4 Week TRX Suspension Trainer Exercise Routine for Muscle Gains


The BENEFITS of using a TRX

Video taken from the channel: TRX Traveller


TRX Muscle Builder Workout and Exercise Program

Video taken from the channel: TRX Traveller


Can you build muscle with the TRX Suspension trainer? Talks with Coach Sim

Video taken from the channel: FDMX Fitness


The Ultimate TRX Suspension Training Workout (FULL BODY!)

Video taken from the channel: Mind Pump TV


TRX 25 min (Upper Body) workout | Build Muscle with the TRX Suspension trainer

Video taken from the channel: FDMX Fitness


Can you build muscle with a TRX?

Video taken from the channel: TRX Traveller



Video taken from the channel: Fit Gent

4 Week TRX Suspension Trainer Workout Routine for Muscle Gains — Tiger Fitness Learn how to build muscle using a TRX suspension trainer. This feature presented by 360Cut provides a complete muscle building workout routine. Learn how to build muscle using a TRX suspension trainer. Suspension Starter Workout You can start with this full-body circuit routine, designed by Chris Frankel, the head of Human Performance at TRX. Do 4 to 8 rounds of the 8 moves below for 8 reps each. “You.

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. A good structured workout routine is hard to find.

It’s even harder to find one that uses suspension straps like the TRX. Look no further. You are going to find: 4 week workout schedule, split into 4 days a week.

This workout will help you burn fat & build muscle. I have personally counted over 75 different exercises you can do with the TRX and I am learning new ones daily. You can see many of these in video format on the Fitness Anywhere website. Do Suspension Training Workouts Build Muscle? Suspension training, or TRX training, is training that causes you to suspend from a rope, challenging your body to keep you stabilized.

And, while these exercises may look easy, they pack a big punch when it comes to building muscle. This style of resistance training. TRX Workout routine – 30 minute TRX Total Body Workout Plan Even top athletes perceive the TRX workouts very positively and with respect. They realized very quickly that thanks to TRX they develop endurance strength by means of functional moves and dynamic positions, not just standing, sitting or lying as with the traditional isolated exercises.

Hardcore TRX and Kettlebell Workout by Josh Schlottman. Using two of my most favorite pieces of fitness equipment of all time, I had the crazy idea to create the ultimate hardcore workout using the TRX and kettlebells. Both the TRX Suspension Trainer and the kettlebell are HUGE staples in just about all of my own personal workouts.

Perform this 4-day workout split for 12 weeks to allow your body time to fully benefit from the program. Properly fuel yourself with at least one gram of protein per pound of body weight. Do your best to get. Week 4: Four-day split: Full body; Week 1: Whole in One. You’ll begin the program with a full-body training split, meaning you’ll train all major bodyparts in each workout (as opposed to “splitting up” your training).

Train three days this first week.

List of related literature:

If intermediate weight trainers use upperand lower-body split programs or other types of split or body-part programs, training frequency for individual muscle groups should be 1 or 2 days per week, but this will result in a total-training frequency of 3 or 4 days per week.

“Optimizing Strength Training: Designing Nonlinear Periodization Workouts” by William J. Kraemer, Steven J. Fleck
from Optimizing Strength Training: Designing Nonlinear Periodization Workouts
by William J. Kraemer, Steven J. Fleck
Human Kinetics, 2007

A similar frequency is recommended for intermediate participants, but those using a split routine should train three to four days per week so that each muscle group is trained one to two days per week.

“Physical Activity Instruction of Older Adults” by C. Jessie Jones, Debra J. Rose
from Physical Activity Instruction of Older Adults
by C. Jessie Jones, Debra J. Rose
Human Kinetics, 2005

When designing a split routine, you need to follow two basic rules: Hit each muscle group at least twice a week, and don’t work the same muscle group on consecutive days.

