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All workout plans

Suspension Trainer

General fitnessIntermediate

Three full-body sessions on a suspension trainer (TRX or similar) hung from a door, beam or tree. Every movement loads the whole body against gravity, so the core works in every set; the leverage of each exercise is the weight you add.

At a glance

Frequency
3× a week
Split
Full body
Session length
Up to 35 min
Weekly volume
≈56 working sets

Equipment

HomeBodyweight

Where the week's sets go

  • Legs18 sets · 32%
  • Chest9 sets · 16%
  • Back9 sets · 16%
  • Core9 sets · 16%
  • Arms8 sets · 14%
  • Shoulders3 sets · 5%

A week on this plan

  1. Sunrest day
  2. MonFull Body A
  3. Tuerest day
  4. WedFull Body B
  5. Thurest day
  6. FriFull Body C
  7. Satrest day

Rest days can move — keep the order.

Start this plan

Every session lands in your routines as it is written here. Change the exercises, sets, reps, rest and days afterwards — it is yours once it is there.

The workouts

Workout 1 of 3

Full Body A

Squat, push-up, row, hip thrust, arms, plank · 7 exercises · Up to 33 min

    • Suspended squatQuads · Bodyweight3× 12–15 reps1 min restHandles at chest height, light tension in the straps. Sit as deep as you can; use the straps for balance, not to pull yourself up.
    • Suspended push-upChest · Bodyweight3× 8–12 reps1 min 30 s restHands in the handles, feet on the floor. Straps close to the body, elbows at forty-five degrees. Walk the feet back to make it harder.
    • Suspended rowUpper back · Bodyweight3× 10–15 reps1 min 30 s restBody a straight plank from heel to head. Pull the handles to the ribs, squeeze the shoulder blades, and lower slowly. Feet closer to the anchor = harder.
    • Suspended hip thrustGlutes · Bodyweight3× 12–15 reps1 min restHeels in the foot cradles, knees bent, shoulders on the floor. Drive the hips to a straight line and hold a second at the top.

  • Superset A · Run these back to back, and rest after the last one.

    • Suspended biceps curlBiceps · Bodyweight2× 10–15 reps45 s restPalms up, elbows high and still. Curl the forehead to the hands.
    • Suspended triceps extensionTriceps · Bodyweight2× 10–15 reps45 s restFacing away from the anchor, arms overhead. Lower the head between the hands and press back out. Alternate with the curl.
    • Suspended plankAbs · Bodyweight3× 30 s45 s restFeet in the cradles, forearms on the floor. Ribs down, hips level with the shoulders.

Workout 2 of 3

Full Body B

Split squat, fly, reverse fly, leg curl, row, core · 6 exercises · Up to 34 min

    • Suspended split squatQuads · Bodyweight3× 8–12 reps1 min 30 s restEight to twelve a leg. Rear foot in the cradle, front shin vertical. Straight down, not forward.
    • Suspended chest flyChest · Bodyweight3× 8–12 reps1 min 30 s restArms open wide with a soft elbow, then squeeze back to the centre. Small steps forward make it much harder — move a few centimetres at a time.
    • Suspended reverse flyRear delts · Bodyweight3× 12–15 reps1 min restLeaning back with straight arms, open the arms to a T and squeeze the rear shoulders. Body stays a plank.
    • Suspended leg curlHamstrings · Bodyweight3× 10–15 reps1 min restHeels in the cradles, hips lifted, then curl the heels to the glutes and back out without letting the hips drop.
    • Suspended rowUpper back · Bodyweight3× 10–15 reps1 min restLighter angle than day A, slower lowering.
    • Suspended reverse crunchAbs · Bodyweight3× 10–15 reps45 s restFeet in the cradles, plank position, then draw the knees to the chest and back to plank.

Workout 3 of 3

Full Body C

Pistol squat, decline push-up, row, hip thrust, arms, fallout · 7 exercises · Up to 35 min

    • Suspended pistol squatQuads · Bodyweight3× 6–10 reps1 min 30 s restSix to ten a leg. Use the straps as much as you need for balance and to control the way up — the goal over eight weeks is to need them less.
    • Suspended decline push-upChest · Bodyweight3× 8–12 reps1 min 30 s restFeet in the cradles, hands on the floor. The straps swing, so brace the core hard. Knees down on the floor is the regression.
    • Suspended rowUpper back · Bodyweight3× 10–15 reps1 min 30 s restHardest angle of the week. Pause a second with the handles at the ribs.
    • Suspended hip thrustGlutes · Bodyweight3× 12–15 reps1 min restAdd a two-second hold at the top on the last set.

  • Superset A · Run these back to back, and rest after the last one.

    • Suspended one arm curlBiceps · Bodyweight2× 8–12 reps45 s restEight to twelve an arm, free hand behind the back. Do not let the body twist.
    • Suspended plank triceps extensionTriceps · Bodyweight2× 8–12 reps45 s restPlank position with hands in the handles, bend and straighten the elbows. Alternate with the curl.
    • Suspended abdominal falloutAbs · Bodyweight3× 8–12 reps45 s restKneeling, hands in the handles, let the arms drift overhead as the hips stay tucked. Only as far as the lower back stays flat.

How to progress

Load is body angle and foot position: walk the feet further under the anchor on rows and curls to make them harder, further away to make them easier; on push-ups the opposite. Pick the angle that leaves two reps in reserve at the top of the range, and when you hit the top of the range for all sets, steepen it a step. Single-leg work replaces two-leg work as it gets easy. Straps stay taut throughout — a slack strap means the rep was lost. Run it for eight weeks, then either add a fourth day or move to the 4-Day Calisthenics plan.

Start this plan

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