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TRX of the Trade: The Pure TRX Workout

This suspension-training routine offers size with less stress on your body.

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  • 3 days

  • 22

  • Yes

trx full body workout
trx full body workout

You’re probably used to hammering your muscles with heavy barbells, dumbbells, and machines. While those are great for your goals, you don’t always need external resistance to add size and strength to your frame — in fact, many bodyweight exercise alone can give you what you’re looking for and take a lot of stress off your body.

Still think bodyweight exercises can’t give you the size you’re looking for? Add an entirely new dimension to your workouts by using a TRX suspension trainer. You can blast the areas of your body — legs, core, arms, back, and shoulders — that you couldn’t do with traditional bodyweight staples like pushups and pullups. Also, by changing the lever angle you can instantly add resistance.

Benefits of a TRX Workout

Unlike a barbell or machine, you can easily twist and turn the handles of a TRX to take a lot of pressure off your elbow and shoulder joints. And rather than pound your joints and spine with hundreds of pounds of external weight, it simply uses your current bodyweight to provide all the resistance you need.

You can quickly raise the intensity by moving closer to the anchor point, or reduce it by moving away. For lower body exercises, the TRX can give you assistance as you learn new exercises like the pistol squat. You can put one leg in a foot cradle and spike your core activation because of the unique stability challenge. For core exercises, it unlocks different movements to carve your six-pack.

In addition, you can do a TRX workout virtually anywhere. It travels well because it’s lightweight and takes little space. All you have to do is attach it to a sturdy bar at the park, a tree branch, or even on a machine in a crappy hotel gym to get a real workout.

So what should you do if there’s a TRX at your gym? There’s more to it than just pushups and rows. Follow this three-day TRX workout plan and get closer to your New Year’s resolution to pack muscle onto your body.

Routine

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TRX Workout

Day 1

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 22

TRX One-Leg Squat

Equipment
Sets
8
Reps
5
Rest
60 sec
Exercise 2 of 22

TRX Hip Thrust

Equipment
TRX
Sets
5
Reps
10
Rest
60 sec
Exercise 4 of 22

TRX Chest Flye

Equipment
TRX
Sets
5
Reps
10
Rest
30 sec
Exercise 5 of 22

TRX Y-Fly

Equipment
TRX
Sets
5
Reps
10
Rest
30 sec
Exercise 6 of 22

TRX Face Pull

Equipment
TRX
Sets
5
Reps
10
Rest
30 sec
Exercise 7 of 22

TRX Suspended Jackknife

Equipment
TRX
Sets
3
Reps
10
Rest
30 sec

Day 2

Exercise
Equipment
Sets
Reps
Rest
Exercise 9 of 22

TRX Bulgarian Split Squat

Equipment
TRX
Sets
6
Reps
10 each
Rest
60 sec
Exercise 10 of 22

TRX Inverted Row

Equipment
Sets
4
Reps
15
Rest
30 sec
Exercise 12 of 22

TRX Sprinter Start

Equipment
TRX
Sets
4
Reps
15
Rest
30 sec
Exercise 13 of 22

TRX Prone Pike

Equipment
TRX
Sets
3
Reps
10
Rest
30 sec
Exercise 14 of 22

TRX Kneeling Fallout

Equipment
TRX
Sets
3
Reps
10
Rest
30 sec

Day 3

Exercise
Equipment
Sets
Reps
Rest
Exercise 15 of 22

TRX Lateral Squat

Equipment
TRX
Sets
5
Reps
12
Rest
30 sec
Exercise 16 of 22

TRX Supine Hip Extension to Leg Curl

Equipment
TRX
Sets
5
Reps
12
Rest
30 sec
Exercise 17 of 22

TRX Jump Squat

Equipment
TRX
Sets
5
Reps
12
Rest
30 sec
Exercise 18 of 22

TRX Single-Arm Row

Equipment
TRX
Sets
4
Reps
10
Rest
30 sec
Exercise 19 of 22

TRX Pike Pushup

Equipment
TRX
Sets
4
Reps
10
Rest
30 sec
Exercise 20 of 22

TRX Y-Fly

Equipment
TRX
Sets
4
Reps
10
Rest
30 sec
Exercise 21 of 22

TRX Pallof Press

Equipment
TRX
Sets
3
Reps
6 each
Rest
30 sec
Exercise 22 of 22

TRX Biceps Curls

Equipment
TRX
Sets
3
Reps
15
Rest
30 sec
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