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BuildRx – Traditional Bodybuilding

TrainRx Performance Programming

Bodybuilding, General Fitness, Functional Fitness

Coach

Rick Gorrell

About the Program:

In short, this is a training method where you lift really heavy loads and train very close to failure while using fewer sets per exercise. It puts an emphasis on maximal effort and pushing each set you perform to be “meaningful”.

Programming Focus:

✔️ Better Quality Work Sets - with fewer, more focused sets we can push closer to failure - where the real growth occurs.

✔️ Less Mental Burnout, Less Over Training - high volume training requires you to spend a lot of time under fatigue, which can stall progress, low volume combined with higher intensities allows your muscles and nervous system to recover more efficiently.

✔️ Efficiency - less time in the gym for superior results, but you have to lock in and get the job done to get the most out of your work sets

✔️ Maximize Effort - change doesn’t occur through volume, it happens with intensity, this is where you will learn how to train with intent vs just "working out"

Program Highlights:

💥 3 Daily Training Splits - Choose between a Full Body, Push/Pull/Legs, or Upper/Lower Split

💥 Stay motivated - Structured 4-week training blocks with constant variety, so you get stronger, look fuller, and never get bored or plateau.

💥 No fluff - Hit every muscle group with moderate–high rep ranges combined with a daily mixture of free weights, machine work, and cable exercises (Alternative Movements provided).

Results Matter:

“I wasted so many years working out without a program and in the span of 6 months I feel like I’m finally headed in the right direction. I’m so proud of what’s happening and thankful for your program.” - Christopher Y.

👉 Start today. Build muscle. Burn fat. Dominate your workouts.

$30 / mo

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Full Body Split

The Full Body Split is built around quality over quantity. By pushing every work set to near failure, you stimulate maximum muscle growth and strength with fewer total sets, allowing for faster recovery and better performance session after session. Each workout targets all major muscle groups through big compound lifts and key accessory work resulting in more progress, less burnout, and real gains

Push / Pull / Legs Split

The Push/Pull/Legs Split is designed to help you pack on muscle without wasting time or workouts. Each session focuses on the most effective compound lifts and key accessory movements — performed with true intensity to drive real growth and target weak spots. Every training day is purposeful, pushing you just enough to grow without burning out.

Upper / Lower Split

Each session targets either the upper or lower body through big compound lifts and precise accessory work, designed to build serious muscle and aid lagging body parts. The structure ensures optimal frequency, recovery, and results — so every workout gets you closer to your goal.

BONUS SPLIT - Limited Equipment

You don’t need a fully stocked gym to build a strong, muscular physique, you just need the right plan. This split is designed to deliver real results using only the essentials - dumbbells, a bench, and your bodyweight. Each workout combines compound movements and smart progression to build muscle and definition. Perfect for home training, travel, or anyone who values simplicity.

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.

Committed Teammates

Driven members alongside you every step of the way to help you push your own limits!

Delivered through TrainHeroic

Track results, follow progress, and crush every workout on the TrainHeroic App.

Equipment

Required

Barbell & Weight Plates // Dumbbells or Kettlebells // Pull Up Bar // Squat Rack // Plyo Box

Recommended

Commercial Gym Equipment // Cable System // Dip Bar

Sample Week

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

Sunday

Full Body - Bodybuilding

Full Body Split - Sample Workout

WMR8 = Max Weight for 8 Repetitions WMR20 = Max Weight for 20 Repetitions

Incline Bench Press; WMR8

Lat Pull Down (Cable/Machine); WMR8

Dual DB Walking Lunge; WMR20

Hamstring Curl (Lying/Seated); WMR8

Single Arm DB Preacher Curl; WMR8

Cable Triceps Push Down; WMR8

Monday

Push/Pull/Legs

Push/Pull/Legs - Sample Workout

WMR8 = Max Weight for 8 Repetitions WMR20 = Max Weight for 20 Repetitions

Barbell Seated Overhead Press; WMR8

DB Bench Press; WMR8

Rear Delt Fly (Machine/DB/Cable); WMR8

Chest Fly; WMR20

Single Arm Cable Triceps Push Down; WMR20

Tuesday

Push/Pull/Legs

Push/Pull/Legs - Sample Workout

WMR8 = Max Weight for 8 Repetitions WMR20 = Max Weight for 20 Repetitions

Strict Pull Up

Chest Supported T-Bar Row; WMR8

Single Arm Lat Pull Down (Cable/Machine); WMR8

Dual DB Alternating Biceps Curl; WMR8

Wednesday

Push/Pull/Legs

Push/Pull/Legs - Sample Workout

WMR8 = Max Weight for 8 Repetitions WMR20 = Max Weight for 20 Repetitions

Back Squat; WMR20

Barbell Back Rack Front Foot Elevated Reverse Lunge; WMR8

Seated Leg Extension; WMR8

Dual DB Straight Leg Deadlift; WMR20

Glute Kickback (Machine/Cable); WMR20

Thursday

Upper/Lower

Upper/Lower Split - Sample Workout

WMR8 = Max Weight for 8 Repetitions WMR20 = Max Weight for 20 Repetitions

Close Grip Bench Press; WMR8

Single Arm DB Seated Overhead Press; WMR8

Single Arm DB Row; WMR8

Incline Supported Front Raise; WMR20

Back Fly (DB/Machine/Cable); WMR20

Preacher Biceps Curl - Machine; WMR8

Lying Straight Bar Triceps Extension; WMR8

Friday

Upper/Lower

Upper/Lower Split - Sample Workout

WMR8 = Max Weight for 8 Repetitions WMR20 = Max Weight for 20 Repetitions

Leg Press - Machine; WMR8

Hip Thrust (Barbell/Machine); WMR8

Barbell Back Rack Front Foot Elevated Reverse Lunge; WMR8

Glute Kickback (Machine/Cable); WMR20

Calf Raises (Machine/Barbell); WMR20

Hanging Knee Raises

Saturday

Limited Equipment - Bodybuilding

Limited Equipment - Full Body Split - Sample Workout

WMR8 = Max Weight for 8 Repetitions WMR20 = Max Weight for 20 Repetitions

Dual DB Seated Overhead Press; WMR8

Dual DB Straight Leg Deadlift; WMR8

DB Goblet Cyclist Squat; WMR20

Back Fly (DB/Machine/Cable); WMR20

Dual DB Biceps Curl; WMR20

Dual DB Lying Triceps Extension; WMR20

Plank

Coach

More from TrainRx Performance Programming

Rick Gorrell

Owner - TrainRx Performance Programming: Certified Functional Strength & Conditioning Coach with 10 years experience training/coaching on and off the gym floor.

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.

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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!

Do I need to use each training split/program on the membership?

No! But you can if you would like to - you should stick to 1 training split for at least 4-6 weeks before switching to another to get the most out of your training!

The Proof

Christopher Y.

Huge Transformation

Verified Athlete

"“I wasted so many years working out without a program and in the span of 6 months I feel like I’m finally headed in the right direction. I’m so proud of what’s happening and thankful for your program.”"