The primary goal of this Program is to sculpt and re-shape the body by developing and strengthening common lacking areas such as:

• The rear and middle deltoid for shoulder roundness and width
• Total shoulder girdle area for stability
• The three heads of the tricep for shaping and toning of the arms
• Bicep peak development so the arms look toned at rest
• Back width and retraction for better posture promoting the ‘shoulders back/down, chest out’ look
• Hamstring, glute and hip stabilising muscles strength development
• Quad power and shape development

..Using specific TRX exercises with perfect form and the neurological overload dropset technique. The Program does also focus on major muscle area development (chest, abs, front shoulders etc) with primary exercises and the same intensity. But they are focused on secondary and less, behind the above lacking areas.

The second goal is to develop better overall stability and strength in major joint areas whilst improving the body’s visual balance and posture. The Workout Plan 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. The Program delivers a specific tailored structure to achieve maximum effectiveness.

Workout Plan 1 Block 1: ‘7 Week Technique Focus Phase’

In this Phase we will be focusing on executing each TRX exercise with perfect technique and tempo, instilling muscle memory whilst allowing the body to adapt to the demands of high intensity and volume. There are two main goals within Block 1:

1. Master the TRX exercise technique and tempo and engage the muscles we are targeting correctly with the right intention – not just move! Contract the muscle HARD which causes us to move.
2. Allow the body to adapt to a larger work capacity and higher volume tolerance through becoming accustomed to and practiced in the neurological overload dropset technique. This is performed after the last set of most exercises.

We maintain perfect technique focus throughout the 1st workout plan with special attention to the detail of your execution and practice. Along with internal focus on muscle contraction and feeling.

Workout Plan 1 Block 2: ‘7 Week Intensity Transformation Phase’

In this Phase we ramp up the load and intensity drastically. We combine different TRX exercises into supersets and constantly change up the neurological overload dropset technique positioning so the body is constantly challenged and constantly developing to progress.

• 2 Blocks
• Within each Block there are two differentiating 7 week Workout Plans: Plan A and Plan B
• Each Workout Plan (A and B) is a 4 day split (PUSH, LEG, PULL, REST)
• The Workouts are rotated back to back:
• Block 1: 1A-1B, 2A-2B, 3A-3B, 4B-4A, 5A-5B, 6A-6B
• Block 2: 1A-1B, 2A-2B, 3A-3B, 4B-4A, 5A-5B, 6A-6B
• Each Block will take you 7 weeks to complete if you stick to the plan exactly how it is laid out in this Workout Plan. That’s a total of 14 weeks of guided progressive TRX workout plan.
• If you wanted to do the Workout Plan less intensely with more rest days and not back to back. Or because your lifestyle means you can only train a certain number of days a week. The Workout Plan has been designed so you can tailor it to fit your needs – You can split the plans out to equal 28 weeks (x4 – 7 individual week plans) of TRX training! That’s 7 months worth of TRX Workouts (£200+) with progressive overload training.
• Workout with me! Each day (PUSH, LEG, PULL) of the individual Workout Plans comes with a complete guided video taking you through how to execute every TRX exercise and the neurological overload dropset technique. That’s X12, 15min personal training videos – 3 hours worth of TRX coaching (approx £180 in a regular gym).
• Overall this Workout Plan is a juicy 164 page complete TRX Workout Plan guide with 120 of those pages being the TRX Workout Plans.

Fundamentally if you are seeking a 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 Program is for you. You will benefit from this program if:

• You are comfortable around a TRX having trained with it a lot and have 1 – 2 years of general fitness application in other forms
• You are seeking a high volume and intensity Program to seriously feel the BURN and PUMP using a TRX
• You are experienced within the fitness realm and you are wanting to completely change your body’s physique without a gym at home or anywhere!
• You have not used a TRX before but you are a fitness enthusiast with a few years of relatively serious ‘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

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 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
• You are a professional Bodybuilder

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.

This Program is created to sculpt the body by bringing up specific smaller muscle areas to create form and shape. It is not specifically focused on adding mass to large muscle areas with large compound movements like the TRX Full Body Athlete Program. 

That being said it is still 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

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.