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TRX TRAINING PROGRAM

Week 1-3

GENERAL TRAINING
8-12 REPS PER SET
TAKE YOUR TIME WITH
YOUR REPS

3 SETS PER EXERCISE

ALTERNATE WITH THE
OTHER MUSCLE

45SEC - 1MIN BREAKS

IN BETWEEN

BLOCK 1

How to get started

!
Before you get started, familiarize yourself with the suspension trainer. Learn
how to manipulate the exercises and your body to increase or decrease
difficulty. Use the exercise videos on my website to learn the correct form.

Make sure you

learn the exercises
first and have
proper form.

!
!1

WWW.TRAINERVANACKER.COM

TRX TRAINING PROGRAM

A few key point to remember:

1. If an exercise is too hard, modify to make it easier. If you cant
modify the specific exercise, make sure you substitute for an
easier exercise OF THE SAME MUSCLE GROUP.

Repeat for 3
weeks.

2. Above anything else, make sure the form is correct. More reps
with lousy form is useless and will get you hurt. Do it right,
even if it means you have to do less reps or more breaks.
3. Get your nutrition right. In your program, you can download
the nutrition guidance sheet. This manual is to give you
guidance. You do not receive meal plans simply because they
dont work for everyone. I want you to create a lifestyle for
yourself but following certain guidelines. Meal plans are not a
long term solution and diets never work long term either.
4. The TRX is a fantastic tool but you are more than welcome to
add some other types of training to your week. The program is
limited to 4 workouts/week since most people cannot make
much more time available. If possible, add some cardio
training to your routine, such as walking, jogging, cycling, etc.
Yoga classes are also a great restorative activity. Always make
sure you have 1-2 full rest days every week.
5. Warm up and stretch! To avoid injuries or aches, warm up
slightly before your workout and finish with 5-10 minutes of
stretching. This prevents injuries and makes you recover
better.

It takes your body a while

before it adjusts to a new
stimulus. That is why we
repeat this block for 3
weeks. After that period,
you have gotten used to it
and you are ready for
other variations in your
program (block 2).

!2

WWW.TRAINERVANACKER.COM

TRX TRAINING PROGRAM

Block 1 breakdown.
Workout 1

Chest & Triceps

Do 8-12 reps for each and alternate until you have 3 sets of each exercise. Then
move on the next pair of exercises.
Take 45sec - 1min breaks in between each set.

Part 1

TRX Chest Press & TRX Triceps Extension

Part 2

TRX Push Up & TRX Triceps Kickback

Part 3

1 min push ups & 1 min dips on chair

Part 4

TRX Flies & TRX Skullcrushers

Workout 2

Legs & Core

Do 8-12 reps for each and alternate until you have 3 sets of each exercise. Then
move on the next pair of exercises.
Take 45sec - 1min breaks in between each set.

Part 1

TRX Squat & TRX Atomic Crunches

Part 2

TRX Rear Lunge (each side) & TRX Plank (1 minute)

Part 3

TRX Side Lunge (each side) & TRX Crunch

Part 4

TRX Pistol Squat (each side) & 1 minute side plank on each side

!3

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Workout 3

TRX TRAINING PROGRAM

Back & Biceps

Do 8-12 reps for each and alternate until you have 3 sets of each exercise. Then
move on the next pair of exercises.
Take 45sec - 1min breaks in between each set.

Part 1

TRX Pull Ups (Assist with legs if needed) & Biceps Curl

Part 2

TRX Low Row & TRX Single Arm Bicep Curl

Part 3

TRX High Row & Biceps Clutch

Part 4

TRX Single Arm Row & TRX Power Pulls

!
Workout 4

Shoulders & Core

Do 8-12 reps for each and alternate until you have 3 sets of each exercise. Then
move on the next pair of exercises.
Take 45sec - 1min breaks in between each set.

Part 1

TRX I Deltoid Raise & 1 minute plank

Part 2

TRX T Deltoid Raise & TRX Frogs

Part 3

TRX High Rows & TRX Bridges

Part 4

TRX W Deltoid Raise & TRX Hamstring Curl

!4

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TRX TRAINING PROGRAM

Week 4-6

SLOW NEGATIVE
REPS

10 REPS PER SET

4 SECOND NEGATIVE
PHASES

3 SETS PER EXERCISE

ALTERNATE WITH THE
OTHER MUSCLE

45SEC - 1MIN BREAKS

IN BETWEEN

BLOCK 2

How to get started

!
Before you get started, familiarize yourself with the suspension trainer. Learn
how to manipulate the (especially newer) exercises and your body to increase
or decrease difficulty. Use the exercise videos on my website to learn the
correct form.

Make sure you

learn the exercises
first and have
proper form.

