BGN – INT: Resistance Band Muscle Pump Program
Do you want to exercise your entire body in a 1m squared space anywhere?
This program is designed for a total body fitness advancement using an easy level black CrossFit resistance band (this one here), anywhere. It has been specifically crafted to increase your functional fitness strength, burn fat and challenge your muscles to develop an all-round lean, aesthetically shaped physique. It has been developed to be completed within small spaces such as hotel rooms, living rooms, balconies, bedrooms etc. Ideal for holidays and weekend excursions.
This product is a 64 page downloadable PDF document. Once purchased, a download link will be emailed to you and the product will be available in ‘my account’.
The primary goal of this program is to challenge and advance your entire body with regards to fat burning, muscle and strength developing and physique toning. It incorporates super sets and giant sets with varied exercises challenging the muscles along their strength curves for total development. The program delivers a tailored progressive overload structure to achieve maximum effectiveness utilising 2 workout plans of 4 weeks each.
The 4 week sculpting phase focuses on perfect exercise execution and muscle contraction through full ranges of movement. It uses lower reps and higher sets with a small amount of high volume sets.
The 4 week intensity phase focuses on really challenging and advancing your entire overall fitness capability with high intensity and large volumes consisting of higher reps and lower sets. In this phase you will feel ‘the burn’ and ‘the pump’ greatly!
- 64 PAGE DETAILED PROGRAM (PDF)
- BEG/INTER/ADV PROGRAM
- 8 WEEK PLAN
- 2 WORKOUT PLANS | 4 DAY SPLIT
- 4 WEEK SCULPTING PHASE
- 4 WEEK INTENSITY PHASE
Look inside the TRX Program and view some of the guided workout videos.
*Every single exercise used is also linked separately within the ‘Video Glossary Section’ of the program
Who this Program is for
Fundamentally if you are seeking a workout program that allows you to exercise, challenge and advance your entire body with just a resistance band, then this program is for you. You will benefit from this program if:
- You are comfortable using a band and have 1 – 2 years general fitness application in other forms
- You are a fitness enthusiast with a few years relatively serious ‘gym training’ under your belt, but have not used a band before
- You are seeking a program designed for small spaces that can be performed absolutely anywhere
- You are looking for a very high intensity total body resistance band plan (workout plan 2)
- You are looking for plan to focus on mastering resistance band exercises and correct muscular contractions (workout plan 1)
Who this Program is not for
Whilst I feel everyone can benefit from resistance band training regardless of experience, I would not want to hinder or offer something to someone that has specific goals and would benefit more, with potentially better results, by adopting a different type of training. This program may not be for you if:
- You are a complete beginner to resistance bands or fitness application in general
- You are seeking a high intensity anaerobic or aerobic cardio program
- You are seeking a low intensity program
- You are seeking to add very large hypertrophic volumes of muscle mass
If you are a complete beginner wanting to achieve your fitness goals without the need of a gym? I would recommend my TRX Total Body Transformation Program, which is developed for that level.
Do not purchase this program if:
- You are under 16 years old
- You are dealing with any hip or lower-back injury
- You are pregnant or looking to become pregnant
- You don’t have software to open a PDF
- You aren’t serious about making progress
This a downloadable PDF product
This purchase is NOT for a physical copy of the program, it is a downloadble PDF. A link will be sent to your email and one will be available in the ‘my account’ section of this website. I recommend downloading the file immediately and then saving the PDF to your desktop or phone. If you’ve purchased a program – awesome! You’re on your way to TRX Fitness Freedom:
- Download the program from the email or your dashboard. Don’t worry if you miss the email, just email me firstname.lastname@example.org and I’ll send you another
- This program is not available in a hard copy but you can always print it out if needed
Intermediate - Advanced
Designed to focus solely on building muscle.
High neurological overload drop set techniques to shock the nervous system and exhaust muscle fibres leading to re-growth. Structured plan teaching specific band exercise execution technique.
I don't want to be bulky. Is this program right for me?
