BuildRx - High Intensity Bodybuilding
TrainRx Performance Programming
Bodybuilding, Functional FitnessIncrease overall strength, build lean muscle mass, torch body fat, and improve muscular endurance with daily Full Body, high intensity interval based strength & hypertrophy training. Each training day is carefully designed to optimize the total amount of volume you perform for each major muscle group, challenge you with highly effective weights for every rep you perform, and guide you through the most bang for your buck exercises so you see the results you want to see.
This is not your typical bodybuilding program. BuildRx workouts operate on interval based formats known as EMOMs. The EMOM format is guaranteed to add a layer of intensity that may be missing from your current training, will help you stay on task, eliminate wasted time, and provide a unique daily challenge that breaks up the monotony of more traditional strength training.
This program focuses primarily on the use of free weights (barbell & dumbbells), incorporates rep ranges of 1-3 and 3-8, and has a heavy emphasis on Progressive Overload and the use of highly effective loading tactics for all work sets.
If you are tired of the same old 3x10's, 5x5's, or 4x8's then you need to check out BuildRx. Every single day presents a new challenge, varied intensities, exciting exercises, and a new opportunity to push your physical capabilities.
This program utilizes a wide variety of exercises for each major muscle group - members can expect to cycle through 2-4 major movement patterns on a regular basis for each major muscle group. Exercises are selected based on intensities that are determined by "heavy", "moderate", and "light" categories.
Optional Warm Up
A
Pre-Fatigue: 3 Sets; For Quality; Rest As Needed Between Sets 15m Dual KB Hamstring March (20 Steps); Moderate Loads 7 Jump Lunges/Side 7 Hand Release Push Up 15m Bear Crawl (10 Steps Forward/10 Steps Backward) + Build Up Sets: Perform 1-2 warm up sets prior to starting any of the exercises in today's workout to “build up” to the weight you intend to use for your work sets.
B
Deadlift; WMR3
C
Dual DB Rear Foot Elevated Split Squat; WMR8
D
DB Incline Bench Press; WMR8
E
Back Fly (DB/Machine/Cable); WMR8
F
Straight Bar Biceps Curl; WMR8
Optional Warm Up
A
Pre-Fatigue: 3 Sets; For Quality; Rest As Needed Between Sets 5 Burpee 7 Ring Row 7 Russian KB Swing; Moderate Loads 15mPrisoner Walking Lunge (20 Steps); Body Weight + Build Up Sets: Perform 1-2 warm up sets prior to starting any of the exercises in today's workout to “build up” to the weight you intend to use for your work sets.
B
Barbell Seated Overhead Press; WMR8
C
Barbell Back Rack Front Foot Elevated Reverse Lunge; WMR8
D
Single Arm DB Row; WMR8
E
Dual DB Straight Leg Deadlift; WMR8
F
GHD Sit Up/Decline Sit Up/Sit Up
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 Bear Crawl (10 Steps Forward/10 Steps Backward) 7 Russian KB Swing; Moderate Loads 7 Ring Row + Build Up Sets: Perform 1-2 warm up sets prior to starting any of the exercises in today's workout to “build up” to the weight you intend to use for your work sets.
B
Back Squat; WMR3
C
Single Leg Hip Thrust (Machine/Barbell); WMR8
D
Chest Fly; WMR8
E
Dual DB Incline Row; WMR8
F
Lying Straight Bar Triceps Extension; WMR8
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 Russian KB Swing; Moderate Loads 5 Burpee 7 Ring Row + Build Up Sets: Perform 1-2 warm up sets prior to starting any of the exercises in today's workout to “build up” to the weight you intend to use for your work sets.
B
Close Grip Bench Press; WMR8
C
Deficit Barbell Straight Leg Deadlift; WMR8
D
Dual DB Step Up; WMR8
E
Strict Chin Up
F
Ring Front Leaning Rest
Optional Warm Up
A
Pre-Fatigue: 3 Sets; For Quality; Rest As Needed Between Sets 15m Dual KB Hamstring March (20 Steps); Moderate Loads 5 Box Jump Step Down - Box Height: 24"/20" 5 Single Arm KB Deadstop Row/Side; Moderate Loads 7 Hand Release Push Up + Build Up Sets: Perform 1-2 warm up sets prior to starting any of the exercises in today's workout to “build up” to the weight you intend to use for your work sets.
B
Front Squat; WMR8
C
Barbell Bent Over Row; WMR8
D
Single Arm DB Seated Overhead Press; WMR8
E
Dual DB Staggered Stance Straight Leg Deadlift; WMR8
F
Single Arm DB Preacher Curl; WMR8
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.
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Giacomo I.
World Traveler & Avid Cyclist
Verified Athlete"Rick's guidance and the training program he provides have given me more confidence than I have ever had before."
Jay M.
Proud New Father & Home Gym Owner
Verified Athlete""This program has been a game changer for me, I'm so glad I found it when I did!""
When you join a team you’re getting more than programming, you’re joining an online community.
BuildRx - High Intensity Bodybuilding
BuildRx - High Intensity Bodybuilding
BuildRx - High Intensity Bodybuilding
