Complete TRX Muscle Building Guide (Beginner to Advanced)

Do you believe you can only build muscle in a gym with weights?

I did for years.

Until I switched from being a gym trainer to using a TRX at home and built more lean muscle in 3 years than I did in a decade at the gym

And then helped over 8,000 busy adults do the same.

So in this post, I’m going to show you my complete suspension training methods:

1. The weekly routines (with examples from my Programs)
2. The exercise structure, so you understand the ‘why’
3. How to create your own muscle-building training plan, whether you’re new TRX or have used it for years.

But to start, let me show you why most people fail to build muscle with a TRX…

And the exact shift that changed everything for my clients and me….

Don’t have time to read the post in full? Then watch the video below to learn how to build muscle with a TRX – complete guide…

https://www.youtube.com/watch?v=HZlzRumG32E

Why People Fail to Build Muscle with a TRX

Let me guess, you bought a TRX, used it a few times, didn’t see any results, and now it’s gathering dust?

That was me 12 years ago.

I was a gym PT who bought one thinking:

“This’ll be great for client stretching and jumping around”

It sat in the corner gathering dust while I kept defaulting to barbells and machines.

Then I left the gym world because I hated the ego-driven environment, grabbed the TRX and asked myself…

Could suspension training actually build muscle from home?…

Or was it just expensive cardio equipment?

I spent the next decade testing that question obsessively.

And the answer is yes. But…

Only when you use muscle-centric technique and strategic programming instead of random circuit-style workouts.

That shift transformed my physique.

And has now worked for 8,000+ busy adults who don’t have time for crowded gyms.

So let me show you exactly how to train with your suspension trainer from beginner to advanced…

So you can finally unlock the muscle-building results it can actually deliver .

Starting with beginner training…

1. Beginner TRX Workouts to Build Lean Muscle

This beginner-level training is for you if:

• You’re new to using a suspension trainer
• You have a low to average fitness level
• You have low to average muscle mass.

But I’d recommend everyone read this regardless, because it sets the foundation for the intermediate level.

There are two training structures I’m going to show you for two different fitness goals…

Goal 1: Muscle and strength

Goal 2: Lean and sculpted

Goal 1: Muscle and Strength

First, here’s how to train to maximise your Muscle and strength gains using a suspension trainer…

1. TRX Workout Structure

• Use an upper-body / lower-body workout split
• That means one workout you train upper body and the next workout you train lower body
• This lets you maximise volume on each area. Volume is the number of sets and reps you do on each muscle group.
• The more volume you do, the more the muscle gets worked and the more muscle growth stimulation occurs.

2. TRX Exercises

• Stick to basic exercises and master them.
• Don’t chase complexity yet.
• For upper body workouts exercises like: chest press, back row, and bicep curls
• For lower body workouts, exercises like Squats, lunges, and pistol squats

3. TRX Workout Days, Reps and Sets

• Try to train 4 times per week
• x2 upper body x2 lower workouts
• Aim for 1 to 2 sets and 8 to 10 reps for all exercises

4. Example TRX Workout Plan

As an example, here are a couple of workouts from my Suspension Trainer Total Body Transformation Program for beginners…

Suspension Training Upper Body Workout:

1. Back row: 2 sets, 6 – 10 reps
2. Chest flys: 2 sets, 6 – 10 reps
3. Tricep extensions (Hammer grip): 2 sets, 8 reps
4. Bicep hammer curls: 2 sets, 8 reps
5. Ab crunches: 2 sets, 8 – 10 reps
6. Isometric front upper body squeeze: 7 seconds
7. Isometric back upper body squeeze: 7 seconds

Suspension Training Lower Body Workout

1. Jump squats: 2 sets, 8 – 10 reps
2. Hip thrusts: 2 sets, 6 reps
3. Reverse lunges: 2 sets, 6 reps
4. Normal squats: 25 reps
5. Isometric front leg squeeze: 7 seconds
6. Isometric back leg squeeze: 7 seconds

After following this training structure, Tony said to me:

“Everything feels more resilient and reliable… defined and toned”

Goal 2: Lean and Sculpted

Now here’s how to train if your goal is to get lean and sculpted…

1. TRX Workout Structure

• Do full-body workouts so you hit every major muscle group each session. Why?…
• Because it increases cardiovascular demand: more muscles are working so more blood flow is needed.
• Use high rep ranges to develop muscle tone while burning fat.

