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SUSPENDED

MASS
A Full-Body, Strength-Training
Program

Use this workout program to build muscle and develop total-body


strength with the TRX Suspension Trainer. Perform each of these
TRX workouts once a week on nonconsecutive days plus two
cardio sessions for a complete program. Complete each block
of exercises as a circuit, resting only to adjust your Suspension
Trainer (approximately 15 seconds). When you finish a round, rest
three to four minutes before starting again.

DAY ONE PULL


BLOCK ONE

BLOCK TWO

BLOCK THREE

EXERCISE REP

EXERCISE REP

EXERCISE REP

TRX Overhead Squat

TRX Hamstring Curl/ 8-10


Hip Press

TRX Clutch Curl

8-10

TRX Inverted Row

TRX Side Plank

TRX Single-arm
Biceps Curl

8-10*

TRX Y-Fly

8-10

TRX Single-arm Low Row

Complete three rounds of each block. *Per arm.

8*

3x10-sec. hold

DAY TWO PUSH


BLOCK ONE

BLOCK TWO

BLOCK THREE

EXERCISE REP

EXERCISE REP

EXERCISE REP

TRX Body Saw 8

TRX Triceps Kickback

TRX Lunge

TRX Chest Fly 8-10

TRX Pike

TRX Incline Press 8*

TRX Incline Press

Complete three rounds. *Alternate suspended leg each round.

8
810
8*

8 per leg

TRX Spiderman Pushup

TRX Burpee

DAY THREE FULL BODY


BLOCK ONE

BLOCK TWO

BLOCK THREE

EXERCISE REP

EXERCISE REP

EXERCISE REP

TRX Y-Fly 8-10

TRX Clutch Curl

TRX Single-arm Curl

TRX Overhead Squat

TRX Chest Fly

TRX Side Plank

TRX Lunge

TRX Body Saw

TRX Inverted Row

TRX Spiderman Pushup 8-10

Complete three rounds. *Per arm.

TRX Pike

8-10

8-10

TRX Hamstring
Curl/Hip Press

8-10*

3x10 sec. hold


8
8-10

CONNECT.

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2015 Fitness Anywhere LLC., San Francisco, California. All rights reserved. 755 Sansome Street San Francisco, Ca 94111
No portion of this guide may be reproduced or transmitted in any form by any means, electronic, mechanical, photocopy, recording or otherwise without permission of the publisher. For information on reprints
contact info@trxtraining.com.
Limitation of Liability
The information in this guide is distributed on an as is basis without warranty. While every precaution has been taken in the preparation of this guide, Fitness Anywhere LLC shall not have any liability, express or
implied, to any person or entity with respect to any loss or damage caused or alleged to be caused directly or indirectly by the instructions contained in this guide.
Intellectual Property Rights
TRX and Suspension Training are trademarks and registered trademarks of Fitness Anywhere LLC in the U.S. and other countries. Patent Nos. 7,651,488, 7,806,814, 7,044,896, 7,762,932. Other domestic and
international patents pending.

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