DumbbellRx - Limited Equipment Training
TrainRx Performance Programming
Strength & Conditioning, Bodybuilding, Functional FitnessCOMING SOON!
Train with confidence, while using minimal equipment. With access to dumbbells and a few other pieces of equipment, you can follow proven strength training strategies for building muscle mass and increasing overall strength and smash daily CrossFit based conditioning in the comfort of your own home, in the hotel gym while the road, or wherever else you may.
The DumbbellRx membership gets you access to 3 Training Programs:
CrossFit WOD - Daily 30:00 minute classes CrossFit WOD Mash Ups designed to provide you with a high intensity punch for all of your conditioning wants and needs. This program mimics the old school CrossFit WOD Blog style approach and focuses on using AMRAPs, Chippers, For Time Circuits, and more to help you build work capacity and improve endurance while only requiring access to a pair of dumbbells and a Jump Rope.
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 moderate rep ranges paired with highly effective loading tactics and aggressive weekly progressive overload to promote increases in overall strength in the squat/lunge, press, pull, and hinge, and a variety of other major movement patterns. This program operates on a "high intensity" / moderate-high training volume schedule.
Traditional Bodybuilding - This training program follows a "high intensity" / moderate training volume protocol that utilizes moderate to high rep ranges paired with highly effective loading tactics and aggressive weekly progressive overload to ensure you provide the body with enough stimulus to force physical adaptation. While training under this program you can expect to follow movement pattern based training sessions - this program includes a wide variety of pattern based exercises (squat, lunge, press, pull, hinge) and follows a Full Body Training Split.
The programs above require access to at minimum 1 pair of dumbbells - it is beneficial to have access to multiple weights (heavy, moderate, and light options), a Jump Rope, and a place to Run. The programs also include alternative movement options for various exercises such as Pull Ups, Toes to Bar, and Box Jump Overs (having access to a Pull Up Bar, Plyo Box, and Flat Bench are not required but will be helpful in some scenarios).
Sample Training Notes
A
FOR SAMPLE PURPOSES ONLY The following workout is designed to showcase what a training day on the Conditioning/CrossFit 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 Conditioning/CrossFit program includes detailed instructions on how to perform the daily workout, how to apply progressive overload, and results tracking.
Chipper: Monostructural + Weighted + Gymnastic
B
Instructions: • Complete the prescribed workload for each movement listed in the circuit "For Time" • Use short efficient rest periods as needed to break up the larger work sets • Choose the RX/Scaled/Alternative Movement option based on your ability or desired stimulus for the workout RX: For Time; At Sustained Effort; 15:00 Minute Time Cap 150 Double Unders 30 Single Arm Alternating DB Hang Power Snatch/Side; 50/30 lb 50 Burpee Scaled: For Time; At Sustained Effort; 15:00 Minute Time Cap 150 Single Unders 30 Single Arm Alternating DB Hang Power Snatch/Side; 35/20 lb 50 Burpee Alternative Movement Option: Perform the following alternative workout if you would like to add additional variety to today's training For Time; At Sustained Effort; 15:00 Minute Time Cap 150 Double Unders 30 Single Arm Alternating DB Hang Power Snatch/Side; 50/30 lb 50 Handstand Push Up; Kipping or Strict Score the time it takes to complete the Chipper.
AMRAP: Gymnastic + Weighted + Monostructural
C
Instructions: • Complete as many full rounds as possible in 12:00 minutes • Choose the RX/Scaled/Alternative Movement option based on your ability or desired stimulus for the workout RX: 12:00 Minutes; AMRAP; At Sustained Effort 7 Toes to Bar 7 Dual DB Deadlift; 70/50 lb per Hand 200m Run Scaled: 12:00 Minutes; AMRAP; At Sustained Effort 7 Toes to Bar or V-Up 7 Dual DB Deadlift; 50/30 lb per Hand 200m Run Alternative Movement Option: Perform the following alternative workout if you do not have access to a Pull Up Bar 12:00 Minutes; AMRAP; At Sustained Effort 7 Sit Up 7 Dual DB Deadlift; 70/50 lb per Hand 200m Run Score the total number of repetitions completed in 12:00 minutes.
