Total Body Transformation Program (Beginner)

(18 customer reviews)

Learn the effective muscle-centric suspension training technique to transform your body anywhere in 8 weeks

Increase your functional fitness strength

Develop an all-round toned physique with an UPPER / LOWER workout split

Learn the mindful exercise technique for effective muscular contractions across all exercises

  • 4 Days Per Week (Customisable)
  • Upper/Lower Split
  • 8 Week Plan
  • 4 Week Technique Block 1
  • 4 Week Intensity Block 2
  • 30 – 40 Min Workouts (excluding warm-up & depending on current fitness level)
TRX Total Body Transform Workout Plan

About this TRX Program

I created this Workout Plan for those wanting to achieve their fitness goals anywhere, with a TRX being the tool. It is intended for those new to TRX and covers all the foundational exercises and how to do them along with progressive overload throughout Blocks 1 and 2 in order to advance in both functional fitness, strength and aesthetic physique.

It also begins to touch upon beginner practices for learning how to contract and feel your muscles working through ranges of motion rather than simply performing the exercise movement. This leads to a whole host of benefits and will maximise development in performance and physique.

Detailed 8 Week Step-by-step Progressive Workout Plan

Follow the step-by-step progressive Workout Plan that guides you workout to workout. So you remain motivated throughout and don’t fall off track.

There are TRX exercise technique tips for every muscle trained alongside each step of the plan. To remind you of the key technique focus points as you exercise.

It takes me a full day of work (8 hours) to plan and write a specific Workout Plan. Then three months to test and refine it. I do the trial and error so you get the results!

TRX Traveller Program Example
TRX Total Body Transform Workout Plan

Beginner TRX Muscle-Centric Exercise Technique Video Library

Learn the technique that actually works. Get access to 30+ exercise teaching videos and learn how to perform every TRX exercise in the Workout Plan effectively. To transform your body and strength anywhere.

Every single Workout also has the relevant teaching videos below it for quick viewing.

It would take me at least x4 1-hour personal training sessions to teach you how to perform each of the exercises with the correct technique, once. Now, you can have access to this teaching to view over and over for life.

Plus These Key Resources…

Program Specific Training Manual

Good Form & Training Variables Guide

5 Minute Warm-Up For Performance Routine

5 Minute Cool Down For Focus Routine

Extensive FAQs Guide

TRX Traveller Program Example

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1. Which Program are you interested in?
2. What is your current fitness goal?
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18 reviews for Total Body Transformation Program (Beginner)

  1. chryssa skopelitou (verified owner)

    very good program, would recommend, thank you, Adam

  2. Steven Detamore (verified owner)

    Very impressed with the beginner series. Great progress in both strength and gain of lean mass
    Just started block 2, really love this. First program that has really worked for me
    Honestly couldn’t be happier

  3. Maxlab3 (verified owner)

    I am half way through the Total Body Transformation program and must say that it has been great so far. The way Adam teaches has really shown me how to get the most out of my suspension trainer. As someone who always travels for work, I rely on a suspension trainer to keep in shape. This is by far the best and most comprehensive program that I’ve found for this type of training. I’m happy to report that I’ve achieved some nice gains in the last four weeks. I highly recommend this program and look forward to trying some other ones Adam has to offer.

  4. Jeff (verified owner)

    This is an amazing, inclusive, friendly, yet challenging program. It is definitely perfect for beginners. One might think that it is easy at first. But trust me: learn proper form and watch Adam’s videos on correct form. The mind-body connect is essential to progress. The second block of workouts are great too. Definitely steps up. I highly recommend if you are new to TRX training. I still use the block 2 workouts. As far as price, I purchased this program when it was on sale. It would be hard for me to pay full price or even with a small discount. But it’s a great program overall.

  5. Andreas Åkerlund

    Best decision I ever took for self care. The program is perfectly set up for a TRX beginner and gave visible results way quicker than what I would have thought.

