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StrengthRx – Strength Training

TrainRx Performance Programming

Functional Fitness, Functional Training, Bodybuilding

Coach

Rick Gorrell

About the Program:

This program is built around a High Intensity Low Volume model designed to maximize strength and muscle growth. Every workout focuses on a small number of heavy, high effort sets using compound lifts and key accessory movements. The goal is simple - train hard, recover, and progress every week.

Programming Focus:

✔️ Higher Intensity Work Sets - 1-3 work sets per exercise forces you to rely on intensity rather than volume to force adaptation

✔️ Less Plateaus, Less Burnout, Less Frustration - specific tactics for selecting weights to use for each exercise grants you the ability to work where your ability is that day, no more forced percentages from an old 1 rep max

✔️ No Gimmicks, No Fluff - daily use of movements that actually produce gains, can be progressed weekly, and that can be tracked all within the app

✔️ Time Efficient - no grinding through endless heavy sets or 10 exercises per workout, training is short, intense, and straight to the point.

Program Highlights:

💥 4 Structured Programs - Choose from a Full Body or Upper/Lower Split, Powerbuilding, or Interval Strength Training

💥 Simple, Yet Highly Effective - Programs utilize a combination of proven strength building tactics like Straight Work Sets, Cluster Sets, EMOMs, & more

💥 High Intensity, Optimal Recovery - with an emphasis on weekly progressive overload, heavy and high effort work sets, and structured recovery, you will build strong muscle and push your abilities forwards without wasting effort on unnecessary volume.

Results Matter:

“I’m so thankful I found your program when I did. Changing my training, along with my nutrition with your guidance has changed my life.” - Jay M.

👉 Sign up now and join hundreds of others who are seeing the gains.

$30 / mo

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Full Body Split

The Full Body program is built around quality over quantity. By utilizing heavy loads/high intensities you'll maximize strength gains. Each workout targets all major muscle groups through big compound lifts and key accessory work, driving full body development and functional muscle.

Upper / Lower Split

The Upper/Lower Split is designed to help you train hard, recover faster, and grow stronger. Each session targets either the upper or lower body through big compound lifts and precise accessory work. The structure ensures optimal frequency, recovery, and results — so every workout moves you closer to your goal.

Powerbuilding

Strength, muscle, and speed - All of the perks needed to be the athlete you desire to become. This program focuses on a combination of heavy lifting, focused hypertrophy work, and sprinting and jumping.

Interval Strength Training

The Interval Strength Training program combines intense lifting with brief rest, making every set count. This approach maximizes strength gains by challenging muscles with heavy loads, stimulates muscle growth through high-effort, targeted work, and enhances muscular endurance by training the body to sustain effort over repeated bouts.

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 4-5 training days + 2-3 rest days per week.

Exercise Guidance & Customization

Demo videos are provided for every exercise you perform. And you have access to alternative movements to choose variations that suite you best!

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 // Weight Plates // Dumbbells or Kettlebells // Pull Up Bar // Squat Rack // Flat Bench

Recommended

Commercial Gym Equipment // Cable System

Sample Week

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

Sunday

Full Body - Strength Training

Full Body - Sample Workout

WMR3 = Max Weight for 3 Repetitions WMR8 = Max Weight for 8 Repetitions

Deadlift; WMR3

Close Grip Bench Press; WMR3

Barbell Back Rack Front Foot Elevated Reverse Lunge; WMR8

Strict Chin Up

JM Press; WMR8

Preacher Biceps Curl - Machine; WMR8

Monday

Full Body - Strength Training

Full Body - Sample Workout

WMR3 = Max Weight for 3 Repetitions WMR8 = Max Weight for 8 Repetitions

Leg Press - Machine; WMR8

Stationary Dip/Ring Dip

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

Glute Kickback (Machine/Cable); WMR8

Dual DB Alternating Biceps Curl; WMR8

Cable Overhead Triceps Extension; WMR8

Weighted Sit Up; WMR8

Tuesday

High Intensity Bodybuilding

Optional Warm Up

3 Sets; For Quality; Rest As Needed Between Sets 0:30 Seconds: 90/90 Shin Box Stretch/Side 0:15 Seconds: Iron Cross Stretch/Side 0:30 Seconds: Scorpion Stretch/Side 7 Resistance Band Pull Apart; Moderate Resistance + Warm Up Sets: Prior to all exercises listed below perform 1-2 Warm Up Sets if needed to build up to an appropriate working weight

Deadlift; WMR3

Incline Bench Press; WMR8

Barbell Bent Over Row; WMR8

Contralateral DB Front Foot Elevated Split Squat; WMR8

Straight Bar Biceps Curl; WMR8

Seated Incline DB Skull Crusher; WMR8

Wednesday

Powerlifting

Powerlifting - Sample Workout

WMR3 = Max Weight for 3 Repetitions WMR8 = Max Weight for 8 Repetitions

Back Squat; WMR3

Barbell Straight Leg Deadlift; WMR8

Dual DB Rear Foot Elevated Split Squat; WMR8

Barbell Deadstop Row; WMR8

Straight Bar Biceps Curl; WMR8

Thursday

Powerlifting

Powerlifting - Sample Workout

WMR3 = Max Weight for 3 Repetitions WMR8 = Max Weight for 8 Repetitions

Close Grip Bench Press; WMR3

Barbell Seated Overhead Press; WMR8

Stationary Dip/Ring Dip

Lying Straight Bar Triceps Extension; WMR8

Friday

Upper/Lower

Upper/Lower - Sample Workout

WMR3 = Max Weight for 3 Repetitions WMR8 = Max Weight for 8 Repetitions

Barbell Seated Overhead Press; WMR3

Incline Bench Press; WMR8

Reverse Grip Lat Pull Down (Cable/Machine); WMR20

Seated Row (Cable/Machine): WMR8

Cable Overhead Triceps Extension; WMR8

Straight Bar Biceps Curl; WMR8

Saturday

Upper/Lower

Upper/Lower - Sample Workout

WMR3 = Max Weight for 3 Repetitions WMR8 = Max Weight for 8 Repetitions

Back Squat; WMR3

Dual DB Straight Leg Deadlift; WMR8

Hamstring Curl (Lying/Seated); WMR8

Seated Leg Extension; WMR8

Calf Raises (Machine/Barbell); WMR8

GHD Sit Up/Decline Sit Up/Sit Up

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 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 your work sets Example: WMR8 = Max Weight for 8 Repetitions

How long are the workouts?

Daily workouts range from 45-60 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 use the different programs on the membership?

Each program will appear in your drop down menu on the TrainHeroic App - All you have to do is toggle the option that you want to use "on" and the others "off".

The Proof