TrainRx Performance Programming

TrainRx Performance Programming Functional Fitness for the every day athlete. TrainRx Performance Programming

09/27/2026

Quads, glutes, & hamstrings - leg workout from my PPL + UL strength training team.
RFE Split Squat; 5-8 Reps x 2 Sets
Deficit Straight Leg Deadlift; 5-8 Reps x 2 Sets
Hamstring Curl; 5-8 Reps x 3 Sets
Leg Extension; 12-20 Reps x 2 Sets
Join the team - no more random workouts. Link in bio to start training.

09/27/2026

Build a bigger back with these 6 exercises.
• Pull Up
• Lat Pull Down
• Chin Up
• Barbell Bent Over Row
• Chest Supported Row
• Single Arm Row
This is how we build a strong back on my strength & hypertrophy team. Link in bio to start training.

09/27/2026

Upper Body Push strength workout from my PPL + UL strength & hypertrophy team.
DB Seated Overhead Press; 5-8 Reps x 2 Sets
Weighted Dip: 1.1.1 Rep x 2 Sets
Chest Fly; 5-8 Reps x 3 Sets
Rear Delt Fly; 5-8 Reps x 3 Sets
Single Arm Triceps Push Down; 5-8 Reps x 3 Sets
Detailed daily training instructions, direct 1-1 coaching, weekly progressions, and pre-selected exercises to guarantee you make gains. Link in bio to start training.

09/27/2026

Upper Body Pull workout.
Weighted Pull Up; Max Reps x 2 Sets
DB Chest Supported Row; 5-8 Reps x 3 Sets
Single Arm High Row; 5-8 Reps x 3 Sets
DB Alternating Biceps Curl; 5-8 Reps/Side x 3 Sets
Join the team - planned exercise selection, weekly progressions, direct 1-1 coaching, results tracking, and more. Link in bio to start training.

09/27/2026

Upper Body Push Workout from my Push/Pull/Legs + Upper/Lower strength training team.
Bench Press; 5-8 Reps x 2 Sets
DB Seated Overhead Press; 5-8 Reps x 3 Sets
Weighted Dip; Max Reps x 2 Sets
Lateral Raise; 12-20 Reps x 2 Sets
Join the team and start hitting real workouts. Link in bio to start training.

09/27/2026

3x/Week & 5x/Week Full Body strength training splits available on my strength & hypertrophy team.
Deadlift; 3 Rep Max
Weighted Chin Up; 3 Rep Max
Bench Press; 3 Rep Max
RFE Split Squat; 5-8 Reps x 3 Sets
Rear Delt Fly; 5-8 Reps x 3 Sets
Link in bio to start training today.

09/27/2026

Build a bigger chest & broader shoulders.
• Bench Press
• Incline Bench Press
• Overhead Press
• Weighted Dip
• Chest Fly
• Lateral Raise
• Rear Delt Fly
Join my strength & hypertrophy team to see how we use each of these exercises to build muscle, get stronger, and progress on weekly basis. Link in bio to sign up.

09/26/2026

Build your own upper body push workout with these simple steps.
Join the strength & hypertrophy team.

09/26/2026

Want to hit more workouts like this one? Check out my PPL + UL strength training team for more.
DB Seated Overhead Press; 5-8 Reps x 2 Sets
Weighted Dip; 1.1.1 Rep x 2 Sets
Chest Fly; 5-8 Reps x 3 Sets
Rear Delt Fly; 5-8 Reps x 3 Sets
Single Arm Triceps Push Down; 5-8 Reps x 3 Sets
Join the team - planned exercise selection, structured weekly progressions, 1-1 coaching, and more.

09/26/2026

Step 1 - Choose from these exercises:
Quads/Glutes:
• Back Squat
• Leg Press
• Front Squat
• Hack Squat
• Split Squat
• FFE Reverse Lunge
• Walking Lunge
• Step Up
• Leg Extension
Hamstrings/Glutes:
• Hamstring Curl
• Deadlift
• Straight Leg Deadlift
• Hip Thrust
• Glute Kickback
• Hip Abduction
• Hip Adduction
Chest:
• Bench Press
• Incline Bench Press
• Chest Fly
• Dips
• Push Up
Shoulders:
• Overhead Press
• Lateral Raise
• Rear Delt Fly
• Front Raise
Back/Lats:
• Lat Pull Down
• Pull Up / Chin Up
• Chest Supported Row
• Single Arm Row
Step 2 - Pick your rep ranges
• 1-3 Reps/Set for Max Strength (compound lifts)
• 3-8 Reps/Set for strength & hypertrophy
• 8-20 Reps/Set for hypertrophy
Beginner lifters will thrive with higher volume, aim for 12-20 total work sets/week for each muscle group. More advanced lifters can see success with lower volume, try for 6-12 work sets/week.
Train hard, lift heavy, stop doing random workouts.

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