“Weight Training For Dummies” by Liz Neporent, Suzanne Schlosberg, Shirley J. Archer
from Weight Training For Dummies
by Liz Neporent, Suzanne Schlosberg, Shirley J. Archer
Wiley, 2011

For instance, you can train your entire body several times per week (“full-body split”), your upper and lower body on different days (“upper/lower split”), or different major muscle groups on different days (“body-part split”).

“Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body” by Michael Matthews
from Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body
by Michael Matthews
Waterbury Publishers, Incorporated, 2019

This routine too can be done by working out all the body parts in a single day (3 days a week), or using the push-andpull method of training (4 days a week), or doing a single body part a day (5–6 days a week).

“The Lazy Girl's Guide to Being Fit” by Namrata Purohit
from The Lazy Girl’s Guide to Being Fit
by Namrata Purohit
Random House Publishers India Pvt. Limited, 2015

Intermediate: 3 (whole body) or 4 (split routine) days per week c.

“Sports Medicine: Study Guide and Review for Boards” by Jonathan T. Finnoff, DO, Mark A. Harrast, MD
from Sports Medicine: Study Guide and Review for Boards
by Jonathan T. Finnoff, DO, Mark A. Harrast, MD
Springer Publishing Company, 2011

Microcycle 3 increases frequency to 4 days per week employing an upper-body/lower-body split routine.

“Science and Development of Muscle Hypertrophy” by Brad Schoenfeld
from Science and Development of Muscle Hypertrophy
by Brad Schoenfeld
Human Kinetics, 2020

Trying to do all of this work in one workout would be a killer, especially since some of the same muscles are involved in training different body parts, and if these muscles get too tired and don’t have

“The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis” by Arnold Schwarzenegger, Bill Dobbins
from The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis
by Arnold Schwarzenegger, Bill Dobbins
Simon & Schuster, 2012

To achieve this look, training transitioned from three weekly full-body workouts to five to six days a week training a single body part daily with high training volumes.

“Bodybuilding: The Complete Contest Preparation Handbook” by Peter J. Fitschen, Cliff Wilson
from Bodybuilding: The Complete Contest Preparation Handbook
by Peter J. Fitschen, Cliff Wilson
Human Kinetics, Incorporated, 2019

Alternately, the workout could be split over three days: on Day 1 work legs and shoulders, Day 2 biceps and back, Day 3 chest and triceps.

“Strength Training for Triathletes: The Complete Program to Build Triathlon Power, Speed, and Muscular Endurance” by Patrick Hagerman, EdD
from Strength Training for Triathletes: The Complete Program to Build Triathlon Power, Speed, and Muscular Endurance
by Patrick Hagerman, EdD
VeloPress, 2014

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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  • Nice video!!! I am 48y/o male and have been working out with trx, resistance band and body weight exercises exclusively for few months now. Prior to using trx, I could not even do a single chin up. Now, I can do it a couple of times. My goal is to improve strength and muscles tone.

  • I always like to see an overhead anchor rather than using the door I find you get more range of motion and greater variety of exercises

  • Great video Adam, i have seen a lot of your videos really helps me not just do the movements but also the muscle mind connection you spoke about it makes alot of difference trying to utilize this.
    With the lockdown many people found different ways to workout and i think its your time to booom! All the best.

  • I use TRX exercises as part of my workouts more often than I used to. I love them, but I do have a question:

    Due to not being able to get into the gym at thr moment, I am missing the rowing machine. Are there any TRX exercises that may help imitate this?

  • cool workout. need more explanations about the movement in every drill. people will get injured if they will do it the way you explained

  • Thanks for this inspiring video, just starting during the lockdown here in Germany, with the TRX, just seen them in the gym, as strange straps… I absolutly underestimated them!! Now i am in love! Great Resultat! And i like the silence ��

  • Been doing TRX for 4 years now. I am completely burned out on the app. Thought I’d give this a shot. Loved it every second. Going to do it till it’s easy. Then do his next video. Awesome workout, Thanks for your help.

  • P3 is different than what I am used to, I usually work with weights. But I think I will get it done, I miss my weights but I hope the P3 works out.

  • This was great, I wish for every move you stated the strap length. A few you did and a few I had to pause to look up. Overall awesome workout. Thank you.

