TRX

Two suspension straps, one solid anchor point, twelve weeks. On the TRX your body angle is the load: stepping the feet back one length makes every exercise harder, and this programme turns that setting into measurable progression. Three full-body sessions per week, built on what straps do best: horizontal pulling, core work and single-limb training.

What the program includes

• 12 weeks · 3 sessions / week · Beginner to intermediate
• Equipment : suspension straps · solid anchor
• 9 complete session sheets: exercises, sets, reps, tempo, rest and RIR
• Tracking columns to fill straight into the printed PDF, week after week
• Detailed how-to, warm-up routine, adjustments page and glossary

The programming

• Phase 1 · Position (weeks 1 to 4) : Build the reference position: braced body, taut straps, gentle angle. You learn to set the lengths, log your angle marker and make every rep hard without breaking alignment.
• Phase 2 · Angle (weeks 5 to 8) : Same families, harder angles: feet stepped back, pike in the straps, 1.5 reps. Every exercise gets heavier without a single kilo appearing. Reps drop, that is the point: the zone rules.
• Phase 3 · Unilateral (weeks 9 to 12) : The block's final form: one leg, one hand, feet in the straps. Angles stay hard, instability joins in. The most demanding phase, built to be: the position is never negotiable.

Every week follows a defined cycle (baseline, intensification, accumulation): you always know what to do, at what intensity, and when to adjust. Nothing is left to chance.

Format : Downloadable PDF, yours for life, designed to be printed.