The primary goal of this Program is to teach and guide you through full-body, high-intensity TRX Workouts that push the muscles we are targeting to complete FAILURE across the 3 strength phases. Encouraging equal, full body muscle and strength development.

The second goal is to develop a better mind-muscle connection and truly understand what it feels like to violently contract a muscle with correct breathing. The Program focuses on incorporating accessory TRX exercises that utilise smaller ranges of motion, maintaining a high amount of constant tension and thus bigger breakdown on specific muscles. It also incorporates large range of motion exercises to stimulate muscles through their fully lengthened and shortened phases. The Program delivers a specific tailored structure to achieve maximum effectiveness.

Workout Plan block 1: ‘6 Week Stimulation Phase’

Each Workout consists of x3 full body days and 1 weak point training day or MUSCLE PUMP day (they rotate each Workout period). Here we utilise long negative phases and strong peak contraction phases. Our aim is to:

1. Practice taking the muscles to ‘complete FAILURE’ so the internal mind-muscle connection is felt and advanced to the next level.
2. Allow the body adequate rest to fully re-develop and overcompensate with regards to muscle building and thus strength.

These two things will set us up for major success and transformation going into the second BLOCKS of the Workout Plan.

Workout Plan Block 2: ‘4 Week HIT Neurological Overload Phase’

This 4 week period is designed to shock the body by throwing it into a PUSH LEGS PULL split. This sets us up nicely for another body shock and further stimulation in BLOCK 3 where we revet back to HIIT full body workouts.

In BLOCK 2 we use extreme time under tension tempo for the specific muscle we are isolating through 10 second reps. We lock in mentally with technique and increase our ability to handle ‘the burn.’ As this is where the real muscle breakdown (catabolism) occurs and thus better re-development.

Workout Plan Block 3: ‘6 Week Giant Set Intensity Amplification phase’

Each Workout consists of 3 full body days and 1 weak point training day or MUSCLE PUMP day (they rotate each Workout period). Here we push the body’s ability to handle increased intensity by combining multiple exercises, long time under tension tempo with going to complete FAILURE across giant sets for absolute intensity challenge.

• 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: Statistical weak point training (rear and mid delts, outer quads, glutes, triceps etc). Or MUSCLE PUMP training to build more capillaries around the muscles for better nutrient delivery and performance.
• If you stick to the Workout Plan as it is laid out, it will take you approximately 16-22 weeks to complete depending on your ability to recover.
• This Workout Plan 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.

This Program is designed to build muscle and thus size. 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

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 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 Porgramn may not be for you if:

• You are a complete beginner to TRX or fitness application in general
• You are seeking an aerobic cardio Program
• You are seeking a low intensity Program
• You are a professional Bodybuilder 

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.

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.

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 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.