  • Hi Adam, You are completely right about this. TRX ( or other suspension straps) will build muscle like any other resistance method. They work for me as well as my training partner. Thanks for a very informative video. By the way, where are you located?

  • Just did this workout while on vacation and all I have is the trx..got an amazing workout today and I love it..keep it up and people give it a try and keep form tight and you will feel the burn and build muscle…

  • Just got my TRX and love your work out… Especially that you have the video showing you doing every single one of them with tips on the side. I also really like the timer. Overall a great upper body workout and don’t have to worry about dirty floors on the go LOL. Thanks!

  • Hi Coach Sim, great videos man. I am on a full time traveling and was looking for a way to do bodybuilding along the journey. I fall in love with the Trx since came out but never could achieve results on Trx programs. What you are saying it makes complete sense and last night I did give it a go for the biceps triceps workout. Man I was down couldn’t hardly get up from the floor after the closed hand push ups, and I was so happy. I never felt anything like this before. You are rock man and your videos so well done and your speech are so motivating. Thanks man. Buy the way I am getting into the Amen Ra regimen what consist cyclic fasting, caloric restriction and on top of this my goal is to build muscle on a raw food diet. Many thanks����

  • Waiting for my suspension kit to arrive, then I am trying this workout. This will be my first time doing this. Is this recommended for Skinny Fat people?

  • I love how the added arm extensions variation at the end of the push and pull movements, really get your muscles strength from the very inside of them. Thank you for another killer, short and effective workout.
    Greetings from Colombia.

  • As a mixed martial artist and personal trainer my goals are to build muscle but at the same time keep my athleticism and functionality in my movement.
    So with my strength/hypertrophy programming I mainly use Dumbbells, Barbells but I also use AT LEAST 2 or 3 movements with the TRX each individual day and the TRX has really helped me improve my core and stabilizer muscles which has helped me improve my big lifts such Squats, deadlifts and bench press and at the same time it’s helped me keep my speed and explosiveness as well as my cardio.

  • Just started on TRX and this video was dope as hell. Thanks for all the tips man, I will be revisiting this and other vids of yours often.

  • Okay, awesome workout, but anxiety inducing, one arm palm up, other straight, alternating grips, lengthen straps, bring them up…

  • Great video mate thanks for the inspiration. Out of curiosity which TRX do you use whilst you’re travelling? Or which would you now buy if you were to get a newer one? I travel a lot with work and want to use a TRX to workout on the move. I want to just throw it in the backpack. I heard the foam on the TRX Home wears away really quickly. But the TRX Pro although the handle is running the whole thing is quite heavy. They have the new Tactical which seems to be made for soldiers on the move but apparently, the lack of staps on the handle means the foot is not stable (too much gap) for leg exercises. As a pro user would be really helpful to know what your opinion is? By the way, I’m a beginner to TRX only used them with a PT.

  • I have a suspension trainer in my office and have been looking for a quick workout that I could do at lunch to give myself some energy for the afternoon and I think that this fits the bill.

  • Is training 1 muscle group per week is as effective as hitting 2 times per week. I train only my lagging body parts two times a week. Rest all I do train each muscle group once a week. I’m still in my 17s and started weight training about 6 months ago.Mainly I do compound excercise. What do you recommend? I’m confused what to do
    Edit: Any suggestions would be really helpful as I’m still a beginner

  • Hey! Thank you for this useful video. By the way, I notice many people keep on talking about Custokebon Secrets (just google search it), but I’m not sure if it’s good. Have you thought about Custokebon Secrets? I have heard some awesome things about it and my friend lost crazy amounts of weight with it, but she refuses to tell me:(

  • Loved it.. The combination of the exercises, the instructions and the timer made it a great product overall. Keep up the awesome work!

  • Question? I have been training with the trx for about a month now lost about 6 pounds. But I feel like I’m losing some of my muscle mass. And coach I’ve been just given it my all on the trx 5 days a week. Any thoughts?

