Limited Equipment - Strength & Hypertrophy
TrainRx Performance Programming
Strength & Conditioning, Bodybuilding, Functional FitnessAbout the Program:
5x/Week Full Body 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.
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.
Optional Warm Up
A
3 Sets; For Quality; Rest As Needed Between Sets 7 Resistance Band Pull Apart; Moderate Resistance 7 PVC Pass Through 0:30 Seconds: Elevated Pigeon Pose/Side 0:30 Seconds: Frog Stretch + 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
B
DB Incline Bench Press; WMR8
C
Single Arm DB Row; WMR8
D
DB Goblet Cyclist Squat; WMR20
E
Hip Thrust (Barbell/Machine); WMR20
F
Single Arm DB Biceps Curl; WMR8
G
Dual DB Lying Triceps Extension; WMR8
Optional Warm Up
A
3 Sets; For Quality; Rest As Needed Between Sets 0:30 Seconds: Weighted Heels Elevated Deep Squat Hold; Heavy Loads 15m Duck Walk (10 Steps Forward/10 Steps Backward) 15m Spiderman Lunge w/Thoracic Rotation (20 Steps) 0:15 Seconds: Supported Side Stretch/Side + 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
B
DB Incline Chest Fly; WMR8
C
Dual DB Bent Over Row; WMR8
D
Dual DB Front Squat; WMR20
E
Feet Elevated Glute Bridge
F
Single Arm DB Skull Crusher; WMR20
G
Dual DB Biceps Curl; WMR20
H
Weighted Sit Up; WMR20
Optional Warm Up
A
3 Sets; For Quality; Rest As Needed Between Sets 0:30 Seconds: Scorpion Stretch/Side 0:30 Seconds: Can Opener Stretch 0:30 Seconds: 90/90 Shin Box Stretch/Side 0:30 Seconds: Deep Squat Hold w/Alternating Repeated Ankle Flexion + 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
B
Dual DB Seated Overhead Press; WMR8
C
Dual DB Front Foot Elevated Reverse Lunge; WMR20
D
Reverse Grip Dual DB Bent Over Row; WMR20
E
DB Goblet Curtsy Lunge; WMR20
F
Dual DB Alternating Biceps Curl; WMR8
G
Dual DB Lying Triceps Extension; WMR8
Optional Warm Up
A
3 Sets; For Quality; Rest As Needed Between Sets 0:30 Seconds: Weighted Heels Elevated Deep Squat Hold; Heavy Loads 7 90/90 Hip Rotations/Side 0:30 Seconds: Scorpion Stretch/Side 7 PVC Assisted Shoulder External Rotation/Side + 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
B
DB Bench Press; WMR8
C
Dual DB Rear Foot Elevated Split Squat; WMR8
D
Back Fly (DB/Machine/Cable); WMR20
E
Single Leg Foot Elevated Glute Bridge
F
Dual DB Lying Triceps Extension; WMR8
G
Dual DB Biceps Curl; WMR8
Optional Warm Up
A
3 Sets; For Quality; Rest As Needed Between Sets 0:30 Seconds: 90/90 Shin Box Stretch/Side 0:15 Seconds: Biceps Stretch 0:15 Seconds: Supported Side Stretch/Side 15m Spiderman Lunge w/Thoracic Rotation (20 Steps) + 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
B
Single Arm DB Deadstop Row; WMR8
C
Dual DB Straight Leg Deadlift; WMR8
D
Dual DB Walking Lunge; WMR20
E
Push Up
F
Single Arm DB Biceps Curl; WMR8
G
Rear Delt Fly (Machine/DB/Cable); WMR20
H
Plank
Rick Gorrell
Owner - TrainRx Performance Programming
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.
Get Limited Equipment - Strength & Hypertrophy
Forest G.
Home Gym Owner & Dad
Verified Athlete"This program is perfect! I have two little sons at home and being able to do this kind of training in my basement gym without having to leave them is epic! I'm loving this!"
When you join a team you’re getting more than programming, you’re joining an online community.
Limited Equipment - Strength & Hypertrophy
Limited Equipment - Strength & Hypertrophy
Limited Equipment - Strength & Hypertrophy
