Resistance Band Muscle Definition Program (Advanced)

The primary goal of this Workout Plan is for beginners to learn how to exercise effectively with a TRX and engage the muscles correctly whilst doing so to generate maximum physique transforming results.

The second is to develop all-around strength and functional fitness. The Workout Plan delivers a tailored structure to achieve maximum effectiveness utilising 2 Blocks of 4 weeks.

Workout Plan Block 1: ‘4 week Technique Phase’

In this Block we will begin learning and allowing the body to adapt to the demands of the exercises and instilling muscle memory so you can perform them effectively and safely. There are two main goals within this Block:

1. Master the exercise technique not only for performing it but also for learning to engage the muscles we are targeting correctly in the most optimal way for performance.
2. Develop a larger work capacity and higher volume tolerance. These two things will set us up for major success and transformation in Block 2.

We keep focus on special attention to the detail of technique execution. Along with internal mindful focus on muscle contraction and feeling

Workout Plan Block 2 – ‘4 week Transformation and Strength phase’

Now that you have a foundation of functional fitness and mastered the techniques it’s time to mentally lock-in and give it your all.

The main focus of Block 2 is to apply a higher degree of effort and increase intensity. One way we achieve this is by utilising a form of training called supersets. Supersets mean performing one set of an exercise immediately followed by another set of a different exercise, in this instance on the same muscle group or area. We also incorporate a couple of slightly more advanced TRX exercises that are more demanding but deliver a greater amount of results.

• You are new to TRX training – this plan will give you a solid foundation
• You are comfortable around a TRX and have 1 – 2 years of 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 TRX before
• You are an experienced fitness enthusiast coming out of recovery from an injury
• If you are looking to learn and practice the main TRX exercises
• If you are looking for a moderately intense TRX total body plan (Block 2)
• If you are looking for a plan to focus on mastering TRX movements and correct muscular contractions (Block 1)

• You are a serious body builder / power lifter
• You are seeking a high aerobic or aerobic cardio Workout Plan.
• You are seeking a very high volume Workout Plan
• You are looking to add huge hypertrophic size (gains) to your entire body

1. This Workout Plan is fully digital and can be accessed on a laptop, tablet, or phone
2. This Workout Plan is also available as an e-book PDF with clickable links to view the exercise technique teaching videos. So you can print it off if you wish or have the entire Workout Plan as one scrollable document.

Whilst this plan does contain elements in overload progression that will develop your muscles both in size and strength it is more focused towards a body transformation so you feel confident having developed a well-rounded physique whilst also adding functional fitness strength. If you follow my diet recommendations you will be able to:

• Develop a well rounded lean aesthetic physique and not appear ‘bulky’ if that is your goal.
• Or maximise your muscle and strength gain potential (overall size -you will fill out a T-shirt better)  if that is your goal, whilst understading you will add some element of fat within this process.

Yes, if you follow the Workout Plan executing the exercises with correct form focusing on contracting the primary muscle and you follow nutrition recommendations for your goal, you will gain muscle. However, there are a number of other factors at play here that will affect this such as your overall nutrition, genetic potential and general health.

All this Workout Plan requires is a TRX with a door or hook to hang it from and approx 2m² space of floor room with twice your height head room.

I have used this Workout Plan 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 Workout Plan your Fitness Freedom.