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BuildRx - Traditional Bodybuilding

TrainRx Performance Programming

Bodybuilding, Functional Fitness

Coach

Rick Gorrell

COMING SOON TO THE TRAINRx PERFORMANCE PROGRAMMING PLATFORM

Build lean muscle mass, increase overall general strength, and sculpt the body you have always dreamed of with daily training specifically designed to provide you with highly effective strength & hypertrophy tactics.

The HypertrophyRx Membership gets you access to 3 Training Programs:

Full Body - 5 daily workouts per week that target 1 exercise per major muscle group each workout Push/Pull/Legs - 2 upper body push, 2 upper body pull, and 1 lower body specific training sessions per week Upper/Lower - 3 upper body and 2 lower body specific training sessions per week

Each 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 membership you can expect to follow movement pattern based training sessions - these programs include a wide variety of pattern based exercises (squat, lunge, press, pull, hinge), all of which are carefully chosen to help you avoid plateaus and keep driving forward progress.

The programs above require access to free weights and machines/cables (alternative movement options are provided for those training at home or in locations without machines).

$20 / mo

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Full Body Training Split

The Full Body Split is designed to provide you with daily full body training sessions that include 1 exercise per major muscle group each workout. Don't count full body training sessions out! This format will allow for better recovery throughout the week, greater application of intensity each training day, and flexible schedules for those training between 3-5 days per week.

Push / Pull / Legs Split

Cycle through classic upper body push, upper body pull, and lower body focused training sessions each week on the Push/Pull/Legs option. Each week includes targeted exercises to help you stack on lean muscle in your chest, shoulders, back, quads, hamstrings, and arms.

Upper / Lower Split

Focus on upper body only and lower body only training sessions throughout your week with one of the most popular training splits known to man. This option includes big compound movements for both the upper and lower body as well as specific assistance/accessory exercises to help you pack on muscle.

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

Each training week on each program includes 5 training days + 2 rest days.

Exercise 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.

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 & 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

Full Body - Sample Workout

Sample Training Notes

FOR SAMPLE PURPOSES ONLY The following workout is designed to showcase what a training day on the Full Body Training Split 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 Full Body Split includes detailed instructions on how to perform the daily workout, how to apply progressive overload, and results tracking.

Barbell Seated Overhead Press; WMR8

Dual DB Front Foot Elevated Reverse Lunge; WMR8

Lying Hamstring Curl; WMR20

Back Fly (DB/Machine/Cable); WMR20

Single Arm DB Preacher Curl; WMR8

Cable Triceps Push Down; WMR8

Tuesday

Push/Pull/Legs - Push Sample Workout

Sample Training Notes

FOR SAMPLE PURPOSES ONLY The following workout is designed to showcase what a training day on the Push/Pull/Legs Training Split 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 Push/Pull/Legs Split includes detailed instructions on how to perform the daily workout, how to apply progressive overload, and results tracking.

Barbell Seated Overhead Press; WMR20

DB Incline Bench Press; WMR8

Stationary Dip/Ring Dip

Rear Delt Fly (Machine/DB/Cable); WMR20

Single Arm DB Skull Crusher; WMR8

Wednesday

Push/Pull/Legs - Pull Sample Workout

Sample Training Notes

Strict Pull Up

Seated Row (Cable/Machine); WMR20

Single Arm Cable Lat Pull Down; WMR20

Straight Bar Biceps Curl; WMR20

Thursday

Push/Pull/Legs - Legs Sample Workout

Sample Training Notes

Leg Press - Machine; WMR20

Hip Thrust (Barbell/Machine); WMR20

Dual DB Rear Foot Elevated Split Squat; WMR8

Seated Leg Extension; WMR8

Hip Abduction - Machine; WMR20

Friday

Upper/Lower - Upper Sample Workout

Sample Training Notes

FOR SAMPLE PURPOSES ONLY The following workout is designed to showcase what a training day on the Upper/Lower Training Split 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 Upper/Lower Split includes detailed instructions on how to perform the daily workout, how to apply progressive overload, and results tracking.

Barbell Bent Over Row; WMR8

DB Incline Bench Press; WMR8

Reverse Grip Cable Lat Pull Down; WMR8

Rear Delt Fly (Machine/DB/Cable); WMR20

Straight Bar Biceps Curl; WMR20

Cable Triceps Push Down; WMR20

Saturday

Upper/Lower - Lower Sample Workout

Sample Training Notes

Leg Press - Machine; WMR20

Lying Hamstring Curl; WMR20

Dual DB Rear Foot Elevated Split Squat; WMR8

Dual DB Straight Leg Deadlift; WMR20

Calf Raises (Machine/Barbell); WMR20

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!

Do I need to use each training split/program on the membership?

No! But you can if you would like to - generally speaking you should stick to one specific split/program for at least 4-6 weeks before switching to another to get the most out of your training!

The Proof