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.
