Hot Seller

BuildRx - High Intensity Bodybuilding

TrainRx Performance Programming

Bodybuilding, Functional Fitness

Coach

Rick Gorrell

Increase 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.

$9 / mo

Get BuildRx - High Intensity Bodybuilding

Build Serious Strength

Everything is easier when you're strong. It's not always all about 1 Rep Max strength, on BuildRx we focus on getting strong across a broad range of repetitions and use a wide variety of exercises to help you increase overall strength, build positional strength, and improve structural balance.

Build Lean Muscle Mass & Shed Body Fat

Daily training sessions are designed to include the best bang for your buck exercises and incorporate proven rep ranges for building lean muscle. Intensity drives results. Most people are fully unaware of how hard they are actually training, with daily EMOMs applied to your strength training sets, you are guaranteed to train hard enough for the results you want to see.

Time Efficient & Highly Effective

Gone are the days of spending 2+ hours in the gym. You're not a professional bodybuilder, and that means you don't need to be doing 20+ work sets of the same muscle group each day. Full Body Strength Training is proven to be just as effective as body part splits, but without the serious side effects of soreness. Less soreness = better workouts and better results!

Features

Programming 7 days per week

5 Full Body Strength & Hypertrophy sessions + 2 Rest Days each week.

Exercise Video Guidance

Demo videos are provided to ensure you are moving correctly through every rep you perform.

Detailed Daily Workout Instructions

Training stimulus, Progressive Overload Tactics, format instructions, and more are always covered.

Committed Teammates

A dedicated community that will keep you pushing to unlock your best.

Delivered through TrainHeroic

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

Equipment

Required

Barbell & Bumper Plates // Dumbbells or Kettlebells // Pull Up Bar // Flat Bench or Adjustable Bench

Recommended

Plyo Box // Stationary Dip Bar or Rings

Sample Week

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

Sunday

Rest Day

Monday

BuildRx - 21

Optional Warm Up

Pre-Fatigue: 3 Sets; For Quality; Rest As Needed Between Sets 5 Box Jump Step Down - Box Height: 24"/20" 7 Russian KB Swing; Moderate Loads 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.

Back Squat; WMR8

Single Leg Hip Thrust (Machine/Barbell); WMR8

Dual DB Seated Overhead Press; WMR8

Dual DB Incline Row; WMR8

Dual DB Biceps Curl; WMR8

Tuesday

BuildRx - 22

Optional Warm Up

Pre-Fatigue: 3 Sets; For Quality; Rest As Needed Between Sets 5 Burpee 15m Prisoner Walking Lunge (20 Steps); Body Weight 7 Ring Row 15m Dual KB Hamstring March (20 Steps); Moderate Loads + 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.

Incline Bench Press; WMR8

Barbell Straight Leg Deadlift; WMR8

Dual DB Front Foot Elevated Reverse Lunge; WMR8

Single Arm KB Deadstop Row; WMR8

Side Plank

Wednesday

BuildRx - 23

Optional Warm Up

Pre-Fatigue: 3 Sets; For Quality; Rest As Needed Between Sets 15m Dual KB Front Rack Carry (20 Steps); Moderate Loads 7 Russian KB Swing; Moderate Loads 15m Dual KB Farmer's Carry (20 Steps); 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.

Deadlift; WMR3

Front Squat; WMR8

Strict Chin Up

Chest Fly; WMR8

Dual DB Lying Triceps Extension; WMR8

Thursday

Rest Day

Friday

BuildRx - 24

Optional Warm Up

Pre-Fatigue: 3 Sets; For Quality; Rest As Needed Between Sets 7 Jump Lunges/Side 7 Hand Release Push Up 7 Glute Bridge 15m Dual KB Farmer's Carry (20 Steps); Moderate Loads + 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.

Barbell Seated Overhead Press; WMR3

Dual DB Step Up; WMR8

Single Arm DB Row; WMR8

Dual DB Staggered Stance Straight Leg Deadlift; WMR8

Hanging Knee Raises

Saturday

BuildRx - 25

Optional Warm Up

Pre-Fatigue: 3 Sets; For Quality; Rest As Needed Between Sets 15m Bear Crawl (10 Steps Forward/10 Steps Backward) 7 Hand Release Push Up 15m Prisoner Walking Lunge (20 Steps); Body Weight 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.

Barbell Back Rack Rear Foot Elevated Split Squat; WMR8

DB Bench Press; WMR8

Dual DB Straight Leg Deadlift; WMR8

Back Fly (DB/Machine/Cable); WMR8

Single Arm DB Preacher Curl; WMR8

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.

Get BuildRx - High Intensity Bodybuilding

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

What is an EMOM?

An EMOM is a training format that controls work to rest ratios. The acronym stands for "Every Minute On the Minute" and directs you to perform a work set at the start of a new minute.

How long are the workouts?

Daily workouts range from 35-50 minutes each day.

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