!1

WWW.TRAINERVANACKER.COM

TRX TRAINING PROGRAM

!
A few key point to remember:
1. If an exercise is too hard, modify to make it easier. If you cant
modify the specific exercise, make sure you substitute for an
easier exercise OF THE SAME MUSCLE GROUP.

Repeat for 3
weeks.

2. Above anything else, make sure the form is correct. That is

even more important now that we have made things more
difficult with slow negative reps. More reps with lousy form is
useless and will get you hurt. Do it right, even if it means you
have to do less reps or more breaks.
3. Get your nutrition right. In your program, you can download
the nutrition guidance sheet. This manual is to give you
guidance. You do not receive meal plans simply because they
dont work for everyone. I want you to create a lifestyle for
yourself but following certain guidelines. Meal plans are not a
long term solution and diets never work long term either.
4. The TRX is a fantastic tool but you are more than welcome to
add some other types of training to your week. The program is
limited to 4 workouts/week since most people cannot make
much more time available. If possible, add some cardio
training to your routine, such as walking, jogging, cycling, etc.
Yoga classes are also a great restorative activity. Always make
sure you have 1-2 full rest days every week.
5. Warm up and stretch! To avoid injuries or aches, warm up
slightly before your workout and finish with 5-10 minutes of
stretching. This prevents injuries and makes you recover
better.
WHAT IS A NEGATIVE REPETITION?
A negative rep applies to the eccentric phase of an exercise. It is
the part of the exercise when the muscle is lengthening. In most
cases, its the part of the exercise in which you go with gravity. For
example, the downwards part of a squat, bicep curl, crunch etc.
You basically have to contract the muscle to slowly let it return to
its long state. You slow it down by contraction, that is why it is
such an effective training method.

It takes your body a while

before it adjusts to a new
stimulus. That is why we
repeat this block for 3
weeks. After that period,
you have gotten used to it
and you are ready for
other variations in your
program (block 2).

!2

WWW.TRAINERVANACKER.COM

TRX TRAINING PROGRAM

Block 2 breakdown.
Workout 1

Chest & Shoulders

!
!

Do 10 reps for each and alternate until you have 3 sets of each exercise. Then
move on the next pair of exercises.
Take 45sec - 1min breaks in between each set. Focus on slow (4 seconds) negative
repetitions! The concentric phase can be regular speed.

Part 1

TRX Push Up & T Deltoid Raise

Part 2

TRX Chest Press & W Deltoid Raise

Part 3

TRX Elevated Hand Push Up & TRX High Row

Part 4

TRX Flies & I Deltoid Raise

Workout 2

Arms & Core

!
!

Do 10 reps for each and alternate until you have 3 sets of each exercise. Then
move on the next pair of exercises.
Take 45sec - 1min breaks in between each set. Focus on slow (4 seconds) negative
repetitions! The concentric phase can be regular speed.

Part 1

TRX Biceps Curl & TRX Tricep Extension & TRX Crunch

Part 2

TRX Biceps Clutch & TRX Skullcrusher & TRX Atomic Crunches (go to plank if too dicult)

Part 3

TRX Reverse Row & TRX Hip Drops

Part 4

TRX Triceps Kickback & TRX Bridges

!3

WWW.TRAINERVANACKER.COM

Workout 3

TRX TRAINING PROGRAM

Legs & Back

!
!

Do 10 reps for each and alternate until you have 3 sets of each exercise. Then
move on the next pair of exercises.
Take 45sec - 1min breaks in between each set. Focus on slow (4 seconds) negative
repetitions! The concentric phase can be regular speed.

Part 1

TRX Rear Lunges & TRX Pull Ups

Part 2

TRX Low Row & TRX Side Lunge

Part 3

TRX Leg Extension (both feet or single leg) & TRX Single Arm Row

Part 4

TRX Squat & TRX Power Pulls

!
Workout 4

HIIT

!
!

Perform reps as prescribed.

Take breaks as needed in between each drill.
Part 1

30 seconds each - no rest between exercises - repeat 5 times (30 seconds rest in
between sets):

- push up

- TRX Pull Up

- Full Body Sit Up

- Squat

Part 2

For 10 minutes without rest, alternate as needed between:

- TRX Low Row

- plank

Part 3

Repeat for 10 minutes:

- 10 TRX Jump Squats (regular squats if needed)

- 15 push ups

- 15 TRX Bicep Curls

- 10 burpees

Part 4

Extended Stretching Session

!4

WWW.TRAINERVANACKER.COM

TRX TRAINING PROGRAM

Week 7-9

MUSCLE ENDURANCE
1 MINUTE PER
EXERCISE

3 SETS PER EXERCISE

ALTERNATE WITH THE
OTHER MUSCLE

45SEC - 1MIN BREAKS

IN BETWEEN

BLOCK 3

How to get started

!
Before you get started, familiarize yourself with the suspension trainer. Learn
how to manipulate the exercises and your body to increase or decrease
difficulty. Use the exercise videos on my website to learn the correct form.

