Advanced: TRX Full Body Intensity!

• 3 individual BLOCKS
• Each BLOCK has a different muscle stimulus focus and intensity. All BLOCKS guide and teach how to exercise the muscles to total FAILURE across the 3 strength phases for better optimal muscle development.
• BLOCKS 1 and 3 are full body workouts per session. BLOCK 2 splits the sessions into either a PUSH LEGS or PULL.
• Each 1 of the 3 three day full body sessions within the workout period are all different and varied. Meaning we target the muscles from multiple angles using multiple TRX exercises and It doesn’t become tiresome. The full body sessions then repeat each workout period with slightly increased intensity for overload progression.
• On the 4th Day of BLOCKS 1 and 3 we constantly change things up and rotate either:
  1. Statistical weak point training (rear and mid delts, outer quads, glutes, triceps etc)
   2. Or MUSCLE PUMP training to build more capillaries around the muscles for better nutrient delivery and performance.
• If you stick to the Program as it is laid out, it will take you approximately 16-22 weeks to complete depending on your ability to recover.
• This Program is NOT designed for completing a set number of workouts in a week. It is designed to push your body and completely deplete each muscle area across the 3 strength phases (concentric, isometric and eccentric) to FAILURE per session.

The amount of time required to allow the body to fully re-compensate by building more muscle with rest is totally individual. I would recommend taking 2 full days off between each workout. But sometimes even 3 or 4 is required when pushing the muscles through this intensity.

If 2 days off are taken – this means we get full muscle breakdown and full re-synthesis within the 72 hour window 2 or 3 times a week across the entire body. This is GREAT for natural athletes.

Workout with me! I take you through each of the BLOCK 1 workouts fully explaining how to execute the TRX exercise correctly and most importantly how to take each exercise to complete failure. This sets you up for BLOCKS 2 and 3. The coaching videos are also split out individually and linked to in the VIDEO GLOSSARY SECTION so you can select specific exercises to refresh your memory at any point throughout the Program.

This Program does assume you have good prior experience and knowledge with TRX training and a good level of fitness. I would advise completing one of the intermediate Programs first if not. Either the TRX BEACH BODY Program or TRX MUSCLE BUILDER Program

This Program is a great pairing to the TRX PHYSIQUE SCULPTOR Program to use after it or before it or to rotate between each one over the course of a year.

You will benefit from this program if:

• You are comfortable around a TRX having trained with it a lot and have 1 – 2 years general fitness application in other forms.
• You have not used a TRX before but you are a serious fitness enthusiast with a good few years correct form ‘gym training’ under your belt and a high degree of fitness with an ability to handle volume and intensity. Along with an understanding of correct ranges of motion. You will find this challenges your body’s movement mechanics in a completely different way to what it is used to. So in essence, this is a way to differentiate your training for results.
• You are seeking a high intensity program to seriously feel the BURN and PUMP using a TRX.
• You are experienced within the fitness realm and you are wanting to build full body muscle and strength without a gym at home or anywhere!

Whilst I feel everyone can benefit from TRX 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 TRX or fitness application in general
• You are seeking a an aerobic cardio program
• You are seeking a low intensity program
• You are a professional Bodybuilder or athlete

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 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 hello@trxtraveller.com and I’ll send you another
• This program is not available in a hard copy but you can always print it out if needed

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.

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 head room.

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.

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.

First up, refer to the TRX video exercise glossary within this program to double check you have the technique correct. Secondly, reach out to the Facebook TRX Fitness Freedom Support Group so I / people can recommend an alternative substitute exercise or I will help correct your technique to you are able to perform the movement.

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.

You can decrease the effort and intensity of the exercise by changing your body and feet position in relation to the TRX. I would first encourage you to play with this to create more of a comfortable angle and thus placing less intensity on your muscles and less overall effort. Refer to the demonstration videos in the glossary section for examples of this for each exercise. If you are still finding the effort too 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.