2. TRX Exercises

• Again, stick to basic exercises and master them.
• Don’t chase complexity.
• Exercises like: chest press, Squats, back row, lunges, and bicep curls

3. TRX Workout Days, Reps and Sets

• Train 4 times per week.
• With full-body workouts
• Aim for 1 to 2 sets
• 6 to 15 reps for all exercises, aiming towards the higher end as yu progress

4. Example TRX Workout Plan

As an example, here’s a workout from my Suspension Trainer Total Body Enhance Program for beginners…

Suspension Training Full Body Workout:

• Core plank: 2 sets, 25 seconds
• Chest press: 2 sets, 6 – 10 reps
• Chest flys: 2 sets, 6 – 10 reps
• Tricep extensions: 2 sets, 8 reps
• T shape: 2 sets, 6 – 8 reps
• Bicep curls: 2 sets, 8 reps
• Wide squats: 1 set, 8 – 12 reps
• Isometric push squeeze: 8 seconds
• Isometric pull squeeze: 8 seconds

After doing this training structure, Will posted:

“Lost 14 Lbs & or more importantly LEARNED A LOT!”

Now once your body adapts to beginner training, you hit a plateau, no more gains…

That’s when you need to shift to intermediate – where volume and intensity unlock the next level..

Let me show you…

2. Intermediate TRX Workouts to Build Lean Muscle

This intermediate-level training is for you if:

• You’ve been using a suspension trainer consistently for 1-2 years
• You have an average fitness level
• You have OK muscle mass.
• You’re ready to take it up a notch

Again there are two training structures I’m going to show you, depending on your goal…

Goal 1: Muscle and strength

Goal 2: Lean and sculpted

Goal 1: Muscle and Strength

First, here’s how to train to maximise your muscle and strength gains using a suspension trainer…

1. TRX Workout Structure

• Do antagonistic muscle-pairing workouts
• That means training opposite muscle groups in the same session, like chest and back together. Why?…
• Because it allows for greater volume on the muscles and takes advantage of increased blood flow to the same area, in other words, chasing the pump.
• Add dropsets and giantsets. Which are back-to-back sets of 2 or more exercises with no rest between them…
• They are muscle-building techniques that increase time under tension….
• Which is the key driver of muscle growth!

2. TRX Exercises

• Continue with basic exercises
• Add in accessory exercises…
• These are moves that focus on smaller muscle isolation, like close press for triceps

3. TRX Workout Days, Reps and Sets

• Train 3 – 6 times per week with:
• Chest and back workout
• Legs workout (quads, hams, glutes, calves)
• Shoulders, biceps and triceps workout
• Aim for 3 sets
• 8 to 10 reps for all exercises

4. Example TRX Workout Plan

As an example, here are a couple of workouts from my Suspension Trainer Muscle Builder Program for Intermediate level…

Suspension Training Arms and Shoulders Workout:

Giant Set 1 – Shoulders:

1. T shape: 2 sets, 6 reps
2. Front raises: 2 sets, 6 – 8 reps
3. Pike press: 2 sets, 30 seconds

Giant Set 2 – Biceps:

1. Reverse curls: 2 sets, 6 – 10 reps
2. Normal curls: 2 sets, 6 – 10 reps
3. Hammer curls: 2 sets, 4 – 8 reps

Superset – Triceps:

1. Close press: 2 sets, 5 – 8 reps
2. Dips: 2 sets, 5 – 8 reps

Core:

