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How To Create Your Own TRX Suspension Training Plan

Coach Adam Fitness Freedom AthletesI hope you enjoy this post. If you want my help to transform your body using a suspension trainer, click here to start.

Author: Coach Adam | Founder of Fitness Freedom Athletes

Following the right workout structure with your suspension training will make or break your fitness goal.

Today, we’ll look at how to create the right workout so you can progress effectively towards building lean muscle and transforming your body.

We’ll structure it based off these #3 metrics, so be honest with yourself:

  1. Experience using a suspension trainer (new, 1-2 years, 3+ years)
  2. Current fitness level (low, average, high)
  3. Lean muscle building understanding (low, average, or good lean muscle mass)

Here we go…

Beginner Level Workouts

This is for you if…

  1. New to using a suspension trainer
  2. Low – average fitness level
  3. Low – average lean muscle mass

Goal: Maximise building muscle and adding size…

  • Go for an upper / lower body workout split. One day training upper and one day training lower body.
  • This allows you to maximise volume on each body area (upper, lower) so you can achieve good muscle breakdown to re-build stronger.
  • Do 8 – 10 reps with 1-2 sets.
  • Train 4 times a week (2 upper and 2 lower).
  • Stick to simple exercises and master them – chest press, back row, bicep curls etc

Checkout the ‘about’ section of the Suspension Trainer Total Body Transformation Program page to learn more about why this works

Goal: Maximise getting lean and sculpted….

  • Go for full body workouts. Train the main areas of your entire body every workout.
  • This will increase your cardiovascular output as there is more demand from every major muscle area. So you burn through more fat.
  • Do high rep ranges 10 – 15+ with 1-2 sets. This means you develop good muscle tone whilst burning through fat.
  • Train 4 times a week.
  • Stick to simple exercises and master them – chest press, back row, bicep curls etc

Checkout the ‘about’ section of the Total Body Enhance Program page to learn more about why this works.

Intermediate Level Workouts

This is for you if…

  1. 1 – 2 years using a suspension trainer
  2. Average fitness level
  3. Average lean muscle mass

Goal: Maximise building muscle and adding size…

  • Go for antagonistic muscle pairings for the workout splits. Which means, training opposite muscle groups: chest and back, biceps and triceps, etc…each workout.
  • Add in dropsets and giantsets to get more tension on the muscle for longer periods of time. Time under tension = muscle growth
  • Do 8 – 10 reps with 3 sets.
  • Train up to 6 times a week.
  • Add in accessory exercises. This means exercises that target smaller muscles. Along with compound exercise, like chest press.

Checkout the ‘about’ section of the Muscle Builder Program page to learn more about why this works.

Goal: Maximise getting lean and sculpted….

  • Go for full body workouts. Train the main areas of your entire body every workout.
  • This will increase your cardiovascular output as there is more demand from every major muscle area. So you burn through more fat.
  • Do high rep ranges 12 – 20 of 3 sets and single sets aiming for 40 reps with short rests when need in order to get there.
  • Train 4 times a week
  • Add in dropsets for increased time under tension.
  • Add in accessory exercises. This means exercises that target smaller muscles. Along with compound exercise, like chest press.

Checkout the ‘about’ section of the Beach Body Program page to learn more about why this works.

Advanced Level Workouts

This is for you if…

  1. 3- 4+ years using a suspension trainer
  2. High fitness level
  3. Good lean muscle mass

Goal: Maximise building muscle and adding size…

  • Do full body workouts. Train the main areas of your entire body every workout.
  • Train to complete failure across your muscle’s 3 strength ranges: positive, negative, isometric (the squeeze).
  • Do partial reps, isometric holds, and rest pause sets to help you achieve taking the muscle to complete failure.
  • Ensure training for quality, not quantity. Include lots of compound exercises like chest press and occasional weak point accessory exercises like facepulls
  • Do 6 – 8 reps with 2 sets.
  • Only train again when recovered (2-3 days later)

Checkout the ‘about’ section of the Full Body Athlete Program page to learn more about why this works.

Goal: Maximise getting lean and sculpted….

  • Do Push / Legs / Pull workout splits so you can achieve high volume on targeted body areas.
  • Use giantsets on most exercises to maximise time under tension for every single muscle.
  • Do high rep ranges of 10 – 15 with those gaintsets. Focus on chasing the ‘pump’ and burn to maximise fat burning and muscle toning.
  • Incorporate a variety of exercises including lots of accessory and compound movements.
  • Train up to 6 times a week.

Checkout the ‘about’ section of the Physique Sculptor Program page to learn more about why this works.

For every workout…

Ensure to increase reps and sets for all workouts week to week for progressive overload.

You’ll notice at an advanced level we switch things around.

That’s because enough quantity has been done throughout the years to achieve quality of workout.

Don’t dive straight into advanced training assuming you’ll get there quicker…

You’ll actually hinder your results.

Let go of ego and take small steps towards your goal.

The body progresses very well with incremental improvements.

Always Taking Small Steps,
Coach Adam

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About The Author

About The Author

Coach Adam, Body Transformation Coach

Founder of Fitness Freedom Athletes

Hello, my friend… It’s my mission to help you build lean muscle and transform your body using just a suspension trainer and simple nutrition optimisation…

I call it Fitness Freedom!

