HybridRx - Traditional Strength & Conditioning

TrainRx Performance Programming

Strength & Conditioning, General Fitness, Bodybuilding

Coach

Rick Gorrell

About the Program:

This strength and conditioning program combines big compound lifts with focused accessory training to help you increase maximal strength, build lean muscle, and burn body fat. Daily cardio is programmed to build work capacity, boost endurance, and enhance overall athletic performance, ensuring you not only look and feel strong—but also have an engine that won’t quit.

Programming Focus:

✔️ Structured Strength Training - Prioritize foundational movements like squats, deadlifts, presses, and pulls to maximize strength and muscle growth while targeting weak points and SUPPORTING hypertrophy with carefully selected accessory exercises

✔️ Daily Cardio/Conditioning - Blend aerobic and interval style training to increase endurance, build work capacity, and support fat loss

✔️ A Balanced Approach to Fitness - Combine strength, hypertrophy, and conditioning for a complete athletic physique without over training, burning out, or impairing recovery

✔️ Easily Progress-able - Structured progression to continually challenge the body and drive consistent gains.

Results Matter:

“Your training is like magic. It’s simple and I can progress easily, and that keeps me motivated and consistent. Your program keeps me strong and lean!” - Giacomo I.

👉 Sign Up Today - You bring the hustle. We bring the plan. Let’s build your edge.

$25 / mo

Get HybridRx - Traditional Strength & Conditioning

💥 Daily Strength, Cardio, & Mobility

Each week of training includes 4 strength + cardio days and 3 “optional” cardio + mobility workouts. This carefully crafted blend of strength & hypertrophy, conditioning, and mobility work is designed to keep you training for the long haul while constantly seeing progress on a weekly basis.

💥 Low Barrier to Entry

Designed for the beginner, intermediate, and experienced athlete. Whether you are starting from Day 1 or have been training for 10+ years, you will be able to hop on this program and see immediate results in week 1.

💥 Progressive Overload

Exercises are carefully chosen so you can make weekly progress with ease, without the worry of injury, over complication, or inability to move forward. Pushing you forwards each week is my #1 goal - everything you do on this program is designed to do just that.

Free Nutrition & Meal Planning Guide

Get your nutrition and diet LOCKED IN. You get access to an information packed guide for free with your membership. This guide will teach you everything you need to know from selecting high quality foods to calculating your daily caloric needs and macros.

Features

Direct access to your coach (Rick Gorrell)

Need help with your training? You have access to direct coaching help, and guidance whenever you need it right on the app.

Programming 7 days per week

Every week includes 4 strength + cardio days and 3 mobility + cardio "active recovery" days.

Exercise Guidance & Customization

Every exercise has a demo video and you can swap movements whenever you need to match the equipment you have access to.

Detailed Daily Workout Explanations

Training stimulus, loading tactics, Progressive Overload instructions, & more are included in every single training day.

Committed Teammates

Driven members alongside you every step of the way to help you push your own limits!

Delivered through TrainHeroic

Track results, follow progress, and crush every workout on the TrainHeroic App.

Equipment

Required

Barbell // Squat Rack // Weight Plates // Pull Up Bar // Dumbbells or Kettlebells

Recommended

Airbike // Rower // Treadmill // Commercial Gym Equipment // Cable System

Sample Week

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

Sunday

Strength & Conditioning

Optional Mobility/Flexibility

Mobility/Flexibility Prep: 3 Sets; For Quality; Rest As Needed Between Sets 0:15 Seconds: Ankle CARS (Slow Rotations)/Side/Direction 0:30 Seconds: Butterfly Stretch 0:30 Seconds: Elevated Pigeon Pose/Side 0:15 Seconds: Standing Box Lunge/Side + Warm Up - Choose 1 modality below: 5:00 Minutes; At Slow Pace/Warm Up Effort • Airbike • Rower • Run (Treadmill)