Make sure you

learn the exercises
first and have
proper form.

!
!1

WWW.TRAINERVANACKER.COM

TRX TRAINING PROGRAM

A few key point to remember:

1. If an exercise is too hard, modify to make it easier. If you cant
modify the specific exercise, make sure you substitute for an
easier exercise OF THE SAME MUSCLE GROUP.

Repeat for 3
weeks.

2. Above anything else, make sure the form is correct. More reps
with lousy form is useless and will get you hurt. Do it right,
even if it means you have to do less reps or more breaks.
3. Get your nutrition right. In your program, you can download
the nutrition guidance sheet. This manual is to give you
guidance. You do not receive meal plans simply because they
dont work for everyone. I want you to create a lifestyle for
yourself but following certain guidelines. Meal plans are not a
long term solution and diets never work long term either.
4. The TRX is a fantastic tool but you are more than welcome to
add some other types of training to your week. The program is
limited to 4 workouts/week since most people cannot make
much more time available. If possible, add some cardio
training to your routine, such as walking, jogging, cycling, etc.
Yoga classes are also a great restorative activity. Always make
sure you have 1-2 full rest days every week.
5. Warm up and stretch! To avoid injuries or aches, warm up
slightly before your workout and finish with 5-10 minutes of
stretching. This prevents injuries and makes you recover
better.
6. Since we are working on muscle endurance, try to get as many
correct reps per set as possible, however do not rush through
them. Quality is much more important then quantity.

It takes your body a while

before it adjusts to a new
stimulus. That is why we
repeat this block for 3
weeks. After that period,
you have gotten used to it
and you are ready for
other variations in your
program (block 2).

!2

WWW.TRAINERVANACKER.COM

TRX TRAINING PROGRAM

Block 3 breakdown.
Workout 1

Back & Triceps

!
!

Do 1 minute for each and alternate until you have 3 sets of each exercise. Then
move on the next pair of exercises.
Take 45sec - 1min breaks in between each set.

Part 1

TRX Pull Ups & TRX Skullcrushers

Part 2

TRX Low Rows & TRX Tricep Extensions

Part 3

TRX Elevated Hand Push Up & Single Arm Row

Part 4

TRX Power Pulls & Triceps Dips on a chair

Workout 2

Chest & Legs

!
!

Do 1 minute for each and alternate until you have 3 sets of each exercise. Then
move on the next pair of exercises.
Take 45sec - 1min breaks in between each set.

Part 1

TRX Single Leg Squat & TRX Chest Press

Part 2

TRX Rear Lunges & TRX Push Up OR TRX Incline Chest Press

Part 3

TRX Leg Extensions (both feet or single leg) & TRX Chest Flies

Part 4

TRX Lunge Hop & TRX Chest Hugs

!3

WWW.TRAINERVANACKER.COM

Workout 3

TRX TRAINING PROGRAM

Biceps & Core

!
!

Do 1 minute for each and alternate until you have 3 sets of each exercise. Then
move on the next pair of exercises.
Take 45sec - 1min breaks in between each set.

Part 1

TRX Biceps Curl & TRX Atomic Push Ups

Part 2

TRX Biceps Clutches & TRX Pikes (if too dicult, go to plank)

Part 3

TRX Single Arm Biceps Curls & TRX Crunches

Part 4

TRX Reverse Rows & Full Body Sit Ups

!
Workout 4

Full Body

!
!

Do 1 minute for each and alternate until you have 3 sets of each exercise. Then
move on the next pair of exercises.
Take 45sec - 1min breaks in between each set.

Part 1

Go to failure each time and keep switching for 8 minutes without rest:

- TRX Pull Ups & Jump Squats

Part 2

Get 100 reps of these combines, switch anytime you want regardless of the numbers:

- Low Rows & I Deltoid Raises

Part 3

Go to failure each time and keep switching for 10 minutes without rest:

- TRX Push Ups & TRX Hamstring Runners

Part 4

Get 100 reps of EACH, switch any time you want to give your muscles some rest

- TRX Chest Flies

- TRX High Rows

!4

WWW.TRAINERVANACKER.COM

TRX TRAINING PROGRAM

Week 10-12

MAXIMUM STRENGTH
AS HEAVY IN
RESISTANCE AS YOU
CAN

3 SETS PER EXERCISE

ALTERNATE WITH THE
OTHER MUSCLE

1 MINUTE BREAKS IN
BETWEEN

BLOCK 4

How to get started

!
Before you get started, familiarize yourself with the suspension trainer. Learn
how to manipulate the (especially newer) exercises and your body to increase
or decrease difficulty. Use the exercise videos on my website to learn the
correct form.

