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Push/Pull/Legs + Upper/Lower - Strength & Hypertrophy

TrainRx Performance Programming

Coach

Rick Gorrell

About the Program:

5x/Week Push/Pull/Legs + Upper/Lower Split that targets optimal training volume for each major muscle group every week to ensure you build muscle and get stronger. The program follows a high intensity training model designed to progress you towards using heavier loads for higher work sets rather than focusing on setting new 1 Rep Maxes. This is the gold standard for strength & hypertrophy training.

Training Blocks:

The program cycles through 4 different Training Blocks - each block is specifically designed to help you build confidence in lifting heavier weights, learn how to push work sets close enough to failure without leading to burnout, and progress your training on a week by week basis to guarantee muscle growth.

Block 1 - Rep Max Progression (Compound Lifts) + Double Progression (Accessory)

Block 2 - Cluster Set Progressions (Compound Lifts) + Double Progression (Accessory)

Block 3 - AMRAP Set Progression (Compound Lifts) + Double Progression (Accessory)

Block 4 - Double Progression (Compound Lifts & Accessory)

Each training block is designed for you to be able to hop right into the program and start - You do not need to date back to any previous workouts.

Scroll down for a look at a full week of training on the program.

$15 / mo

Get Push/Pull/Legs + Upper/Lower - Strength & Hypertrophy

High Intensity / Low Volume Training

No more junk volume - every single set counts. You're going to learn how to take work sets to 0-1 RIR and be instructed on how to select effective weights for every exercise you perform on a daily basis.

Progressive Overload

You have 2 goals - Add Reps to your Sets or Add Weight to the Bar. Every single workout builds off the last. If you're not progressing, you're staying stagnant and you won't build muscle or get stronger.

Your Random Workouts Suck

Changing exercises every week, not tracking any lifts, "switching it up" because you're bored - This is why you look exactly the same as you did when you first started going to the gym. It's time to get serious, stick to a plan, and trust the process.

Features

Direct access to your coach (Rick Gorrell)

Need help with your training? You have access to direct coaching help, and guidance whenever you need it right on the app.

Programming 7 days per week

Each training week on each program includes 5 training days + 2 rest days.

Exercise Guidance & Customization

Every exercise has a demo video and you can swap movements whenever you need to match the equipment you have access to.

Detailed Daily Workout Explanations

Training stimulus, loading tactics, Progressive Overload instructions, & more are included in every single training day.

Delivered through TrainHeroic

Train with a coach who will push you, understand your goals, and keep you progressing.

Equipment

Required

Barbell & Weight Plates // Dumbbells // Squat Rack // Pull Up Bar // Flat Bench

Recommended

Commercial Gym Equipment

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Sunday

Upper Body - Push

Prep/Mobility

2 Sets; For Quality; Rest As Needed Between Sets 0:30 Seconds: Scorpion Stretch/Side 5-8 Side Lying Open Book/Side 8-10 Resistance Band Pull Apart; Moderate Resistance 8-10 PVC Pass Through

Chest Fly (Machine/DB/Cable); WMR8

5, 5, _

Incline Bench Press; WMR8

5, 5, _

Weighted Dip

Lateral Raise (DB/Machine); WMR20

20, _

Incline Supported Front Raise; WMR20

20, _

Monday

Upper Body - Pull

Prep/Mobility

2 Sets; For Quality; Rest As Needed Between Sets 0:30 Seconds: Biceps Stretch 5-8 Side Lying Windmill/Side 0:30 Seconds: Can Opener Stretch 8-10 Half Kneeling Single Arm Resistance Band Delt Fly/Side; Light-Moderate Resistance

Weighted Pull Up

Barbell Bent Over Row; WMR8

5, 5, _

Single Arm High Row - Machine

8, _ , _

Straight Arm Cable Pull Down; WMR20

20, _

Dual DB Alternating Biceps Curl; WMR20

20, _

Tuesday

Lower Body - Legs

Prep/Mobility

2 Sets; For Quality; Rest As Needed Between Sets 0:30 Seconds: Elevated Pigeon Pose/Side Sumo Squat w/5-8 Alternating Knee Drops/Side 8-10 Half Kneeling Ankle Dorsiflexion Rockbacks/Side 20 Steps Spiderman Walking Lunge w/Thoracic Rotation

Barbell Straight Leg Deadlift; WMR8

8, _

Dual DB Rear Foot Elevated Split Squat; WMR8

5, 5, _

Hip Thrust (Barbell/Machine); WMR20

12, _

Hip Abduction - Machine; WMR20

20, _

Optional Ab/Core Circuit

Instructions: • Complete each exercises listed in the circuit Dual KB Front Rack March; 0:45 Seconds x 2 Sets; Rest 1:30 Minutes Between Sets - Heavy Loads + Rotary Torso - Machine / Tall Kneeling Landmine Rotation; 12-20 Reps/Side x 2 Sets; Rest 1:00 Minute Between Sides + GHD Sit Up/Decline Sit Up/Sit Up; Max Reps x 2 Sets; Rest 1:30 Minutes Between Sets

Wednesday

Rest Day / Recovery

Breathing Reset (3-5 Minutes)