Cardio - Long Duration/Low Intensity - Intervals

Instructions: • Complete the prescribed duration listed every 1:00 minute for 40:00 minutes at a Zone 2 pace - sustainable effort, can be repeated multiple times • Choose the Airbike / Rower / Run / Sled Push option for today's workout Option 1 - Airbike: Every 1:00 Minute x 40 Sets; At Zone 2 pace 0:20-0:40 Seconds: Airbike Option 2 - Rower: Every 1:00 Minute x 40 Sets; At Zone 2 pace 0:20-0:40 Seconds: Row Option 3 - Run (Treadmill/Track): Every 1:00 Minute x 40 Sets; At Zone 2 pace 0:20-0:40 Seconds: Run (Treadmill/Track) Option 4 - Sled Push (+135/90 lb): Every 1:00 Minute x 40 Sets; At Zone 2 pace 0:20-0:40 Seconds: Sled Push (+135/90 lb)

Monday

Strength & Conditioning

Prep/Optional Warm Up

Back Squat

3, _ , _

Dual DB Rear Foot Elevated Split Squat

8, _ , _

Hamstring Curl (Lying/Seated)

8, _ , _

Contralateral DB Single Leg Straight Leg Deadlift

8, _ , _

Weighted Sit Up

20, _

Cardio - Short Duration/High Intensity: AMRAP

Option 1 - Airbike (Calories): 1:00 Minute; AMRAP x 3 Sets; Rest 1:00 Minute Between Sets; Rest 3:00 Minutes & Repeat (2x); At 90% Max Effort Option 2 - Rower (Distance): 1:00 Minute; AMRAP x 3 Sets; Rest 1:00 Minute Between Sets; Rest 3:00 Minutes & Repeat (3x); At 90% Max Effort Option 3 - Run (Treadmill/Track - Distance): 1:00 Minute; AMRAP x 3 Sets; Rest 1:00 Minute Between Sets; Rest 3:00 Minutes & Repeat (3x); At 90% Max Effort Option 4 - Ski Erg (Distance): 1:00 Minute; AMRAP x 3 Sets; Rest 1:00 Minute Between Sets; Rest 3:00 Minutes & Repeat (3x); At 90% Max Effort

Tuesday

Strength & Conditioning

Mobility/Flexibility

Mobility/Flexibility Prep: 3 Sets; For Quality; Rest As Needed Between Sets 0:30 Seconds: 90/90 Hip Rotations 0:30 Seconds: 90/90 Shin Box Stretch/Side 0:15 Seconds: Quadruped Hip Rotations/Side 20 Steps Spiderman Walking Lunge w/Thoracic Rotation

Long Duration/Low Intensity - Intervals

Option 1 - Airbike: Every 1:00 Minute x 40 Sets; At Zone 2 Pace 0:30 Seconds: Airbike Option 2 - Rower: Every 1:00 Minute x 40 Sets; At Zone 2 Pace 0:30 Seconds: Row Option 3 - Run (Treadmill/Track): Every 1:00 Minute x 40 Sets; At Zone 2 Pace 0:30 Seconds: Run Option 4 - Sled Push (+135/90 lb): Every 1:00 Minute x 40 Sets; At Zone 2 Pace 0:30 Seconds: Ski Erg

Wednesday

Strength & Conditioning

Prep/Optional Warm Up

Close Grip Bench Press

3, _ , _

Lat Pull Down (Cable/Machine)

8, _ , _

Barbell Deadstop Row

8, _ , _

Dual DB Lateral Raise

20, _

Single Arm DB Preacher Curl

8, _ , _

Cable Triceps Push Down

8, _ , _

Cardio - Short Duration/High Intensity: Intervals

Option 1 - Airbike: Every 1:00 Minute x 3 Sets; At 90% Max Effort; Rest 1:30 Minutes & Repeat 2x 0:10 Seconds: Airbike - Sprint Option 2 - Rower: Every 1:00 Minute x 3 Sets; At 90% Max Effort; Rest 1:30 Minutes & Repeat 2x 0:10 Seconds: Row - Sprint Option 3 - Run (Treadmill/Track): Every 1:00 Minute x 3 Sets; At 90% Max Effort; Rest 1:30 Minutes & Repeat 2x 0:10 Seconds: Sprint Option 4 - Ski Erg: Every 1:00 Minute x 3 Sets; At 90% Max Effort; Rest 1:30 Minutes & Repeat 2x 0:10 Seconds: Ski Erg - Sprint

