The primary goal of this Program 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 Program 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.

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 new to TRX training – this Program 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)

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 serious body builder / power lifter
• You are seeking a high aerobic or aerobic cardio Program.
• You are seeking a very high volume Program
• You are looking to add huge hypertrophic size (gains) to your entire body

1. This Program 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 towards a body transformation so you feel confident having developed a well-rounded physique whilst also adding functional fitness strength. 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 that 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 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.