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 BLOCKS of 4 weeks each.

Workout Plan Block 1: ‘4 week technique sculpting phase’

This Block 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. We allow the body to adapt to the demands of intensity and volume. There are two main goals within BLOCK 1:

1. Master the exercise technique not only for performing it but also learning to engage the muscles we are targeting correctly in the most optimal way for advancement.
2. Develop a larger work capacity and higher volume tolerance.

We pay special attention to the detail of your execution and internal focus for muscle contraction and feeling. This will set-us-up nicely for BLOCK 2 where we unleash the beast and give it our all, utilising the muscle memory and fitness development from BLOCK 1, advancing our body to the next level.

Workout Plan Block 2: ‘4 week Giant Set Intensity phase’

In this Block it’s time to mentally lock in and give it your all focusing on your movement through a 4D space with ingrained technique.

The main focus of BLOCK 2 is to apply an even higher degree of effort and increase intensity. We also incorporate slightly more advanced TRX exercises that are more demanding but deliver greater results. This BLOCK uses very high rep ranges, giant sets and super sets that push you to failure. You will feel ‘the burn’ and ‘the pump’ in this plan. We allow for form to slip slightly and also allow for slight cheating where needed as the primary objective is to reach the rep numbers by moving your body through the exercise range of motion to do so.

Fundamentally if you are seeking a Program that allows you to achieve your fitness goals in the realms of strength, physique and fat burning anywhere (home, travel and in nature) with a TRX, then this Program is for you. You will benefit from this Workout Plan if:

• 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 of relatively serious ‘gym training’ under your belt, but have not used a TRX before
• You are looking for a high-intensity TRX total body plan (workout plan 2)
• You are looking for a plan to focus on mastering TRX movements and correct muscular contractions with moderate – high intensity (workout plan 1)

Whilst I feel everyone can benefit from this Program 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 TRX or fitness application in general
• You are seeking a high intensity anaerobic or aerobic cardio Workout Plan
• You are seeking a low intensity Workout Plan

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. 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 on a body transformation so you feel confident having developed a well-rounded physique whilst also adding functional fitness strength. However, exercise is just the spark to muscle building, your nutrition intake is the fuel. Thus depending on how you eat will depend on how big / bulky you get.

I have nutrition Programs that will help you:

• 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.
• Or burn as much fat as possible in the shortest amount of time

They are available to add separately in the navigation or as a full Program Accelerator package

Yes, if you follow the Program 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 which will affect this such as your overall nutrition, genetic potential and general health.

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

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.