Full Body (3x) - Strength & Hypertrophy
TrainRx Performance Programming
Bodybuilding, General FitnessAbout the Program:
3x/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.
Block 1 - Rep Max Progression (Compound Lifts) + Double Progression (Accessory)
Block 2 - Cluster Set Progressions (Compound Lifts) + Double Progression (Accessory)
Block 3 - AMRAP Set Progression (Compound Lifts) + Double Progression (Accessory)
Block 4 - Double Progression (Compound Lifts & Accessory)
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.
Mobility/Prep
A
Mobility/Prep: 2 Sets; For Quality; Rest As Needed Between Sets 20 Steps Duck Walk (10 Steps Forward/10 Steps Backward) 0:30 Seconds: Frog Stretch 0:30 Seconds: Supported Side Stretch/Side 0:30 Seconds: PVC Assisted Triceps Stretch/Side 8-10 PVC Pass Through
B
Weighted Dip
C
Weighted Chin Up
D
Leg Press - Machine; WMR8
5, 5, 8
E
45 Degree Extension (Weighted); WMR8
8, _ , _
F
Single Arm High Row - Machine; WMR8
8, _ , _
G
Rear Delt Fly (Machine/DB/Cable); WMR8
8, _ , _
Breathing Reset (3-5 Minutes)
A
90/90 Breathing (Feet on Wall); 5 Reps • Inhale 5 seconds through nose • Hold breathe for 5 seconds • Exhale 5-8 seconds through mouth + 1 Set; Rest As Needed Between Exercises Cat Cow; 8 Reps + Quadruped Rock Backs; 10 Reps
Ankles, Hamstrings, & Glutes (Lower Body Priority - 8-10 Minutes)
B
2 Sets; Rest As Needed Between Exercises Standing Toes Elevated Hamstring Stretch; 0:30 Seconds + Toe Walk; 20 Steps + 90/90 Shin Box Stretch; 0:30 Seconds/Side + Duck Walk; 20 Steps (10 Steps Forward/10 Steps Backward) + Rest As Needed & Repeat
Thoracic Spine + Upper Back (Upper Body Priority - 5-8 Minutes)
C
2 Sets; Rest As Needed Between Exercises PVC Assisted Triceps Stretch; 0:30 Seconds/Side + Supported Side Stretch; 0:30 Seconds/Side + Scorpion Stretch; 0:30 Seconds/Side + Thoracic Box Drill; 5-8 Reps + 0:10 Second Hold at Bottom + Rest As Needed & Repeat
Mobility/Prep
A
Mobility/Prep: 2 Sets; For Quality; Rest As Needed Between Sets 0:30 Seconds: Sleeper Stretch/Side 0:30 Seconds: 90/90 Shin Box Stretch/Side 0:30 Seconds: Band Assisted Lying Hamstring Stretch/Side 5-8 Band Resisted Thread the Needle/Side; Moderate Resistance
B
Dual DB Rear Foot Elevated Split Squat; WMR8
8, _ , _
C
Deadlift; WMR8
5, 5, 8
D
Barbell Seated Overhead Press; WMR8
5, 5, 8
E
Chest Supported T-Bar Row; WMR8
8, _ , _
F
Cable Triceps Push Down; WMR8
8, _ , _
G
Single Arm DB Preacher Curl; WMR8
8, _ , _
Breathing Reset (3-5 Minutes)
A
90/90 Breathing (Feet on Wall); 5 Reps • Inhale 5 seconds through nose • Hold breathe for 5 seconds • Exhale 5-8 seconds through mouth + 1 Set; Rest As Needed Between Exercises Cat Cow; 8 Reps + Quadruped Rock Backs; 10 Reps
Hips & Ankles (Lower Body Priority - 8-10 Minutes)
B
2 Sets; Rest As Needed Between Exercises Deep Squat Hold w/Alternating Ankle Flexion & Extension; 8-10 Reps/Side + Deep Squat Hold w/Alternating Thoracic Rotation; 5-8 Reps/Side + Cossack Squat Hold; 0:30 Seconds/Side + Rest As Needed & Repeat
Hamstrings & Abductors (Lower Body Priority - 5-8 Minutes)
C
2 Sets; Rest As Needed Between Exercises Hamstring Stretch; 0:30 Seconds/Side + Quadruped Leg Lift; 5-8 Reps/Side + Elevated Pigeon Pose; 0:30 Seconds/Side + Rest As Needed & Repeat
Thoracic Spine + Shoulders (Upper Body Priority - 5-8 Minutes)
D
