HypertrophyRx - Traditional Bodybuilding
TrainRx Performance Programming
Bodybuilding, Functional FitnessPack on lean muscle mass and build a body you will proud of. Each training day on HypertrophyRx is designed around providing you with optimal training volume per major muscle group, guiding you towards using highly effective loading tactics, and providing you with a stimulating and challenging strength training environment.
This is a Full Body Strength & Hypertrophy Training Program that prioritizes the use of total volume per week per major muscle group to guarantee physical adaptation. On the program you can expect to cycle through various intensities, varying rep ranges and work sets, and use a wide variety of proven, effective exercises on a regular basis for each major muscle group. Your progress will rely heavily on the application of Progressive Overload on a week by week basis - Everything you need to succeed is laid out for you straight on the app!
If you are someone who has grown bored of the traditional body part splits, it's time you gear up for a new approach. Full Body Strength Training is proven to be equally as effective, if not more effective than body part splits. On a Full Body Training Split you can expect to: Recover more effectively on a daily basis, leading to higher training intensities and more consistent effort / Be less bored with your daily routine - 1 exercise per muscle group per day will supply a ton of training variety / Experience less soreness and less overall fatigue, resulting in an improved life outside of the gym
HypertrophyRx is a "high intensity" / "Moderate Volume" strength training/bodybuilding program. You will be expected to train with high intensities, use heavy and challenging weights for your work sets, and regularly apply the programmed progressive overload tactics. Each training week consists of: 14-16 sets of Quads / 14-15 sets of Hamstrings & Glutes / 14-18 sets of Chest & Shoulders (combined) / 15-20 sets of Back (Lats) / 6-9 sets of Biceps & Triceps / 10 sets of Core (Abs).
Optional Warm Up
A
Pre-Fatigue: 3 Sets; For Quality; Rest As Needed Between Sets 5 Box Jump Step Down - Box Height: 24"/20" 15m Dual KB Farmer's Carry (20 Steps); Moderate Loads 7 Hand Release Push Up 15m Dual KB Front Rack Carry (20 Steps); Moderate Loads + 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
Back Squat; WMR20
C
Incline Bench Press; WMR8
D
Deficit Barbell Straight Leg Deadlift; WMR8
E
Reverse Grip Cable Lat Pull Down; WMR20
F
Weighted Sit Up; WMR8
Optional Warm Up
A
Pre-Fatigue: 3 Sets; For Quality; Rest As Needed Between Sets 7 Ring Row 15m Dual KB Farmer's Carry (20 Steps); Moderate Loads 15m Prisoner Walking Lunge (20 Steps); Body Weight 15m Bear Crawl (10 Steps Forward/10 Steps Backward) + 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
Lying Hamstring Curl; WMR20
C
Rear Delt Fly (Machine/DB/Cable); WMR20
D
Strict Pull Up
E
Seated Leg Extension; WMR8
F
Cable Triceps Push Down; WMR8
G
Single Arm DB Preacher Curl; WMR8
Optional Warm Up
A
Pre-Fatigue: 3 Sets; For Quality; Rest As Needed Between Sets 7 Hand Release Push Up 15m Dual KB Hamstring Mach (20 Steps); Moderate Loads 7 Jump Lunges/Side 5 Single Arm Ring Row/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; WMR20
C
Dual DB Staggered Stance Straight Leg Deadlift; WMR20
D
Dual DB Front Foot Elevated Reverse Lunge; WMR8
E
Single Arm Row (DB/Machine/Cable); WMR8
F
Straight Bar Biceps Curl; WMR8
G
Single Arm Cable Triceps Push Down; WMR8
Optional Warm Up
A
Pre-Fatigue: 3 Sets; For Quality; Rest As Needed Between Sets 5 Burpee 15m Dual KB Front Rack Carry (20 Steps); Moderate Loads 5 Box Jump Step Down - Box Height: 24"/20" 7 Russian KB Swing; Moderate Loads + 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
Leg Press - Machine; WMR8
C
Seated Row (Cable/Machine): WMR8
D
Barbell Seated Overhead Press; WMR20
E
Hip Thrust (Barbell/Machine); WMR20
F
Ring Front Leaning Rest
Optional Warm Up
A
Pre-Fatigue: 3 Sets; For Quality; Rest As Needed Between Sets 15m Dual KB Farmer's Carry (20 Steps); Moderate Loads 7 Jump Lunges/Side 15m Bear Crawl (10 Steps Forward/10 Steps Backward) 7 Ring Row + 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
Hip Abduction - Machine; WMR8
C
Chest Fly; WMR20
D
Back Fly (DB/Machine/Cable); WMR20
E
Dual DB Step Up; WMR20
F
Cable 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.
Get HypertrophyRx - Traditional Bodybuilding
Jay M.
Proud New Father & Home Gym Owner
Verified Athlete"This program has changed my life man! I'm so glad I found it when I did!"
Trenton H.
Strength Training Enthusiast
Verified Athlete"I cannot say enough good things about this training platform, I am loving the results I'm getting and feeling stronger than ever."
When you join a team you’re getting more than programming, you’re joining an online community.
HypertrophyRx - Traditional Bodybuilding
HypertrophyRx - Traditional Bodybuilding
HypertrophyRx - Traditional Bodybuilding
