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StrengthRx - Strength & Hypertrophy Training

TrainRx Performance Programming

Bodybuilding, Functional Fitness

Coach

Rick Gorrell

COMING SOON!

Increase maximal strength, build lean muscle mass, and smash new PRs with daily strength focused training sessions that are designed to provide you with systematic progressions, focused accessory/assistance training, and highly effective progressive overload application.

The StrengthRx membership gets you access to 4 Training Programs:

High Intensity Bodybuilding - Strength & Hypertrophy Training that utilizes Interval Formats (EMOMs) to provide you with a unique spin on traditional strength training. This program focuses on the use of low-moderate rep ranges paired with highly effective loading tactics and aggressive weekly progressive overload to promote increases in overall maximal strength. This program operates on a "high intensity" / moderate-high training volume schedule.

Powerlifting - Designed to guide you towards increasing your max in the Squat, Press, and Deadlift. This program utilizes a Heavy/Light training schedule that focuses on progressing you through heavy, "high intensity" days and "light", volume training days to ensure you are not only increasing your overall strength but also building the muscle mass you need to support more gains. This program also offers a wide variety of assistance/accessory exercises throughout each week that are specifically chosen to help promote progress in the 3 big lifts.

Upper/Lower - The most popular training split for strength training provides ample opportunity for the trainee to accumulate enough training volume per major muscle group each week to see real, lasting strength gains and body composition changes. This program is designed to guide you towards increasing your maximums in the Squat, Press, and Deadlift, while providing enough assistance/accessory work throughout the week to promote hypertrophy. The Upper/Lower Training Split operates on a "high intensity" / moderate training volume schedule.

Olympic Weightlifting - Improve technical positions, increase your 1 Rep Maxes, and build confidence in the Olympic Lifts with daily Olympic Lifting focused training sessions. Each training week on the Olympic Lifting program is designed to provide you with focused complex work for the Snatch, Clean & Jerk, and other variations of the Olympic Lifts to help you build strength and improve positions. This program operates on a "moderate intensity" / low training volume schedule.

$20 / mo

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High Intensity Bodybuilding

Increase overall strength, build serious muscle, and improve muscular endurance with this unique spin on traditional strength training - The High Intensity Bodybuilding program utilizes interval formats (EMOMs) to provide a fast paced, high intensity twist on traditional strength training that is guaranteed to keep you engaged and training hard.

Powerlifting

Increase your maximums in the Squat, Press, and Deadlift with daily high intensity based strength training. This program utilizes a combination of the big 3 lifts and carefully chosen assistance/accessory exercises to promote big gains and huge increases in your overall strength.

Upper / Lower Training Split

Build serious muscle mass and increase your max lifts with the most popular training split known to man. The Upper / Lower split uses combination of Upper Body only and Lower Body only training days each week to guide you through increasing your maximums in the big 3 lifts while including ample amounts of assistance/accessory training to help you build muscle mass.

Olympic Weightlifting

Increase max strength, improve technical positions, and build confidence in the Olympic Lifts with daily training designed to help you better your overall performance in the Snatch and Clean & Jerk - this program includes a wide variety of complexes, full lifts, and heavily biases lower body strength to keep you driving forward progress.

Features

Direct access to your coach (Rick Gorrell)

Direct access to me (Rick) straight through the app for any coaching, help, or guidance that you need with your training!

Programming 7 days per week

Each program includes 5 training days + 2 rest days per week.

Exercise Guidance

Demo videos are provided to ensure you are moving correctly through every rep you perform.

Detailed Daily Workout Instructions

Training stimulus, Progressive Overload Tactics, format instructions, and more are always covered.

Committed Teammates

Train with dedicated members who will always have your back and help to keep pushing forwards!

