TRX Suspension: Full Body Workout Plan

Overview

The TRX Suspension Trainer turns your body into the machine. By changing the angle of your body, you change the resistance. Stand more upright and it gets easier. Lean further and it gets harder. This makes it perfect for beginners who need to scale exercises and for travelers who want a full gym in a bag.

This 6-week program trains your entire body 3 days per week. Every exercise forces your core to stabilize, which means you are training your abs on every single rep whether it is a chest press, a row, or a squat.

Anchor the TRX to a door, a tree, a pull-up bar, or any sturdy overhead point. You need about 8 feet of space behind the anchor point.

Weeks 1-3: Learn the Movements

Day 1 - Upper Body Focus

• •TRX Row: 3x12 (45s rest)
• •TRX Chest Press: 3x12 (45s rest)
• •TRX Y-Fly: 3x10 (45s rest)
• •TRX Bicep Curl: 3x12 (45s rest)
• •TRX Tricep Press: 3x12 (45s rest)
• •TRX Face Pull: 3x12 (30s rest)
• •TRX Plank: 3x30s (30s rest)

Day 2 - Lower Body Focus

• •TRX Squat: 3x15 (45s rest)
• •TRX Lunge (rear foot in strap): 3x10 per leg (45s rest)
• •TRX Hamstring Curl (lying on back, heels in straps): 3x12 (45s rest)
• •TRX Single-Leg Squat (assisted): 3x8 per leg (45s rest)
• •TRX Hip Hinge: 3x12 (45s rest)
• •TRX Calf Raise (hands on straps for balance): 3x15 (30s rest)
• •TRX Side Plank: 3x20s per side (30s rest)

Day 3 - Full Body

• •TRX Row: 3x10 (45s rest)
• •TRX Chest Press: 3x10 (45s rest)
• •TRX Squat to Row: 3x12 (45s rest)
• •TRX Lunge: 3x8 per leg (45s rest)
• •TRX Pike: 3x8 (45s rest)
• •TRX Hamstring Curl: 3x10 (45s rest)
• •TRX Mountain Climber: 3x10 per side (30s rest)
• •TRX Body Saw (plank position, slide back and forth): 3x8 (30s rest)

Weeks 4-6: Increase Intensity

Day 1 - Upper Body (Advanced Angles)

• •TRX Row (feet elevated on box): 4x10 (45s rest)
• •TRX Chest Press (walk feet further back): 4x10 (45s rest)
• •TRX Power Pull (single-arm row with rotation): 3x8 per side (45s rest)
• •TRX T-Fly: 3x10 (45s rest)
• •TRX Bicep Curl (walk feet forward): 3x10 (45s rest)
• •TRX Tricep Press (walk feet forward): 3x10 (45s rest)
• •TRX Atomic Push-Up (push-up then tuck knees to chest): 3x8 (45s rest)

Day 2 - Lower Body (Single-Leg Focus)

• •TRX Pistol Squat (assisted): 4x6 per leg (60s rest)
• •TRX Bulgarian Split Squat: 4x8 per leg (60s rest)
• •TRX Single-Leg Hamstring Curl: 3x8 per side (45s rest)
• •TRX Crossing Balance Lunge: 3x8 per side (45s rest)
• •TRX Hip Drop (side plank, feet in straps): 3x10 per side (30s rest)
• •TRX Sprinter Start (lunge to explosive drive): 3x8 per side (45s rest)
• •TRX Side Plank with Reach: 3x8 per side (30s rest)

Day 3 - Full Body Circuits

Perform each circuit 3 times through with 90 seconds rest between circuits.

Circuit A

• •TRX Row: 10 reps
• •TRX Chest Press: 10 reps
• •TRX Squat: 12 reps
• •TRX Mountain Climber: 10 per side

Circuit B

• •TRX Power Pull: 6 per side
• •TRX Lunge: 8 per leg
• •TRX Pike: 8 reps
• •TRX Body Saw: 8 reps

Circuit C

• •TRX Hamstring Curl: 10 reps
• •TRX Y-Fly: 8 reps
• •TRX Bicep Curl: 10 reps
• •TRX Plank: 30s hold

Progression Guidelines

• •The primary way to progress with TRX is body angle. Walk your feet closer to the anchor point to make pulling exercises harder, or walk further back to make pushing exercises harder
• •When you can do 15 clean reps of any exercise, change your angle to make it harder
• •Single-leg exercises in Weeks 4-6 are a significant jump in difficulty. Regress to bilateral versions if needed
• •Keep the straps at mid-calf length for most exercises. Shorten for pikes and mountain climbers
• •If the straps are swinging or twisting, you are compensating. Stabilize the straps and reduce the range of motion until you have control

TRX Tips

• •The straps should never sag or go slack during a rep. If they do, your body angle is wrong
• •Keep your core braced on every rep. The instability of the straps makes every exercise a core exercise
• •For chest press and row, imagine your body is a rigid plank. Only your arms move
• •Adjust the strap length by pressing the cam buckle and sliding. Mid-length works for 80% of exercises
• •This entire program can be done in a hotel room, a park, or your garage. The TRX weighs about 2 pounds and fits in your bag

Notes

TRX training looks easy on social media. It is not. The instability makes light bodyweight exercises surprisingly challenging. If you are coming from heavy barbell training, check your ego. You will shake, you will struggle with balance, and that is exactly the point. The muscles you are weak in will be exposed immediately.