TRX for muscle gain
Bulking
Intermediate
Body
Plan Details
The TRX for muscle gain routine by KeepFitBeStrong is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
This TPX workout plan will help you build muscle... Start with 10 reps per set, gradually increasing them and the angle (this will increase the load on the muscles). The larger the angle, the greater the load and vice versa. The execution technique can be viewed here: Shoulders: https://youtu.be/JMUM71TRASo Legs: https://youtu.be/F2X9HRgKytY Arms: https://youtu.be/ZSZFb9rDlro Chest: https://youtu.be/FJ8JMpuwx5o Back: https://youtu.be/VNYbsmOGiZ4
Routine detail
Mon
Chest, Triceps, Calves
Est. 95 min
16 exercises
Arm Circles
1 Set x 20 Reps
Dynamic Chest Stretch
1 Set x 8 Reps
Shoulder Stretch
1 Set x 8 Reps
Tricep Stretch
1 Set x 8 Reps
Bicep Stretch
1 Set x 10 Reps
TRX Chest Press
4 Sets x 15 Reps
TRX Decline Push Up
4 Sets x 15 Reps
TRX Chest Flye
4 Sets x 15 Reps
TRX Clench
4 Sets x 15 Reps
TRX Pullover
4 Sets x 15 Reps
TRX Triceps Press Downs
4 Sets x 10 Reps
TRX Overhead Extension
4 Sets x 10 Reps
TRX Skullcrusher
4 Sets x 15 Reps
TRX Single Arm Overhead Extension
4 Sets x 10 Reps
TRX Standing Calf Raise
4 Sets x 25 Reps
TRX Single Leg Calf Raise
4 Sets x 25 Reps
Tue
Back, Biceps
Est. 101 min
18 exercises
Arm Circles
1 Set x 20 Reps
Dynamic Chest Stretch
1 Set x 8 Reps
Bicep Stretch
1 Set x 20 Reps
Shoulder Stretch
1 Set x 8 Reps
TRX Single Arm Row
4 Sets x 10 Reps
TRX Back Flye
4 Sets x 10 Reps
TRX Standart Row
4 Sets x 10 Reps
TRX Lat Pull
4 Sets x 10 Reps
TRX High Low Row
4 Sets x 10 Reps
TRX Anchored Shoulder Shug
4 Sets x 10 Reps
TRX Anchored Upright Row
4 Sets x 10 Reps
TRX Preacher Curl
4 Sets x 10 Reps
TRX Hammer Curls
4 Sets x 10 Reps
TRX Hercules Curl
4 Sets x 10 Reps
TRX Chest Tap Curl
4 Sets x 10 Reps
TRX Cross Body Biceps Curl (Clench)
4 Sets x 10 Reps
TRX Anchored Biceps Curl
4 Sets x 10 Reps
TRX Anchored Drag Curl
4 Sets x 10 Reps
Wed
Shoulders
Est. 81 min
15 exercises
Arm Circles
1 Set x 20 Reps
Shoulder Stretch
1 Set x 8 Reps
Bicep Stretch
1 Set x 8 Reps
Dynamic Chest Stretch
1 Set x 8 Reps
TRX Clock Pull
4 Sets x 10 Reps
TRX Swimmer Pull
4 Sets x 10 Reps
TRX Push-Up Plus
4 Sets x 10 Reps
TRX shrug
4 Sets x 10 Reps
TRX Face Pull
4 Sets x 10 Reps
TRX Back Fly
4 Sets x 10 Reps
TRX Anchored Upright Row
4 Sets x 10 Reps
TRX Anchored Shoulder Shug
4 Sets x 10 Reps
TRX Anchored Shoulder Press
4 Sets x 10 Reps
TRX Anchored Lateral Raise
4 Sets x 10 Reps
TRX Anchored Front Raise
4 Sets x 10 Reps
Thu
Legs
Est. 117 min
19 exercises
Arm Circles
1 Set x 20 Reps
Bicep Stretch
1 Set x 10 Reps
Tricep Stretch
1 Set x 8 Reps
Shoulder Stretch
1 Set x 8 Reps
Quadricep Stretch
2 Sets x 8 Reps
90/90 Hamstring Stretch
2 Sets x 20 Reps
TRX Squat Jump
4 Sets x 15 Reps
TRX Pistol Squat
4 Sets x 10 Reps
TRX Lunge
4 Sets x 15 Reps
TRX Single Leg Curl
4 Sets x 10 Reps
TRX Single Leg Deadlift
4 Sets x 15 Reps
TRX Floating Lunge
4 Sets x 15 Reps
TRX Alternating Lunge
4 Sets x 15 Reps
TRX Alternating Drop Lunge
4 Sets x 15 Reps
TRX Alternating Lateral Lunge
4 Sets x 15 Reps
TRX Adductor Plank
4 Sets
TRX Standing Calf Raise
4 Sets x 25 Reps
TRX Sprinter Start
4 Sets x 15 Reps
TRX Single Leg Calf Raise
4 Sets x 25 Reps