1. Crushes: 2 sets, 8 – 12 reps.

Suspension Training Legs and Core Workout:

Giant Set 1 – Quads:

1. Pistol squat: 2 sets, 4 – 6 reps
2. Reverse lunges: 2 sets, 8 – 12 reps
3. Jump squats: 2 sets, 10 – 15 reps

Superset:

1. Calf raises: 3 sets, 10 – 15 reps
2. Ab crunches: 3 sets, 8 to 10 reps

Giant Set 2 – Hamstrings:

1. Hamstring curls: 2 sets, 6 reps
2. Hip thrusts: 2 sets, 10 reps
3. Jump squat: 2 sets, 10 – 15 reps

After doing this training structure, here’s what a journalist wrote in Outside magazine:

“Shoulders of my shirts and jackets are noticeably tighter… toned legs… visible abs! I am a happy customer”

Goal 2: Lean and Sculpted

Now here’s how to train to if your goal is to get lean and sculpted at an intermediate level using a suspension trainer…

1. TRX Workout Structure

• Do full-body workouts, but with increased intensity
• Add in single sets of very high reps, like 40 reps using pause-rest techniques. Where you stop for a quick break and then carry on to the rep number…
• This torches fat while building muscle tone.
• Add in dropsets for increased time under tension, which creates muscle growth stimulation

2. TRX Exercises

• Prioritise exercises that have a big range of motion:
• Pistol squats, supermans, and chest flys

3. TRX Workout Days, Reps and Sets

• Train 4 times per week, each workout full body
• Aim for 3 sets
• Aim for 8 – 15 reps for all exercises, leaning to the higher end as you progress more
• With the one or two high rep challengers of 40 – 60 reps

4. Example TRX Workout Plan

As an example, here’s a workout from my Suspension Trainer Beach Body Program for Intermediate level…

Suspension Training Full Body Workout:

1. Overhead squat: 2 sets, 20 reps
2. Front raises: 3 sets, 4 – 8 reps
3. High row: 2 sets, 8 – 12 reps
4. Y shape: 2 sets, 6 – 8 reps
5. Bicep curls: 1 set, 40 reps (rest pause)
6. Chest flys: 3 sets, 6 – 10 reps

After doing this training structure, James said:

“3 weeks in and already seeing results in legs, lats, and arms!”

Next, once you’re strong and conditioned, your body is ready for maximum stimulus…

So you graduate to the advanced level

This is where everything you think you know about training gets flipped.

3. Advanced TRX Workouts to Build Lean Muscle

This level is for you if:

• You’ve been using a suspension trainer for 3 or more years
• You have a high fitness level
• You have good lean muscle mass.
• You’re ready to train like an athlete

Again, there are two training structures I’m going to show you depending on your goal…

Goal 1: Muscle and strength

Goal 2: Lean and sculpted

Goal 1: Muscle and Strength

First, here’s how to train to maximise your Muscle and strength gains at an advanced level

1. TRX Workout Structure

• Do full body workouts but training to complete failure in each workout.
• This means taking each muscle group to failure across its three strength ranges:
• Positive – where you curl up
• Negative – curling down
• Isometric – powerful squeeze and hold
• To do this you need to incorporate partial reps, isometric holds, and rest-pause sets…
• So you can wring every ounce of effort from every muscle fiber.
• And you only train again when you’re fully recovered – usually 2 to 3 days later.
• At this level, it’s about quality, not quantity.
• You’ve done the groundwork. Now every rep matters.

2. TRX Exercises

• You’re focusing on big muscle group exercises like pistol squats and chest flys
• With occasional accessory exercises like facepulls for muscular balance.