2 Sets; Rest As Needed Between Exercises Side Lying Open Book; 5-8 Reps/Side + T-Spine Mobilization; 0:30 Seconds + Lying Floor Slides; 5-8 Reps + Isometric External Rotation Hold; 0:15 Seconds x 2-3 Reps/Side + Isometric Internal Rotation Hold; 0:15 Seconds x 2-3 Reps/Side + Rest As Needed & Repeat
Mobility/Prep
A
Mobility/Prep: 2 Sets; For Quality; Rest As Needed Between Sets 8-10 Half Kneeling Ankle Dorsiflexion Rockbacks/Side 5-8 90/90 Hip Rotations/Side 0:30 Seconds: Scorpion Stretch/Side 20 Steps Spiderman Walking Lunge w/Thoracic Rotation
B
Hamstring Curl (Lying/Seated); WMR8
8, _ , _
C
Back Squat; WMR8
5, 5, 8
D
Lat Pull Down (Cable/Machine); WMR8
8, _ , _
E
Chest Fly (Machine/DB/Cable); WMR8
8, _ , _
F
Seated DB Biceps Curl; WMR8
8, _ , _
G
Cable Overhead Triceps Extension; WMR8
8, _ , _
H
Rotary Torso Machine (Abs/Midline); WMR20
20, _
Breathing Reset (3-5 Minutes)
A
90/90 Breathing (Feet on Wall); 5 Reps • Inhale 5 seconds through nose • Hold breathe for 5 seconds • Exhale 5-8 seconds through mouth + 1 Set; Rest As Needed Between Exercises Cat Cow; 8 Reps + Quadruped Rock Backs; 10 Reps
Hips & Ankles (Lower Body Priority - 8-10 Minutes)
B
2 Sets; Rest As Needed Between Exercises Half Kneeling Ankle Dorsiflexion Rockbacks; 5-8 Reps/Side + Duck Walk; 20 Steps (10 Steps Forward/10 Steps Backward) + Frog Stretch; 0:30 Seconds + 90/90 Hip Rotations; 5-8 Reps/Side + Rest As Needed & Repeat
Hamstrings & Adductors (Lower Body Priority - 5-8 Minutes)
C
2 Sets; Rest As Needed Between Exercises 90/90 PAILS & RAILS; 3-5 Reps/Side - 0:15 Second Hold + Cossack Squat Hold; 0:30 Seconds/Side + Band Assisted Hamstring Stretch; 0:30 Seconds/Side + Lateral Lunge; 8-10 Steps/Side + Rest As Needed & Repeat
Thoracic Spine + Shoulders (Upper Body Priority - 5-8 Minutes)
D
2 Sets; Rest As Needed Between Exercises Shoulder "Re-Alignment"; 0:30 Seconds/Side + PVC Assisted Shoulder External Rotation; 8-10 Reps/Side + Weighted Pendulum Arm Circles; 8-10 Reps/Side/Direction - Light Loads + Can Opener; 0:30 Seconds + Rest As Needed & Repeat
Breathing Reset (3-5 Minutes)
A
Prone Breathing; 5 Reps • Inhale 10 seconds through nose • Hold breathe for 5 seconds • Exhale 10-15 seconds through mouth + 1 Set; Rest As Needed Between Exercises Cat Cow; 8 Reps + Quadruped Rock Backs; 10 Reps
Hips & Ankles (Lower Body Priority - 8-10 Minutes)
B
2 Sets; Rest As Needed Between Exercises Elevated Pigeon Pose; 0:30 Seconds/Side + Standing Box Lunge; 0:30 Seconds/Side + Sumo Squat w/Alternating Knee Drops; 5-8 Reps/Side + Lateral Leg Swings; 8-10 Reps/Side + Rest As Needed & Repeat
Thoracic Spine + Shoulders (Upper Body Priority - 5-8 Minutes)
C
2 Sets; Rest As Needed Between Exercises Cable / Resistance Band Face Pull; 8-10 Reps - Moderate Loads / Light-Moderate Resistance + Quadruped T-Spine Rotation; 5-8 Reps/Side + Side Lying Windmill; 5-8 Reps/Side + Sleeper Stretch; 0:30 Seconds/Side + Rest As Needed & Repeat
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 options I can provide.
Get Full Body (3x) - Strength & Hypertrophy
Christopher Y.
3 Year Member
Verified Athlete""I wasted so many years in the gym by not following a program. I only wish I would have started this sooner.""
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Full Body (3x) - Strength & Hypertrophy
Full Body (3x) - Strength & Hypertrophy
Full Body (3x) - Strength & Hypertrophy