Delivered through TrainHeroic

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

Equipment

Required

Barbell & Bumper Plates // Dumbbells or Kettlebells // Pull Up Bar // Flat Bench or Adjustable Bench

Recommended

Plyo Box // Stationary Dip Bar or Rings

Sample Week

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

Sunday

Rest Day

Monday

High Intensity Bodybuilding - Sample Workout

Sample Training Notes

FOR SAMPLE PURPOSES ONLY The following workout is designed to showcase what a training day on the High Intensity Bodybuilding program looks like. This is only 1 individual workout from the program - the other workouts shown on this Sample Week showcase training days from the other individual programs. Training Notes: WMR = Weight of Max Repetitions Example: WMR8 = Max Weight for 8 Repetitions This program utilizes interval formats (EMOM) All training found on the High Intensity Bodybuilding program includes detailed instructions on how to perform the daily workout, how to apply progressive overload, and results tracking.

Barbell Back Rack Front Foot Elevated Reverse Lunge; WMR8

Reverse Grip Barbell Bent Over Row; WMR8

Single Arm DB Seated Overhead Press; WMR8

Dual DB Straight Leg Deadlift; WMR8

Dual DB Biceps Curl; WMR8

Tuesday

Power Lifting - Sample Workout

Sample Training Notes

FOR SAMPLE PURPOSES ONLY The following workout is designed to showcase what a training day on the Powerlifting program looks like. This is only 1 individual workout from the program - the other workouts shown on this Sample Week showcase training days from the other individual programs. Training Notes: WMR = Weight of Max Repetitions Example: WMR8 = Max Weight for 8 Repetitions All training found on the Powerlifting program includes detailed instructions on how to perform the daily workout, how to apply progressive overload, and results tracking.

Back Squat; WMR3

Barbell Straight Leg Deadlift; WMR8

Cable Lat Pull Down; WMR8

Straight Bar Biceps Curl; WMR20

Wednesday

Power Lifting - Sample Workout

Sample Training Notes

Close Grip Bench Press; WMR3

Barbell Seated Overhead Press; WMR8

DB Incline Bench Press; WMR8

Single Arm DB Skull Crusher; WMR20

Thursday

Upper/Lower - Lower Sample Workout

Sample Training Notes

FOR SAMPLE PURPOSES ONLY The following workout is designed to showcase what a training day on the Upper/Lower Training Split looks like. This is only 1 individual workout from the program - the other workouts shown on this Sample Week showcase training days from the other individual programs. Training Notes: WMR = Weight of Max Repetitions Example: WMR8 = Max Weight for 8 Repetitions All training found on the Upper/Lower Training Split includes detailed instructions on how to perform the daily workout, how to apply progressive overload, and results tracking.

Deadlift; WMR3

Dual DB Rear Foot Elevated Split Squat; WMR8

Seated Leg Extension; WMR8

Calf Raises (Machine/Barbell); WMR8

Friday

Upper/Lower - Upper Sample Workout

Sample Training Notes

Strict Pull Up

Seated Row (Cable/Machine): WMR8

Chest Fly; WMR8

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

Seated DB Biceps Curl; WMR8

Dual DB Lying Triceps Extension; WMR8

Saturday

Olympic Weightlifting - Sample Workout

Sample Training Notes

FOR SAMPLE PURPOSES ONLY The following workout is designed to showcase what a training day on the Olympic Weightlifting program looks like. This is only 1 individual workout from the program - the other workouts shown on this Sample Week showcase training days from the other individual programs. All training found on the Olympic Weightlifting program includes detailed instructions on how to perform the daily workout, how to apply progressive overload, and results tracking.

Power Clean + Hang Clean + Jerk

5 x 1

Front Squat

3 x 3

Dual DB Straight Leg Deadlift

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

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 I can provide.

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FAQs

What is WMR?

WMR is the standard prescription for choosing the heaviest weight you can use for specific rep count for your work sets Example: WMR8 = Max Weight for 8 Repetitions

What is an EMOM?

An EMOM is a training format that controls work to rest ratios. The acronym stands for "Every Minute On the Minute" and directs you to perform a work set at the start of a new minute.

How long are the workouts?

Daily workouts range from 35-50 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!

The Proof