    Adam is a true master not only in instructing how every exercise is to be carried out but also in providing inspiration throughout his many and detailed videos.

    I’m hooked!

  6. Amy L

    Great program for getting started with exercising or starting back up after a hiatus. I’ve done this program 3x from front to back and it really enabled me to scale my exercises when I first started. After my second time through, I was able to do the techniques with better form and found that things that once challenged me had grown vastly easier. Thank you, Adam!

  7. Joseph Pruis (verified owner)

    This is a great TRX program and I’m really happy I bought it. I’m a runner first and foremost and while I find it easy to stay with a cardio program I’ve always struggled with doing functional strength. I bought the TRX last year but never found TRX’s official app helpful and quickly stopped using it. I really wanted to commit to functional strength to get myself in shape for Alpine Ski Season and have loved the beginner program. I’m in week 4 now and know I’ll complete it, I feel stronger and that I have a good grasp of the exercises. I also really like that Adam focuses on control, technique, and mind/muscle connection. Really happy with purchase and would buy more programs in the future.

  8. Andreas Akerlund

    I highly recommend Adam’s programs for anyone who needs a complete workout solution not bound to a gym.

    I myself have a couple of back injuries that restrict me from lifting heavy weights, TRX with Adam’s guidance have allowed me to achieve painless results from my training, I also have a newfound joy of working out and look forward to every session.

    All exercises are super easy to understand through his excellent videos and he is always swift to reply to any questions.

    I am about to complete the beginner program and have already bought the muscle building program. Thank you Adam!

  9. David Peck (verified owner)

    Before this program I could do 6 pull ups, but struggled to pause at the top. After this program I have no problem holding my chin above the bar. This program is really well thought out and designed. Adam is clearly an expert n the field of fitness. Other programs show you what exercises to do on your TRX, but Adam shows you HOW to do each exercise for maximum results.

  10. Brian Prugalidad

    I have always been in decent shape having been in athletics all throughout school and, later, having a fast-paced, physically demanding job. With the past year’s shelter in place and age catching up with me, I found myself the most out of shape and the heaviest I have ever been.

    For Christmas, my wife bought me a TRX set and I was so thrilled but, as I started to try and put together a workout regimen of my own, I was so lost. After saving videos to a YouTube playlist, one of Adam’s videos popped up and I watched it. Then watched another one. And another. I felt as though he wasn’t showing me WHAT he could do with TRX, but showing me how to be successful using the TRX. When I saw that he offers programs, I was sold.

    There is an incredible wealth of information that comes with purchasing the program, all the videos Adam has online to reference, and Adam also drops messages of encouragement.

    It is a worthwhile investment. I’m in my mid-forties, just finished his beginning course (in conjunction with his four-week HIIT recommendation), and this is the fittest I have felt in a long time. I am excited to starting the Beach Body program in a few days.

    I am thankful to have found Adam and his programs and I believe you will be too.

  11. Bart Dijkman (verified owner)

    I am foremost a runner and also love riding my roadbike. Have lots of discipline for cardio work, but none whatsoever for strength work. Have tried many, many methods (gyms, body weight, weights, and I even had a TRX for years) and many times, but nothing ever stuck.
    Now using the TRX Beginners program and to my surprise I have made through the first 4 weeks and am now in Block 2. To my even bigger surprise, I kind of like it… Already I feel stronger, it is efficient and I like having the structure. I am confident that I will finish the Beginner’s program and already started looking at which program is next.

  12. Ben Hall (verified owner)

    Finishing the last week of TRX traveller beginners program and I’ve been delighted with the program. Carefully thought out and well rounded program that really works all the major muscle groups. I plan to move onto TRX traveller muscle builder when I’m done!

  13. Kieran (verified owner)

    I have been exercising using the TRX for about 18 months. Now for the first time with a structured plan and with the correct technique. I’m really satisfied with my purchase.