Thursday

Strength & Conditioning

Mobility/Flexibility

Mobility/Flexibility Prep: 3 Sets; For Quality; Rest As Needed Between Sets 0:30 Seconds: Hamstring Stretch/Side 0:30 Seconds: Quad Stretch/Side 0:15 Seconds: Quadruped Hip Rotations/Side 0:30 Seconds: Can Opener Stretch

Long Duration/Low Intensity - AMRAP

Option 1 - Airbike: 12:00 Minutes x 2 Sets; At Zone 2 Pace; Rest 3:00 Minutes Between Sets Option 2 - Rower: 12:00 Minutes x 2 Sets; At Zone 2 Pace; Rest 3:00 Minutes Between Sets Option 3 - Run (Treadmill/Track): 12:00 Minutes x 2 Sets; At Zone 2 Pace; Rest 3:00 Minutes Between Sets Option 4 - Stair Climber: 12:00 Minutes x 2 Sets; At Zone 2 Pace; Rest 3:00 Minutes Between Sets

Friday

Strength & Conditioning

Prep/Optional Warm Up

Deadlift

3, _ , _

Single Leg Leg Press - Machine

8, _ , _

Seated Leg Extension

20, _

Hip Abduction - Machine

20, _

Cardio - Short Duration/High Intensity: Intervals

Option 1 - Airbike: 4 Sets; At 90% Max Effort; Rest 1:30 Minutes Between Sets 0:30 Seconds: Airbike - Sprint Option 2 - Rower: 4 Sets; At 90% Max Effort; Rest 1:30 Minutes Between Sets 0:30 Seconds: Row - Sprint Option 3 - Run (Treadmill/Track): 4 Sets; At 90% Max Effort; Rest 1:30 Minutes Between Sets 0:30 Seconds: Sprint Option 4 - Sled Push (+135/90 lb): 4 Sets; At 90% Max Effort; Rest 1:30 Minutes Between Sets 0:30 Seconds: Sled Push - Sprint

Saturday

Strength & Conditioning

Prep/Optional Warm Up

Barbell Seated Overhead Press

8, _ , _

Strict Chin Up

Single Arm Row (Machine/Cable/DB)

8, _ , _

Chest Fly (Machine/DB/Cable)

8, _ , _

Straight Bar Biceps Curl

8, _ , _

Dual DB Lying Triceps Extension

8, _ , _

Cardio - Short Duration/High Intensity: Intervals

Option 1 - Airbike: Every 1:00 Minute x 4 Sets; At 90% Max Effort; Rest 3:00 Minutes & Repeat 0:15 Seconds: Airbike - Sprint Option 2 - Rower: Every 1:00 Minute x 4 Sets; At 90% Max Effort; Rest 3:00 Minutes & Repeat 0:15 Seconds: Row - Sprint Option 3 - Run (Treadmill/Track): Every 1:00 Minute x 4 Sets; At 90% Max Effort; Rest 3:00 Minutes & Repeat 0:15 Seconds: Sprint

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.

Get HybridRx - Traditional Strength & Conditioning

FAQs

How long are the workouts?

Workouts typically last between 50-70 minutes on Strength + Cardio days and roughly 30-40 minutes on "Active Recovery" days.

How is the strength training organized?

Strength Training protocol utilizes low-moderate rep ranges + high intensity tactics. You can expect to train with heavy weights in moderate rep ranges for building strength/muscle and low rep ranges for increasing maximal strength.

What do I do if I can't train every day of the week?

Focus on the 4 Strength + Cardio days every week and you will be all set!

What is WMR?

WMR is the standard loading prescription for all of your strength work - WMR represents the heaviest weight you can use for the given rep count you are performing in your work sets. Example: WMR8 = Max Weight for 8 Repetitions

The Proof