  • Hi! I just got a trx and i am determined to gain some nice muscles, i will do my best to kill all mí workouts, ty for this video, it is a good starting point.:D

  • Cool video dude, I prefer TRX to that compound lift routine most guys are doing. I’m sure the weightlifting works for 90% of guys and that’s why most guys seem to be buff these days. Never worked for me for years. Started doing TRX recently and finally feel like my core and back are getting strong.

    Regular weightlifting does not work for everyone! Glad we have TRX. We need more awareness of the limitations of applying one size fits all workouts for everyone.

  • I am from India..my job duration is 10 hours a day..i replaced my gym training with TRX due to Fatigue and stressed body on duty. It’s been 2 years m using trx tactical suspension training mixing with 35% heavy compound gym lifting..All I can say is I never felt so lite,fast and strong before now I do..I give 70% credit to TRX..There is no use of Symmetry or Aesthetic if you cant use that body in your General life comfortably..

  • Just found your channel after ordering some TRX straps. Great to see a ���� youtuber. Do you have a place to start?

    Ion always unsure how much to train and for how long ��

  • Finally, a video with more substance (than political correctness) that should really help my muscles get big. I like how you tell it as it is.

  • Hi guys, I created this video to accompany my TRX Fitness Freedom programs: https://trxtraveller.com/trx-programs/ I hope you found it useful, thanks for watching!

  • Hey Sim I was wondering how you would get the best protein intake doing a intermittent fasting only eating between 12-8pm? That’s when I’m eating and I’m trying to lose weight but not lose muscle mass while doing these TRX exercises. I’m trying to keep the carbs at bay so I can follow your advice to achieving better results. Btw I’m 6 foot 3 inches tall and 240lbs. My goal is to be 225lbs of bigger muscle and all more ripped

  • You mentioned prisoners getting buff with no gym or weights. What about consuming calories in jail? Don’t they get a rather limited amount of food there?

  • Can’t get enough of your workouts. You have the best program on you tube by far. Can you do a 60 min shoulders, chest, arms, and back workouts please. Love it your changing my life. Thanks you..

  • I’m just starting to use a trx. I’ve been weightlifting for 23 years. I have to say I’m impressed. But should I give up weights all together?

  • Another great one. I’ve been doing TRX for year, but just discovered your YouTube channel this month. You’ve really revitalized my workouts. Keep it up!

  • Hi coach Sim, I just discovered your videos and they’re great! You have given me a lot of new idea’s and techniques to try. Thanks for the help. Joel

  • Hi! I’d like to know what is the way to go to the next level? Is it faster reps in 45sec? 3 circuits instead of 2? More weight (increase the inclinaison)? Or 1min per exercice instead of 45sec? Thx for your answer!

  • Hi guys, I created this video to accompany my TRX Fitness Freedom programs: https://trxtraveller.com/trx-programs/ I hope you found it useful, thanks for watching!

  • Fantastic video sir! No ego, clear advice that is obviously informed through experience. I would add that due to functional movement you do not over train or develop a muscle disproportionately to other groups. I have been using TRX for over 5 years, with the combination of swimming, it is a supreme fitness training system!

  • I liked the workout. It was great that it was focused on upper body as it says. I would have liked to see during the rest between exercises to see common mistakes and tips to improve form before starting the repetitions. I had to figure it out during the reps. Otherwise loved the training. I will be back for more.

  • i really never gained much mass from weights but with the calisthenics and the trx i felt more of the pump and mass put on. i see it as you do really need to live super heavy for show or you constantly lifting actual heavy objects in daily life with work. i lean more on body mobility and defined tone.. so yes for show to feel good but able to function everyday. we don’t lift 500lbs everyday naturally

  • I almost never post a comment on YouTube video, but for this one, I had to. It was a brilliant review. Super informative, very relatable and extremely helpful! You’ve sold me on TRX!!!

  • Beautiful brother. Thank you! Started trx a week ago. I’m so happy I did. More surperior than weights to achieve my personal goals. All the same things you mentioned.