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HypertrophyRx - Traditional Bodybuilding

TrainRx Performance Programming

Bodybuilding, Functional Fitness

Coach

Rick Gorrell

Pack 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 highly effective exercises on a regular basis. 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

$10 / mo

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Build Lean Muscle Mass

Each training week is carefully designed to provide optimal amounts of training volume per major muscle group, guide you towards highly effective weights for every repetition you perform, and challenge you to be better than you were the day before.

Increase Overall Strength

Step up to the plate every single day and do the reps, use the weights that will force your body to change. There are no wasted work sets here, no filler, no fluff. Every single set you perform is geared towards getting you one step closer to your ultimate goal.

Sculpt a Body You Will be Proud Of

More muscle mass leads to less body fat, increased energy levels, more confidence, and an improved lifestyle outside of the gym. Everything is easier when you're strong and when you love the way you look. What are you waiting for?

Features

Access to the Help You Need

Need help with your training? The TrainHeroic App has a built in chat function that gives you access to me whenever you need it!

Programming 7 days per week

Each week includes 5 Strength & Hypertrophy Sessions and 2 Rest Days.

Exercise Video Guidance

Never guess again, every single exercise on the program has a demo video for you to reference.

Detailed Daily Workout Explanations

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

Delivered through TrainHeroic

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

Equipment

Required

Barbell & Weight Plates // Dumbbells // Pull Up Bar // Flat Bench or Adjustable Bench // Squat Rack and Bench Station

Recommended

Commercial Gym Machine // Cable Machine // Stationary Dip Bar or Rings // Plyo Box

Sample Week

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

Sunday

Rest Day

Monday

HypertrophyRx - 26

Optional Warm Up

Pre-Fatigue: 3 Sets; For Quality; Rest As Needed Between Sets 15m Prisoner Walking Lunge (20 Steps); Body Weight 5 Burpee 15m Dual KB Farmer's Carry (20 Steps); Moderate Loads 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

Back Squat; WMR20

Deficit Barbell Straight Leg Deadlift; WMR15

Close Grip Bench Press; WMR8

Reverse Grip Cable Lat Pull Down; WMR8

Hanging Knee Raises

Tuesday

HypertrophyRx - 27

Optional Warm Up

Pre-Fatigue: 3 Sets; For Quality; Rest As Needed Between Sets 7 Jump Lunges/Side 7 Ring Row 7 Russian KB Swing; Moderate Loads 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

Back Fly (DB/Machine/Cable); WMR20

Dual DB Lateral Raise; WMR20

Dual DB Step Up; WMR15

Dual DB Straight Leg Deadlift; WMR8

Single Arm Cable Biceps Curl; WMR8

Cable Triceps Push Down; WMR8

Wednesday

HypertrophyRx - 28

Optional Warm Up

Pre-Fatigue: 3 Sets; For Quality; Rest As Needed Between Sets 7 Hand Release Push Up 7 Jump Lunges/Side 5 Single Arm Ring Row/Side 15m Dual KB Farmer's 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

Dual DB Rear Foot Elevated Split Squat; WMR8

DB Incline Bench Press; WMR15

Single Arm Cable Lat Pull Down; WMR15

Dual DB Staggered Stance Straight Leg Deadlift; WMR20

Cable Biceps Curl; WMR20

Calf Raises (Machine/Barbell); WMR20

Thursday

Rest Day

Friday

HypertrophyRx - 29

Optional Warm Up

Pre-Fatigue: 3 Sets; For Quality; Rest As Needed Between Sets 15m Dual KB Front Rack Carry (20 Steps); Moderate Loads 5 Burpee 15m Prisoner Walking Lunge (20 Steps); Body Weight 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

Barbell Seated Overhead Press; WMR8

Seated Row (Cable/Machine): WMR8

Hip Thrust (Barbell/Machine); WMR15

Leg Press - Machine; WMR20

GHD Sit Up/Decline Sit Up/Sit Up

Saturday

HypertrophyRx - 30

Optional Warm Up

Pre-Fatigue: 3 Sets; For Quality; Rest As Needed Between Sets 7 Ring Row 15m Bear Crawl (10 Steps Forward/10 Steps Backward) 7 Feet Elevated Glute Bridge 5 Box Jump Step Down - Box Height: 24"/20" + 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

Stationary Dip/Ring Dip

Strict Pull Up

Lying Single Leg Hamstring Curl; WMR8

DB Goblet Cyclist Squat; WMR15

Dual DB Alternating Biceps Curl; WMR15

Single Arm Cable Triceps Push Down; WMR15

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

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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FAQs

What is WMR?

WMR is the standard prescription for choosing the heaviest weight you can use for specific rep count for your work sets Example: WMR8 = Max Weight for 8 Repetitions

How long are the workouts?

Daily workouts range from 35-60 minutes each day and are highly dependent on your ability to adhere to prescribed rest periods.

If I have questions about my training how do I receive help?

The TrainHeroic App has a built in chat function that will allow you to communicate with me directly. Simply send me message and I will help you with everything you need!

The Proof