TrainRx Performance Programming

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

10/21/2026

Full Body Strength Training
Test out this workout from my 3x/week Full Body Strength & Hypertrophy training team.
Available on the TrainHeroic App:
• 3 Month Program - $99/Lifetime Access
• Subscription Team - $15/month

10/21/2026

You can’t do a pull up or chin up because you’re not strong enough to lift your body weight up to the bar.
No amount of assisted reps or negatives will get you strong enough. So here’s how you’re going to get strong enough to be able to do pull ups and chin ups:
Step 1: lose weight - 99% of the people who can’t do pull ups/chin ups need to lose weight. The bigger you are the harder it is to do these. You need to commit to a fat loss phase.
Step 2: increase back/lat strength - while in your fat loss phase you have 1 goal, get as strong as possible in these 3 movements:
• Lat Pull Down
• Reverse Grip Pull Down
• Bent Over Row
You’re going to aggressively chase adding weight to these exercises on a weekly basis. Shoot for 5-8 reps/set for 2-3 sets/workout and run a Double Progression. To aid in the strength gains you need to also progress the accessory lifts listed and treat your biceps like a compound lift.
Step 3: start adding body weight reps to your main strength lifts - start at 1 rep/set. Try to add 1 rep every week. If you lost weight and got stronger in your back over the course of 12-16 weeks you should be able to get 1 rep.
Step 4: add weight - once you’ve started stringing together sets of 5-8 body weight reps now you can start adding weight. 5 lb increments, add it every time you hit 5 reps/set.
Join the strength training team.

10/20/2026

Simple way to figure out exercise selection. Obviously there will be some carry over between the two categories, the main point here being if you can load it really heavy it’s going to be a strength exercise.
Strength Exercises:
• Back Squat
• Front Squat
• Deadlift
• Straight Leg Deadlift
Hypertrophy Exercises:
• RFE Split Squats
• Walking Lunges
• Reverse Lunges
• Hack Squat
• Leg Extension
• Hamstring Curl
Join the strength & hypertrophy training team for more on how I use these in weekly programming.

10/20/2026

Now that you’re upset because I called you fat and weak, let’s go over how to make chin ups and pull ups a staple in your strength training.
Step 1: accept that you need to lose body fat/weight to make your goal of doing these a reality
Step 2: put a fat loss diet phase into good use over the next 12-16 weeks
Step 3: prioritize strength training - while you’re dieting focus on building a stronger back ⬇️
• aggressively chase weight related rep PRs on the lat pull down
• row heavy weights - barbell rows, single arm rows, whatever it is make it heavy
• increase biceps strength - treat your arms like a compound lift, aggressive progressive overload
Step 4: now you’ve gotten stronger, you’ve lost some weight, go try the chin up or pull up again
If you still can’t do one, you didn’t get any stronger and your strength training sucked. Or you didn’t lose any weight and your diet sucked.
If you’re thinking that there’s some magic solution to being able to do pull ups and chin ups that isn’t what I laid out above you may be delusional.

10/19/2026

Want a bigger bench? Try these simple tactics, I know they will help you. Comment BENCH for free workouts from my training platform so you can see how I put these into play.
1. Improve your Incline Bench Press - get stronger here, heavier 3 rep sets, heavier 5s and 8 rep sets. There will be immediate carryover to the flat bench.
2. Build your Weighted Dips - single handedly the best exercise you can do to improve your bench press. This is a true upper body strength movement, it’s going to carry over to your flat bench.
3. Improve your Overhead Press - same rules apply from above.
4. Get bigger - go into a gain phase, increase your calories, focus on building muscle while in a surplus, use sets of 5-8 reps, relentlessly chase progression in the form of reps and weight per week.
Not a single silly little angle or magic fix here.

10/19/2026

Your portion sizes matter, regardless of whether or not the food is healthy.
How often do you pay attention to it? Are you weighing your food or just eating the whole steak? 😂 let me know below.

10/18/2026

Don’t fall victim to the idea of wanting to lose 20 lb while trying to build muscle at the same time. Pick 1, align your training with the goal ➡️
The goal for your training while dieting or trying to lose weight is straight forward. Get as strong as possible or maintain as much strength as you can. Don’t waste your time trying to chase volume or super high rep counts to prioritize hypertrophy - your body is and will be depleted, you’re not giving it what it needs to build the muscle you’re seeking out.
Low volume + heavy weights with a strength prioritization will keep you fresh, won’t smash your CNS and allow you to consistently train. There are a lot of ways to do it but this is my favorite combo for it..
1-3 reps x 2 sets - Compound Lifts
5-8 reps x 2-3 sets - Secondary/Accessory Lifts
Use a heavy, challenging weight for your work sets, each week you should be trying to add a rep or two to any subsequent sets that you didn’t max the rep target out at. If you hit your rep target in all of your work sets add 5-10 lb and run it back.

10/18/2026

Align your training with your body composition goals ➡️
Everyone wants to lose weight and build muscle. Trying to do both at the same time is why you are constantly frustrated with your ability to achieve either of them.
If you want to lose weight, chase strength PRs. Set new 3 rep maxes in your squat, press, and deadlift. Do heavy chin ups, pull ups, and dips. Focus on using heavier loads and increasing strength across your accessory exercises.
The goal should not be to lose weight and build muscle simultaneously. Instead it should be lose the weight, maintain or gain strength, then when the body is ready (post fat loss phase and maintenance phase) switch to a gain phase and use all of that NEW strength to build muscle with heavier, higher intensity based hypertrophy training.

10/18/2026

Lower body - glutes & hamstrings
DB Walking Lunge; 5-8 Reps/Side x 2 Sets
Leg Press; 12-20 Reps x 2 Sets
Deadlift; 3, 3, AMRAP
Hip Abduction; 12-20 Reps x 2 Sets
GHD Sit Up; Max Reps x 3 Sets

10/18/2026

Lower Body strength & hypertrophy ⬇️
DB Walking Lunge; 5-8 Reps/Side x 2 Sets
Leg Press; 12-20 Reps x 2 Sets
Deadlift; 3, 3, AMRAP
Hip Abduction; 12-20 Reps x 2 Sets
GHD Sit Up; Max Reps x 3 Sets

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