Full-Body Exercises

Suspended Mass TRX Workout

Build muscle via an unlikely source—the TRX suspension trainer—using this full-body workout.

TRX Workout
Duration 3 Days
Exercises 29
Equipment Yes

The program entails three weekly training sessions: a “pull” workout (Day 1) heavy on back and biceps; a “push” workout (Day 2) that hammers the chest, shoulders, and triceps; and a full-body workout (Day 3) that pretty much hits everything head to toe. Don’t let “pull” and “push” mislead you, though; the legs also get work on these days (via overhead squats and hamstring curls/hip presses on Day 1 and lunges on Day 2).

TRX Training Routine

In addition to supplementing
 a traditional weight training program, the TRX can also serve as a standalone program for the entire body, ideal for at-home training. Chris Frankel designed this three-days-a-week program to elicit muscle growth throughout the body. If possible, perform the following three workouts on nonconsecutive days and add two to three cardio sessions per week. Complete each “block” of exercises as a circuit/superset, resting within each only as long as it takes to adjust the straps between each exercise (around 15 seconds, according to Frankel). Rest three minutes between all rounds.

Movement Modifiers

You have the ability to make any exercise more or less difficult with a simple change of body position at any time, even midset. Here are the three main ways to make such adjustments:

Vector Resistance Principle
Changing body angle by moving your body farther off the ground (easier) or closer (harder).

Stability Principle
Feet/hands wide on the floor (easier); feet/hands narrow (harder); one foot/hand on the floor (hardest).

Pendulum Principle
Moving feet relative to anchor: feet close to or behind anchor (easier); feet farther away (hard).

TRX Quick Tips

  • Don’t judge resistance too soon. If your first set of an exercise feels easy, it doesn’t mean you should modify to make it harder; wait until you’ve done all sets to judge.
  • Experiment to find the right body position. If you’re new to the TRX, expect some trial and error on exercises to determine the body angle most appropriate for the rep count.
  • Change exercise order if needed. These workouts aren’t set in stone. If necessary, the exercise sequence can be tweaked at any time.

Day 1 - Pull Complete three rounds of each block.

Exercise Block 1A

TRX Overhead Squat
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-- sets
8 reps
-- rest

Exercise Block 1B

TRX Inverted Row
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-- sets
8 reps
-- rest

Exercise Block 1C

TRX Y-Fly You'll need: TRX
exercise image placeholder
-- sets
8-10 reps
-- rest

Exercise Block 1D

TRX Single-Arm Row You'll need: TRX
exercise image placeholder
-- sets
8 per arm reps
-- rest

Exercise Block 2A

TRX Hamstring Curl
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-- sets
8-10 reps
-- rest

Exercise Block 2B

TRX Plank
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3 sets
10-sec hold reps
-- rest
Side plank

Exercise Block 3A

TRX Clutch Curl
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-- sets
8-10 reps
-- rest

Exercise Block 3B

TRX Single-Arm Biceps Curl
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-- sets
8-10 per arm reps
-- rest

Day 2 - Push Complete three rounds of each block.

Exercise Block 1A

TRX Bodysaw
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-- sets
8 reps
-- rest

Exercise Block 1B

TRX Chest Flye You'll need: TRX
exercise image placeholder
-- sets
8-10 reps
-- rest

Exercise Block 1C

TRX Incline Press
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-- sets
8 reps
-- rest
Alternate suspended leg each round.

Exercise Block 2A

TRX Triceps Kickback
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-- sets
8 reps
-- rest

Exercise Block 2B

TRX Pike Plank
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-- sets
8-10 reps
-- rest

Exercise Block 2C

TRX Incline Press
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-- sets
8 reps
-- rest
Alternate suspended leg each round.

Exercise Block 3A

TRX Lunge
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-- sets
8 per leg reps
-- rest

Exercise Block 3B

Spider-Man Pushup You'll need: No Equipment How to
Spider-Man Pushup thumbnail
-- sets
8 reps
-- rest
With feet in the TRX

Exercise Block 3C

Burpee How to
exercise image placeholder
-- sets
8 reps
-- rest
With hands in the TRX

Day 3 - Full Body Complete three rounds of each block.

Exercise Block 1A

TRX Y-Fly You'll need: TRX
exercise image placeholder
-- sets
8-10 reps
-- rest

Exercise Block 1B

TRX Overhead Squat
exercise image placeholder
-- sets
8 reps
-- rest

Exercise Block 1C

TRX Lunge
exercise image placeholder
-- sets
8 reps
-- rest

Exercise Block 1D

Spider-Man Pushup You'll need: No Equipment How to
Spider-Man Pushup thumbnail
-- sets
8-10 reps
-- rest
With feet in the TRX

Exercise Block 2A

TRX Clutch Curl
exercise image placeholder
-- sets
8-10 reps
-- rest

Exercise Block 2B

TRX Chest Flye You'll need: TRX
exercise image placeholder
-- sets
8 reps
-- rest

Exercise Block 2C

TRX Bodysaw
exercise image placeholder
-- sets
8 reps
-- rest

Exercise Block 2D

TRX Pike Plank
exercise image placeholder
-- sets
8-10 reps
-- rest

Exercise Block 3A

TRX Single-Arm Biceps Curl
exercise image placeholder
-- sets
8-10 reps
-- rest

Exercise Block 3B

TRX Plank
exercise image placeholder
3 sets
10-sec hold reps
-- rest
Side plank

Exercise Block 3C

TRX Inverted Row
exercise image placeholder
-- sets
8 reps
-- rest

Exercise Block 3D

TRX Hamstring Curl
exercise image placeholder
-- sets
8-10 reps
-- rest
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