Intermediate: TRX Muscle Builder Program
Do you want to build muscle using a TRX anywhere?
This program is designed for those wanting to maximise muscle building using a TRX, anywhere. It is a giant and super set high intensity and volume program consisting of 2 workout plans. Each workout plan is a 4 week, 3-6 day progressive guide that can be used depending on your level of fitness or how hard you want to push yourself each week. The program has been created to challenge the body using muscle pairings.
This product is a 72 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 build muscle through large intensity and volume for maximum physique transforming results. The second is to develop and increase all round strength.
The program focuses on compound and accessory TRX exercises that utilise large ranges of motion to stimulate muscles through their lengthened and shortened ranges. 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 structure to achieve maximum effectiveness utilising 2 workout plans of 4 weeks each.
- 72 PAGE DETAILED PROGRAM (PDF)
- INTERMEDIATE/ADV PROGRAM
- 8 WEEK PLAN | 2 WORKOUT PLANS
- 3-6 DAY ANTAGONISTIC MUSCLE PAIRING SPLITS
- 4 WEEK GIANT SET TECHNIQUE PHASE
- 4 WEEK GIANT SET 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 achieve fitness goals in the realms of strength, physique and muscle development anywhere (home, travel and in nature) with a TRX, then this plan is for you. You will benefit from this program if:
- You are comfortable around a TRX 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 TRX before
- You are seeking a high volume program that you can tailor between 3 – 6 days of exercising per week
- You are looking for a very 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)
Who this Program is not for
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 high intensity anaerobic or aerobic cardio program
- You are seeking a low intensity program
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 email@example.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
I don't want to be bulky. Is this program right for me?
This plan is created to add muscle mass 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. 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 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.
Where can this program be performed?
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.
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?
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.
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 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.
This program is not intended to be an all inclusive TRX training course. I developed this program as a tool and structure for people to achieve a level of fitness within strength, physique and all round functional fitness without the need of a gym, anywhere.
That being said there is still a lot (74 pages worth to be exact) of exercise resources, key anatomy points when performing movements, a glossary of video demonstration links 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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