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BuildRx - High Intensity Bodybuilding

TrainRx Performance Programming

Coach

Rick Gorrell

Increase overall strength, build lean muscle mass, torch body fat, and improve muscular endurance with daily Full Body, high intensity interval based strength & hypertrophy training. Each training day is carefully designed to optimize the total amount of volume you perform for each major muscle group, challenge you with highly effective weights for every rep you perform, and guide you through the most bang for your buck exercises so you see the results you want to see.

This is not your typical bodybuilding program. BuildRx workouts operate on interval based formats known as EMOMs. The EMOM format is guaranteed to add a layer of intensity that may be missing from your current training, will help you stay on task, eliminate wasted time, and provide a unique daily challenge that breaks up the monotony of more traditional strength training.

If you are tired of the same old 3x10's, 5x5's, or 4x8's then you need to check out BuildRx. Every single day presents a new challenge, varied intensities, exciting exercises, and a new opportunity to push your physical capabilities.

$18 / mo

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Build Serious Strength

Everything is easier when you're strong. It's not always all about 1 Rep Max strength, on BuildRx we focus on getting strong across a broad range of repetitions and use a wide variety of exercises to help you increase overall strength, build positional strength, and improve structural balance.

Build Lean Muscle Mass & Shed Body Fat

Daily training sessions are designed to include the best bang for your buck exercises and incorporate proven rep ranges for building lean muscle. Intensity drives results. Most people are fully unaware of how hard they are actually training, with daily EMOMs applied to your strength training sets, you are guaranteed to train hard enough for the results you want to see.

Time Efficient & Highly Effective

Gone are the days of spending 2+ hours in the gym. You're not a professional bodybuilder, and that means you don't need to be doing 20+ work sets of the same muscle group each day. Full Body Strength Training is proven to be just as effective as body part splits, but without the serious side effects of soreness. Less soreness = better workouts and better results!

Features

Programming 7 days per week

5 Full Body Strength & Hypertrophy sessions + 2 Rest Days each week.

Exercise Video 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

A dedicated community that will keep you pushing to unlock your best.

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

Tuesday

Current TC - 2

Optional Warm Up

Pre-Fatigue: 3 Sets; For Quality; Rest As Needed Between Sets 7 Ring Row 15m Prisoner Walking Lunge (20 Steps); Body Weight 15m DualKB Farmer's Carry (20 Steps); Moderate Loads 7 Russian KB Swing; Moderate Loads + Build Up Sets: Perform 1-2 warm up sets prior to starting any of the exercises in today's workout to “build up” to the weight you intend to use for your work sets.

Hip Thrust (Barbell/Machine); WMR15

Strict Pull Up

Dual DB Rear Foot Elevated Split Squat; WMR15

Dual DB Seated Overhead Press; WMR15

GHD Sit Up/Decline Sit Up/Sit Up

Wednesday

Current TC - 3

Optional Warm Up

Pre-Fatigue: 3 Sets; For Quality; Rest As Needed Between Sets 5 Burpee 5 Box Jump Step Down; 24"/20" 7 Ring Row 15m Dual KB Farmer's Carry (20 Steps); Moderate Loads + Build Up Sets: Perform 1-2 warm up sets prior to starting any of the exercises in today's workout to “build up” to the weight you intend to use for your work sets.

Front Squat; WMR3

Close Grip Bench Press; WMR3

Dual DB Incline Row; WMR8

Dual DB Straight Leg Deadlift; WMR8

Straight Bar Biceps Curl; WMR8

Thursday

Rest Day

Friday

Current TC - 4

Optional Warm Up

Pre-Fatigue: 3 Sets; For Quality; Rest As Needed Between Sets 15m Dual KB Hamstring March (20 Steps); Moderate Loads 5 Box Jump Step Down; 24"/20" 7 Ring Row 15m Dual KB Front Rack Carry (20 Steps); Moderate Loads + Build Up Sets: Perform 1-2 warm up sets prior to starting any of the exercises in today's workout to “build up” to the weight you intend to use for your work sets.

Back Squat; WMR8

Barbell Staggered Stance Deadlift; WMR8

Reverse Grip Barbell Bent Over Row; WMR15

Dual DB Lateral Raise; WMR8

Dual DB Lying Triceps Extension; WMR15

Saturday

Current TC - 5

Optional Warm Up

Pre-Fatigue: 3 Sets; For Quality; Rest As Needed Between Sets 15m Bear Crawl (10 Steps Forward/10 Steps Backward) 7 Hand Release Push Up 15m Prisoner Walking Lunge (20 Steps); Body Weight 5 Box Jump Step Down; 24"/20" + Build Up Sets: Perform 1-2 warm up sets prior to starting any of the exercises in today's workout to “build up” to the weight you intend to use for your work sets.

Deadlift; WMR3

DB Incline Bench Press; WMR8

Dual DB Front Foot Elevated Reverse Lunge; WMR8

Back Fly (DB/Machine/Cable); WMR8

Ring Front Leaning Rest

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