Make sure you

learn the exercises
first and have
proper form.

!1

WWW.TRAINERVANACKER.COM

TRX TRAINING PROGRAM

!
A few key point to remember:
1. If an exercise is too hard, modify to make it easier. If you cant
modify the specific exercise, make sure you substitute for an
easier exercise OF THE SAME MUSCLE GROUP.

Repeat for 3
weeks.

2. Above anything else, make sure the form is correct. Now more
than ever, that is hugely important. More reps with lousy form
is useless and will get you hurt. Do it right, even if it means
you have to do less reps or more breaks.
3. Get your nutrition right. In your program, you can download
the nutrition guidance sheet. This manual is to give you
guidance. You do not receive meal plans simply because they
dont work for everyone. I want you to create a lifestyle for
yourself but following certain guidelines. Meal plans are not a
long term solution and diets never work long term either.
4. The TRX is a fantastic tool but you are more than welcome to
add some other types of training to your week. The program is
limited to 4 workouts/week since most people cannot make
much more time available. If possible, add some cardio
training to your routine, such as walking, jogging, cycling, etc.
Yoga classes are also a great restorative activity. Always make
sure you have 1-2 full rest days every week.
5. Warm up and stretch! To avoid injuries or aches, warm up
slightly before your workout and finish with 5-10 minutes of
stretching. This prevents injuries and makes you recover
better.

!
!
!
HEAVY REPS

!
Since we are going heavy on resistance, the amount of repetitions
dont matter as much. The key point is that you go heavy. If you
can perform 10 reps without problem, the intensity is too low. Try
to go heavy and get at least 6 reps. If you need to take some small
breaks to get to 6-8 reps, that is absolutely ok.

It takes your body a while

before it adjusts to a new
stimulus. That is why we
repeat this block for 3
weeks. After that period,
you have gotten used to it
and you are ready for
other variations in your
program (block 2).

!2

WWW.TRAINERVANACKER.COM

TRX TRAINING PROGRAM

Block 4 breakdown.
Workout 1

Chest & Core

Do as many heavy reps for each as possible and alternate until you have 3 sets of
each exercise. Then move on the next pair of exercises. Go as heavy as you can
while still performing correct reps. Try to get to 6-8 reps even if you have to take
some small rests.

Take 1min breaks in between each set. Keep your reps at regular speed and do not
rush through them.
Part 1

TRX Chest Press & Body Weight V Ups (if too dicult, pick another)

Part 2

TRX Chest Flies & TRX Pikes

Part 3

TRX Chest Hugs & TRX Ab Rollout

Part 4

TRX Bernie Push Up & TRX Oblique Crunches

Workout 2

Triceps & Legs

Do as many heavy reps for each as possible and alternate until you have 3 sets of
each exercise. Then move on the next pair of exercises. Go as heavy as you can
while still performing correct reps. Try to get to 6-8 reps even if you have to take
some small rests.

Take 1min breaks in between each set. Keep your reps at regular speed and do not
rush through them.
Part 1

TRX Leg Extensions & TRX Tricep Extensions

Part 2

TRX Single Leg Squat & TRX Single Leg Extensions

Part 3

TRX Triceps Kickback & TRX Side Lunges

Part 4

TRX Skullcrushers & TRX Jump Squats

!3

WWW.TRAINERVANACKER.COM

Workout 3

TRX TRAINING PROGRAM

Back & Core

Do as many heavy reps for each as possible and alternate until you have 3 sets of
each exercise. Then move on the next pair of exercises. Go as heavy as you can
while still performing correct reps. Try to get to 6-8 reps even if you have to take
some small rests.

Take 1min breaks in between each set. Keep your reps at regular speed and do not
rush through them.
Part 1

TRX Single Arm Rows & TRX Body Saw

Part 2

TRX Low Rows & TRX Side Planks (hip moves up and down)

Part 3

TRX Power Pulls & TRX Hip Drops

Part 4

TRX Bridges & TRX Pull Ups

!
Workout 4

Biceps & Shoulders

Do as many heavy reps for each as possible and alternate until you have 3 sets of
each exercise. Then move on the next pair of exercises. Go as heavy as you can
while still performing correct reps. Try to get to 6-8 reps even if you have to take
some small rests.

Take 1min breaks in between each set. Keep your reps at regular speed and do not
rush through them.
Part 1

TRX Reverse Grip Rows & TRX I Deltoid Raises

Part 2

Pike Push Ups (no TRX) & TRX Biceps Clutches

Part 3

TRX High Rows & TRX Biceps Curls

Part 4

TRX Single Arm Biceps Curl & TRX T Deltoid Raises

!4