Yes, this program is designed as an all round fitness challenge and advancement. Meaning it will help improve your physique, cardiovascular output and help to burn fat. You will develop muscle mass as you get stronger and adapt to the program but not in a ‘hulk like’ form, more toned and lean.
If you follow my point 1 recommendation in the plan you will develop a well rounded aesthetic physique and will not appear too bulky. If you follow my point 2 recommendation you will maximise muscle and strength gain potential but also some element of fat gain and thus will appear bigger and more bulky. You will fill out a T-shirt better, so to speak, if that is your goal.
Can I build muscles with this program?
Yes, if you follow the program executing the exercises with correct form focusing on contracting the primary muscle you will build muscle. However, there are a number of other factors at play here which will affect this such as your nutrition, genetic potential and general health. The goal of this program is all round fitness advancement, if your primary goal is to build muscle then I would recommend the TRX MUSCLE BUILDER PROGRAM which was developed to add as much muscle mass as possible by using a TRX.
Where can this program be performed?
This program only requires a small space and an easy level CrossFit resistance band (this one here).
I have used this program across several countries performing the exercises in hotels, hostels, beaches, jungles, roof-tops, parks, at home, in a garden, on a balcony and on a building site. I believe the question is not where can it be performed? But where do you want to perform it? The world is your oyster and this program your Fitness Freedom.
Do I need to do a warm up / cool-down before and after each workout?
Yes, this is very important for safety and injury prevention but also to allow you to gain the maximum results from the program by preparing your body. It is essential to warm up the entire body before beginning either the upper or lower day. I have included a warm-up and cool-down recommendation at the beginning of the plan but you may follow your own if you already have one and feel comfortable with it.
I'm struggling with X exercise what should I do?
Reach out to the Facebook TRX Fitness Freedom Support Group so I can recommend an alternative substitute exercise or I will help correct your technique so you are able to perform the movement.
How do I know if I am progressing?
Keep a log book of how exercises feel or print this program out and scribble at the side of the plan what you found difficult or easy each day to reflect back on. Taking body measurements a few times a year can also be helpful (arms, thighs, waist, neck). Weighing yourself each day and then dividing the total by 7 to get your weekly average is a good way to monitor your weight if losing or gaining is your goal. Overall focusing on steady strength progression will be your best proxy for determining transformational progress.
I'm finding the exercises too hard, I can't hit the reps specified. What should I do?
You can decrease the intensity of the exercise by reducing how much tension your muscles are under from the tension of the resistance band. I would first encourage you to play with this to create more of a comfortable tension and thus placing less intensity on your muscles and less overall effort.
If you are still finding the effort to much after experimenting with feet and body position – perform the exercise to as many reps as you can and record the number within the plan boxes (reps 1,2,3,4) to refer back to each week to try and advance.
This program is not intended to be an all-inclusive resistance band training course. I developed this program as a tool and structure for people to achieve their fitness goals without the need of a gym, anywhere.
That being said there is still a lot (64 pages worth to be exact) of exercise resources, key anatomy points when performing movements, a glossary of video demonstration links (in development) and a section explaining the specific programming principles at play (volume, intensity, frequency, etc.) Which I believe many people within the levels of beginner to intermediate would find highly beneficial.
Disclaimer: Adam Atkinson, TRX Traveller is not a doctor or registered dietitian. The contents of this document should not be taken as medical advice. It is not intended to diagnose, treat, cure, or prevent any health problem - nor is it intended to replace the advice of a physician. Always consult your physician or qualified health professional on any matters regarding your health. Use of the information in this program is strictly at your own risk. Adam Atkinson will not assume any liability for any direct or indirect losses or damages that may result including, but not limited to, economic loss, injury, illness or death.
All documents included or exchanged between Adam Atkinson and the Client are the intellectual property of Adam Atkinson, TRX Traveller and are not to be copied, sold, published, posted, or redistributed either in part or in full without my written consent. All violations will be prosecuted to the fullest extent of the law.
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