3. TRX Workout Days, Reps and Sets

• 3 – 4 workouts per week (but only train when fully recovered)
• Go for 2 sets
• 6 to 10 reps for each exercise

4. Example TRX Workout Plan

As an example, here’s a workout from my Suspension Trainer Advanced-level Full Body Athlete Program for advanced level…

Suspension Training Full Body Workout:

1. Calves: 25 reps on each side
2. Low row: 2 sets, 10 reps
3. Facepulss: 2 sets, 10 reps
4. Chest flys: 2 sets, 7 reps
5. Hamstring squats: 2 sets, 6 reps
6. Quad squats: 2 sets, 7 reps
7. Reverse curls: 2 sets, 7 reps
8. Tricep dips: 2 sets, 6 reps

After doing this training structure,Guido posted his results and said:

“Amazing results with a TRX and your muscle-centric technique”

Goal 2: Lean and Sculpted

Now here’s how to train if your goal is to get lean and sculpted at an advanced level

1. TRX Workout Structure

• Do a push-legs-pull workout split to achieve high volume on targeted body areas.
• Push workouts are any exercises where you use a pushing motion
• Pull workouts are any exercises where you use a pulling motion
• Use giantsets and dropsets for all exercises, in every workout.
• You’re chasing the pump, the burn, and maximal time under tension.

2. TRX Exercises

• Use lots of accessory exercises
• Mainly to hit every angle of your body for sculpting.

3. TRX Workout Days, Reps and Sets

• 6 workouts per week
• X2 push workouts
• X2 leg workouts
• X2 pull workouts
• Go for 3 sets of 10 to 15 reps for each exercise

4. Example TRX Workout Plan

As an example, here are a couple of workouts from my Suspension Trainer Ultimate Physique Sculptor Program Advanced Level…

Suspension Training Pull Day Workout

Shoulders:

1. T-shape (lateral grip): 2 sets, 15 reps
2. DROPSET: T-shape (lateral grip): 2 sets, 6 – 10 reps

Giantset 1 – Biceps:

1. Reverse curls: 3 sets, 10 reps
2. Normal curls: 3 sets, 10 reps
3. DROPSET: Normal curls: 3 sets, 6 – 10 reps

Giant Set 2 – Back:

1. High row: 3 sets, 7 reps
2. Low row: 3 sets, 7 reps
3. DROPSET: High row: 3 sets, 5 – 8 reps

Biceps:

1. Drag curls: 2 sets, 9 reps

After doing this training structure, Max said:

“Seen the most change and definition in my upper body ever!”

But there are 4 rules that make or break everything I just showed you…

And most people completely miss them…

The 4 Golden Rules to Build Lean Muscle with Suspension Training

Rule 1 – Tempo

Slow reps build control, activate more muscle fibers, and prevent injury.

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Rule 2 – Muscle-Centric Technique.

You’re not just mindlessly moving the straps.

You’re intentionally isolating and loading the target muscle, controlling the tension from start to finish.

Most people rush through reps, chasing numbers.

That’s movement-centric technique – good for a sweat but useless for building muscle.

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Rule 3 – Mind-Muscle Connection.

Close your eyes and visualise each muscle stretching and squeezing.

Not only will your muscle activation increase for better result,s but your workouts will turn into a form of moving meditation.

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Rule 4 – Progressive Overload

Every week, increase your reps, sets, or intensity.

That’s how you force adaptation, and it’s how you build real muscle and strength.

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And here’s my biggest warning, and I see this a lot…

Don’t dive straight into advanced training, assuming you’ll get a body transformation faster…

You’ll actually hinder your results.

Let go of ego, your body progresses incredibly with consistent small steps that compound over time.

Look, you’ve just learned my complete suspension training system that took me years to develop and has transformed thousands.

But here’s the reality…

Information without implementation is just entertainment.

So if you’re serious about transforming your body using that TRX that’s been gathering dust?…

Then I’d love to help you!

So take my 30-second body transformation quiz here – and it’ll tell you exactly which program matches your experience level and fitness goal.

Here’s to your Fitness Freedom!

Coach Adam aka TRX Traveller

P.S

Here’s what people are saying about the Programs…

Take my 30-second body transformation quiz here

It’ll tell you exactly which program matches your experience level and fitness goal.