I spent 8+ years as a personal trainer hating the ego-driven gym culture. Every day I saw clients like you struggle to make sessions, feel intimidated by the environment, and regard the gym as a chore NOT enjoyment. Because of this, their results were limited. But they believed there was no other way.

So in 2016, I setup Fitness Freedom Athletes. To date, Fitness Freedom Athletes has helped over 8000+ transform their bodies (and lives!).

Start here to transform yours too!

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Coach Adam aka TRX Traveller with fitness freedom athletes

About Coach Adam

Hello, my friend... It's my mission to help you build lean muscle and transform your body from home-with a suspension trainer, resistance band, and simple nutrition optimisation...

I call it Fitness Freedom!

I spent 8+ years as a personal trainer hating the ego-driven gym culture. Every day I saw clients like you struggle to make sessions, feel intimidated by the environment, and regard the gym as a chore NOT enjoyment. Because of this, their results were limited. But they believed there was no other way.

So in 2016, I setup Fitness Freedom Athletes. To date, Fitness Freedom Athletes have helped over 8000+ transform their bodies (and lives!).

Start here to transform yours too!

The 7 skills to TRX better handbook

Get Your FREE Copy Of The '7 Skills To Build Lean Muscle With A Suspension Trainer Handbook!'

Downloaded 70,000+ times! Just tell me where to send it...

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FAQs

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I'm new to Suspension Training, where shall I start?

First up, welcome! Out of all the millions of websites out there thank you for visiting this one. Secondly, your interest and motivation will change your life. It did for me and thousands of fitness freedom athletes in our community of all ages. If you have a suspension trainer (like a TRX)...

The best place to start would be with the Beginner Suspension Trainer Total Body Transformation Program. It’s the most popular Program and will teach you the effective muscle-centric technique to transform your body and begin your life-changing journey.

If you’re seeking a resistance band Program, get stuck into the Band Muscle Pump Program which is for beginners/intermediates to learn the band muscle-centric technique and transform their body with just one resistance band.

What makes this different from other suspension training Programs?

Maybe you’ve tried suspension training before and it didn’t work, so you wonder how is this different?

Here’s the truth: You didn’t fail. The technique failed you.

Richard is 50 years old. He’d tried everything for his knee mobility problems. When he started my program, he told me: “I was skeptical because I’d tried suspension trainers before with no results.”

But here’s what changed everything… Richard learned Muscle-Centric Technique instead of the mindless “movement-centric” stuff he’d been doing from YouTube videos.

The difference – Instead of multiple muscles sharing the load (which creates zero growth stimulus), he learned to isolate individual muscles.

The result? In his own words: “I have dropped 12 lbs and gained 90% of my mobility back. The strength I have gained has helped significantly.”

Yes, you may have tried suspension training before. But you’ve never tried my suspension training technique. The one that actually builds lean muscle and transforms bodies.

  • What you tried before: Movement-centric technique (multiple muscles sharing load)
  •  What these Programs teach: Muscle-centric technique (isolated muscle overload)
  • Why it matters: Only isolated muscles get the stimulus needed for real growth

The reframe: Your previous “failure” actually proves you need the RIGHT technique, not the RIGHT equipment.

Do you have any training courses or Workout Programs?

Yes absolutely, I have The Fitness Freedom Suspension Trainer & Resistance Band Programs for all levels and fitness goals. They will teach you the effective 'Muscle-Centric Technique' that will transform your body! And cover everything from nutrition to mindset and performance execution.

PLUS, once you become a Fitness Freedom Athlete, you'll get access to a tun of member only resources and bonuses within the Fitness Freedom Athletes platform.

I got you covered for every challenge and every goal.

What if I'm too out of shape?

Plot twist: Being out of shape is your biggest advantage.

Joe said it perfectly: “Outstanding program. It is perfectly paced for true beginners who are looking for a way to start getting fit with a program that pushes you, but doesn’t ask too much too soon.”

The Programs have two phases specifically designed for this:

Phase 1 (4 weeks): Technique mastery and building your foundation Phase 2 (4 weeks): Transformation and strength building

Matt started overweight and out of shape. Result? “Lost 40+Lbs, getting lean, and showing great definition!”

Ben, another beginner, said: “I’ve been delighted with the Program…. thoughtful and well-rounded!”

  • Beginner advantage #1: No bad habits to unlearn
  • Beginner advantage #2: Fastest initial gains
  • Beginner advantage #3: Most dramatic visible changes

The reframe: Starting “out of shape” means you’ll see the most dramatic transformation.

There are so many 'scammers' online, how can I trust you?

I guess at first, you shouldn’t. Trust is built and earned over time. Check out my reviews and success stories so you can get a better understanding of what I am about and who I help.

Or stalk me on social so you can see that this is my passion and mission in life:

Insta

YouTube

Facebook

Reddit

Where are you based?

I am mainly based in London, UK. But I love travelling, specifically backpacking our beautiful world and experiencing other cultures... So most likely I may be based on the side of a mountain or little beach hut. Perhaps I’ll even meet you in person at some point… That would be just awesome!

Adam Atkinson TRX Traveller Fitness Freedom AthletesAdam Atkinson TRX Traveller Fitness Freedom Athletes

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