Sample Training Notes
A
FOR SAMPLE PURPOSES ONLY The following workout is designed to showcase what a training day on the Conditioning/CrossFit 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 Conditioning/CrossFit program includes detailed instructions on how to perform the daily workout, how to apply progressive overload, and results tracking.
AMRAP: Gymnastic + Weighted
B
Instructions: • Complete as many repetitions as possible in 12:00 minutes • Choose the RX/Scaled/Alternative Movement option based on your ability or desired stimulus for the workout RX: 12:00 Minutes; AMRAP; At Sustained Effort 7 Pull Up; Kipping or Strict 5 Dual DB Box Step Over; 50/30 lb per hand - Box Height: 24"/20" 3 Dual DB Shoulder to Overhead; 50/30 lb per Hand Scaled: 12:00 Minutes; AMRAP; At Sustained Effort 7 Pull Up; Kipping or Strict 5 Dual DB Box Step Over; 35/20 lb per hand - Box Height: 24"/20" 3 Dual DB Shoulder to Overhead; 35/20 lb per Hand Alternative Movement Option: Perform the following alternative workout if you need an alternative to the Pull Up and Dual DB Box Step Over 12:00 Minutes; AMRAP; At Sustained Effort 15m Dual DB Farmer's Carry (20 Steps); 50/30 lb per Hand 5 Dual DB Front Squat; 50/30 lb per hand - Box Height: 24"/20" 3 Dual DB Shoulder to Overhead; 50/30 lb per Hand Score the total number of repetitions completed in 12:00 minutes.
For Time: Monostructural
C
Instructions: • Complete the prescribed distance for the Run "For Time" RX: For Time; At Sustained Effort; 12:00 Minute Time Cap 2,000m Run Score the time it takes to complete the Run.
Sample Training Notes
A
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 training formats (EMOMs) 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.
B
DB Bench Press; WMR8
C
DB Goblet Cyclist Squat; WMR8
D
Single Leg Hip Thrust (Dumbbell Loaded); WMR8
E
Single Arm DB Row; WMR8
F
Turkish Sit Up; WMR8
Sample Training Notes
A
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 training formats (EMOMs) 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.
B
Dual DB Rear Foot Elevated Split Squat; WMR8
C
Dual DB Seated Overhead Press; WMR8
D
Dual DB Straight Leg Deadlift; WMR8
E
Reverse Grip Dual DB Bent Over Row; WMR8
F
Weighted Sit Up; WMR8
Sample Training
A
FOR SAMPLE PURPOSES ONLY The following workout is designed to showcase what a training day on the Traditional 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 All training found on the Traditional Bodybuilding program includes detailed instructions on how to perform the daily workout, how to apply progressive overload, and results tracking.
B
Deficit Dual DB Deadlift; WMR8
C
Dual DB Bent Over Row; WMR8
D
DB Goblet Cyclist Squat; WMR8
E
Dual DB Lateral Raise; WMR8
F
Dual DB Alternating Biceps Curl; WMR20
G
Single Arm DB Skull Crusher; WMR20
Sample Training Notes
A
FOR SAMPLE PURPOSES ONLY The following workout is designed to showcase what a training day on the Traditional 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 All training found on the Traditional Bodybuilding program includes detailed instructions on how to perform the daily workout, how to apply progressive overload, and results tracking.
B
Dual DB Front Squat; WMR20
C
Chest Fly; WMR20
D
Back Fly (DB/Machine/Cable); WMR20
E
DB Goblet Lateral Lunge; WMR20
F
Single Arm DB Biceps Curl; WMR20
G
Dual DB Lying Triceps Extension; WMR20
Rick Gorrell
Owner - TrainRx Performance Programming: Certified Functional Strength & Conditioning Coach with 10 years experience training/coaching on and off the gym floor.
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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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.
DumbbellRx - Limited Equipment Training
DumbbellRx - Limited Equipment Training
DumbbellRx - Limited Equipment Training
