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Suspended Mass TRX Workout

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

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  • 3 Days

  • 29

  • Yes

TRX Workout
TRX Workout

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.

Routine

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Day 1 - Pull

Complete three rounds of each block.

Exercise
Equipment
Sets
Reps
Rest
Exercise 2 of 29

TRX Inverted Row

Equipment
Sets
--
Reps
8
Rest
--
Exercise 3 of 29

TRX Y-Fly

Equipment
TRX
Sets
--
Reps
8-10
Rest
--
Exercise 4 of 29

TRX Single-Arm Row

Equipment
TRX
Sets
--
Reps
8 per arm
Rest
--
Exercise 5 of 29

TRX Hamstring Curl

Equipment
TRX
Sets
--
Reps
8-10
Rest
--
Exercise 6 of 29

TRX Plank

Equipment
TRX
Sets
3
Reps
10-sec hold
Rest
--
How to
Side plank
Exercise 7 of 29

TRX Clutch Curl

Equipment
Sets
--
Reps
8-10
Rest
--
Exercise 8 of 29

TRX Single-Arm Biceps Curl

Equipment
Sets
--
Reps
8-10 per arm
Rest
--

Day 2 - Push

Complete three rounds of each block.

Exercise
Equipment
Sets
Reps
Rest
Exercise 10 of 29

TRX Chest Flye

Equipment
TRX
Sets
--
Reps
8-10
Rest
--
Exercise 11 of 29

TRX Incline Press

Equipment
Sets
--
Reps
8
Rest
--
Alternate suspended leg each round.
Exercise 12 of 29

TRX Triceps Kickback

Equipment
Sets
--
Reps
8
Rest
--
Exercise 14 of 29

TRX Incline Press

Equipment
Sets
--
Reps
8
Rest
--
Alternate suspended leg each round.
Exercise 15 of 29

TRX Lunge

Equipment
Sets
--
Reps
8 per leg
Rest
--
Exercise 16 of 29

Spider-Man Pushup

Equipment
No Equipment
Sets
--
Reps
8
Rest
--
With feet in the TRX
Exercise 17 of 29

Burpee

Equipment
Sets
--
Reps
8
Rest
--
How to
With hands in the TRX

Day 3 - Full Body

Complete three rounds of each block.

Exercise
Equipment
Sets
Reps
Rest
Exercise 18 of 29

TRX Y-Fly

Equipment
TRX
Sets
--
Reps
8-10
Rest
--
Exercise 20 of 29

TRX Lunge

Equipment
Sets
--
Reps
8
Rest
--
Exercise 21 of 29

Spider-Man Pushup

Equipment
No Equipment
Sets
--
Reps
8-10
Rest
--
With feet in the TRX
Exercise 22 of 29

TRX Clutch Curl

Equipment
Sets
--
Reps
8-10
Rest
--
Exercise 23 of 29

TRX Chest Flye

Equipment
TRX
Sets
--
Reps
8
Rest
--
Exercise 26 of 29

TRX Single-Arm Biceps Curl

Equipment
Sets
--
Reps
8-10
Rest
--
Exercise 27 of 29

TRX Plank

Equipment
TRX
Sets
3
Reps
10-sec hold
Rest
--
How to
Side plank
Exercise 28 of 29

TRX Inverted Row

Equipment
Sets
--
Reps
8
Rest
--
Exercise 29 of 29

TRX Hamstring Curl

Equipment
TRX
Sets
--
Reps
8-10
Rest
--
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