90/90 Breathing (Feet on Wall); 5 Reps • Inhale 5 seconds through nose • Hold breathe for 5 seconds • Exhale 5-8 seconds through mouth + 1 Set; Rest As Needed Between Exercises Cat Cow; 8 Reps + Quadruped Rock Backs; 10 Reps

Hips & Ankles (Lower Body Priority - 8-10 Minutes)

2 Sets; Rest As Needed Between Exercises Half Kneeling Ankle Dorsiflexion Rockbacks; 5-8 Reps/Side + Duck Walk; 20 Steps (10 Steps Forward/10 Steps Backward) + Frog Stretch; 0:30 Seconds + 90/90 Hip Rotations; 5-8 Reps/Side + Rest As Needed & Repeat

Hamstrings & Adductors (Lower Body Priority - 5-8 Minutes)

2 Sets; Rest As Needed Between Exercises 90/90 PAILS & RAILS; 3-5 Reps/Side - 0:15 Second Hold + Cossack Squat Hold; 0:30 Seconds/Side + Band Assisted Hamstring Stretch; 0:30 Seconds/Side + Lateral Lunge; 8-10 Steps/Side + Rest As Needed & Repeat

Thoracic Spine + Shoulders (Upper Body Priority - 5-8 Minutes)

2 Sets; Rest As Needed Between Exercises Shoulder "Re-Alignment"; 0:30 Seconds/Side + PVC Assisted Shoulder External Rotation; 8-10 Reps/Side + Weighted Pendulum Arm Circles; 8-10 Reps/Side/Direction - Light Loads + Can Opener; 0:30 Seconds + Rest As Needed & Repeat

Thursday

Upper Body

Prep/Mobility

2 Sets; For Quality; Rest As Needed Between Sets 0:30 Seconds: Sleeper Stretch/Side 5-8 Lying Floor Slides 0:30 Seconds: Supported Side Stretch/Side 8-10 Resistance Band / Cable Face Pull; Moderate Resistance / Light-Moderate Loads

Barbell Seated Overhead Press; WMR8

5, 5, _

Close Grip Bench Press; WMR8

5, 5, _

Reverse Grip Lat Pull Down (Cable/Machine); WMR8

5, 5, _

Single Arm Row (DB/Machine/Cable); WMR8

5, 5, _

Cable Triceps Push Down; WMR20

20, _

Cable Biceps Curl; WMR20

20, _

Friday

Lower Body - Legs

Prep/Mobility

2 Sets; For Quality; Rest As Needed Between Sets 0:30 Seconds: Deep Squat Hold w/5-8 Alternating Thoracic Rotation/Side 20 Steps Duck Walk (10 Steps Forwards/10 Steps Backwards) 0:30 Seconds: Cossack Squat Hold/Side 0:30 Seconds: Hamstring Stretch/Side

Hamstring Curl (Lying/Seated); WMR8

5, 5, _

Back Squat; WMR8

5, 5, _

Seated Leg Extension; WMR8

5, 5, _

45 Degree Extension (Weighted); WMR8

8, _ , _

Calf Raises (Machine/Barbell); WMR20

20, _

Saturday

Rest Day / Recovery

Breathing Reset (3-5 Minutes)

Hips & Ankles (Lower Body Priority - 8-10 Minutes)

2 Sets; Rest As Needed Between Exercises Deep Squat Hold w/Alternating Ankle Flexion & Extension; 8-10 Reps/Side + Deep Squat Hold w/Alternating Thoracic Rotation; 5-8 Reps/Side + Cossack Squat Hold; 0:30 Seconds/Side + Rest As Needed & Repeat

Hamstrings & Abductors (Lower Body Priority - 5-8 Minutes)

2 Sets; Rest As Needed Between Exercises Hamstring Stretch; 0:30 Seconds/Side + Quadruped Leg Lift; 5-8 Reps/Side + 90/90 Shin Box Stretch; 0:30 Seconds/Side + Rest As Needed & Repeat

Thoracic Spine + Shoulders (Upper Body Priority - 5-8 Minutes)

2 Sets; Rest As Needed Between Exercises Side Lying Open Book; 5-8 Reps/Side + T-Spine Mobilization; 0:30 Seconds + Lying Floor Slides; 5-8 Reps + PVC Pass Through; 8-10 Reps + Rest As Needed & Repeat

Coach

More from TrainRx Performance Programming

Rick Gorrell

Owner - TrainRx Performance Programming

Your Results Matter Most.

The results you see from your training are a direct reflection of my ability as a coach and trainer. I take writing this program very seriously, and will always go above and beyond to provide you with the best possible training options I can provide.

Get Push/Pull/Legs + Upper/Lower - Strength & Hypertrophy

FAQs

What is WMR?

WMR is the standard prescription for choosing the heaviest/most effective weight you can use for your work sets on the program. Example: WMR8 = Max Weight for 8 Repetitions

How long are the workouts?

Daily workouts range from 40-60 minutes each day.

If I have questions about my training how do I receive help?

The TrainHeroic App has a built in chat function that will allow you to communicate with me directly. Simply send me message and I will help you with everything you need!

How do I cancel my membership?

All membership cancellations are handled directly by YOU inside of the app.

The Proof