  14. Sunshine Every Day

    Instead of just going to classes or doing workouts off youtube – I wanted something more that led me through actual progress and improvement. I have done the first week so far, and the Beach Body Workouts have been brilliant. I will drop another review in further down the line.

  15. John O. (verified owner)

    I have done TRX quite a bit in the past as part of a group class and I always loved it. When I bought my TRX setup to use at home, I was really disappointed in the TRX app and the poster they provide with the kit is very basic and added nothing to what I already knew from the classes I had taken before.

    I searched online for content and even though there is a lot out there, it’s all things like “30 minute TRX workout” or “killer abs on TRX” and a lot of “top 50 TRX moves” with short clips of people doing the moves. Adam’s programs were the only ones I found that were comprehensive workouts that built from the foundational moves up over time.

    Even though I had done a lot of TRX before, I started with the beginner course because I wanted to learn the proper technique from the start. I am so glad I did. I learned more in week 1 of the beginner course than I had learned in dozens of live classes, all the YouTube videos I watched, and especially the materials that came from TRX. I made great progress through the 8 weeks of the beginner course and will be moving to the intermediate shortly. I can’t see not just doing all of them as I progress.

    Adam is a great guy, he’s very passionate about the material he has developed (and rightly so) and he is very quick to answer a chat or email if you have any questions. This is easily the best money I have spent on any fitness program hands down. I look forward to every workout and I have really enjoyed watching my body transform (even through the beginner course). I look better and I definitely feel better. -Thanks Adam!

  16. Lynne (verified owner)

    Great programme, but more importantly excellent and detailed descriptions of how to do the exercises to get the most out of your workouts. Adam’s teaching style is perfect forTRX beginners and experienced users alike.

  17. Martin (verified owner)

    Have been using this program for a while now and really enjoying it and making good progress,would recomend this program.

  18. Nick Smith (verified owner)

    Absolutely loved this program! Really enjoyed it from start to finish! Would definitely recommend! Adam was extremely helpful throughout and made everything easy to understand!

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What is the primary goal of this TRX Workout Plan?

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.

Who is this Workout Plan for?

Fundamentally if you are seeking a workout Workout Plan 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 Workout Plan if:

  • 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)
Who this Workout Plan 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 Workout Plan may not be for you if:

  • 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
    What is the format of this 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 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.
    I don't want to be bulky. Is this Workout Plan right for me?

    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.
    Can I build muscles with this Workout Plan?

    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.

    Where can this Workout Plan be performed?

    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.

    Gain Fitness Freedom!

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    Program Discounts

    I am very pleased to offer 20% off for students and 15% off all for servicemen and servicewomen on all TRX and Resistance Band Workout Programs. Please email: with the Program you'd like to get started on and the below info, and I will send you a personal discount code asap:

    Please email from your student email address OR send a photo of your student ID

    Servicemen and Servicewomen
    Please email from your work address OR send a photo of your work ID

    Adam, TRX Traveller


    My Money-Back Guarantee To You

    If the reviews and success stories didn’t already convince you, then hear me out. I am completely confident that the Fitness Freedom Programs will change how you workout forever.

    In fact, I’m so confident, that if it doesn’t help improve your understanding of mindful muscle-centric TRX (or band) technique, change your body, and ultimately help you achieve your fitness goal, the Program is all yours FREE forever.


    So, you’re free to join the whole Program, and try it out. Watch the teaching videos, read the training guides, join the private Facebook Group Community, drop me a message anytime and connect with your body like never before using the Programs…

    If you follow the entire Program exactly as prescribed, and do not gain anything in the next 8 – 10 weeks than you ever had previously, you have the right to a prompt and full refund, no questions asked. Could any offer be fairer than that?

    I didn’t create the Programs to ‘get rich’.

    I created them because I love helping people ‘see the light’ by teaching them how to gain a Life of fitness freedom, and not lack results like I did for years inside a gym, confined and mindlessly ‘just moving’.

    Gain your Fitness freedom! Adam, TRX Traveller