Suspension Full-Body, 3 days
Three strap workouts a week on nonconsecutive days – a pressing day, a pulling day, and a legs and core day – pinned to Monday, Wednesday and Friday. Everything runs three sets, eight to fifteen reps or a hold for time, resting a minute to a minute and a half. Your body angle sets the load, so once every set reaches the top of its range, take one step further from the anchor.
- Level
- Intermediate
- Goal
- Build muscle
- Days per week
- 3 days/week
- Duration
- 8 weeks
- Equipment
- Gym
Week at a glance
Suspension Full Body A
The pressing day: the chest press and the strap push-up lead, then a Y fly for the upper back, a triceps extension, and a plank to finish. Once every set reaches the top of its range, take one step further from the anchor.
5 exercises- TRX Chest Press3 sets × 10–15 repsRest 1:30
Set the straps to mid-length and keep the body in one line from head to heels as you press.
- TRX Push-Up3 sets × 8–12 repsRest 1:30
Feet in the straps and hands on the floor; start with your hands on a bench and lower them as the reps come easily.
- TRX Y Fly3 sets × 10–15 repsRest 1:00
Lean back with straight arms and sweep them overhead into a Y; keep the shoulders down away from the ears.
- TRX Triceps Extension3 sets × 10–15 repsRest 1:00
Face away from the anchor with the elbows high, and press the handles forward until the arms straighten; only the forearms move.
- TRX Plank3 sets × 40 secRest 1:00
Set the straps a hand's width above the floor and hold one line from head to heels; end the set when the hips drop.
Suspension Full Body B
The pulling day: two rows lead – both hands, then one arm at a time – with a reverse fly for the rear shoulders, a curl for the arms, and the knee tuck for the core. Once every set reaches the top of its range, take one step further from the anchor.
5 exercises- TRX Row3 sets × 10–15 repsRest 1:30
Your feet set the load: under the anchor is the easiest, halfway out is moderate, and a body near horizontal is the hardest.
- TRX Single-Arm Row6 sets × 8–12 reps3 per sideRest 1:30
Hold one handle and pull your chest to the hand without letting the shoulders turn; the free arm balances you.
- TRX Reverse Fly3 sets × 10–15 repsRest 1:00
Lean back holding the straps with straight arms and sweep them wide, leading with the back of the hands.
- TRX Biceps Curl3 sets × 10–15 repsRest 1:00
Lean back with palms up and curl your body toward the handles, keeping the elbows high and still.
- TRX Jackknife3 sets × 10–15 repsRest 1:00
Start in a plank with your feet in the straps and pull the knees to your chest without dropping the hips.
Suspension Full Body C
The legs and core day: a squat and a split squat one leg at a time, the hamstring curl for the back of the legs, then the pike and the mountain climber. Once every set reaches the top of its range, take one step further from the anchor.
5 exercises- TRX Squat3 sets × 12–15 repsRest 1:30
Hold the handles at your chest with light tension and squat deep; use the straps only as much as balance needs.
- TRX Split Squat6 sets × 8–12 reps3 per sideRest 1:30
Set the rear foot in the cradle behind you and sink straight down on the front leg; the front shin stays close to vertical.
- TRX Hamstring Curl3 sets × 10–15 repsRest 1:00
Lie on your back with the heels in the cradles and keep the hips up the whole set; pull the heels in under your knees.
- TRX Pike3 sets × 8–12 repsRest 1:00
Keep the legs straight and lift the hips toward the ceiling; tuck the knees in instead if the hamstrings stop you short.
- TRX Mountain Climber3 sets × 30 secRest 1:00
Drive the knees in one at a time at a pace you can hold, keeping the shoulders over the hands and the hips level.
