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TRX BBB PPL Split

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Program Description

Maintain lean mass and possibly add some mass. High volume BBB movements with challenging main movement, then accessory work. Optional Core/Cardio finisher each day. This program is designed to keep up with BBB style program without having access to a full gym, using TRX and other bodyweight exercises. This program includes the use of a weighted vest, kettle bell, and resistance bands, as well as the TRX straps.

Program Overview

  • Level
    Intermediate, Advanced, Beginner
  • Goal
    Powerbuilding, Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    At Home
  • Program Length
    4 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jul 13, 2025 04:45
  • Last Edited
    Jul 14, 2025 03:00

Summary

Unlock your strength potential with the TRX BBB PPL Split, a dynamic 4-week program designed for at-home training. Committing to five days a week, you'll engage in a balanced Push-Pull-Legs split that targets all major muscle groups through innovative TRX and resistance band exercises. Each session focuses on building muscle and enhancing endurance, ensuring you progress with every rep. Get ready to transform your physique and elevate your fitness game!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
TRX Chest Press (Slow Tempo)
4
8-12 reps
RPE 6-7
2
TRX Triceps Extensions
4
10-15 reps
RPE 6-7
3
Resistance Band OH Press
4
10-12 reps
RPE 6-7
4
Push Up
3
12-15 reps
RPE 6-7
5
TRX PIke-To-Plank Core Finisher (Optional)
3
10-12 reps
RPE 6-7
Day 1
#
Exercise
Sets
Reps
Intensity
1
TRX Chest Press (Slow Tempo)
4
8-12 reps
RPE 7-8
2
TRX Triceps Extensions
4
10-15 reps
RPE 7-8
3
Resistance Band OH Press
4
10-12 reps
RPE 7-8
4
Push Up
3
12-15 reps
RPE 7-8
5
TRX PIke-To-Plank Core Finisher (Optional)
3
10-12 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
TRX Chest Press (Slow Tempo)
4
8-12 reps
RPE 8-9
2
TRX Triceps Extensions
4
10-15 reps
RPE 8-9
3
Resistance Band OH Press
4
10-12 reps
RPE 8-9
4
Push Up
3
12-15 reps
RPE 8-9
5
TRX PIke-To-Plank Core Finisher (Optional)
3
10-12 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
TRX Chest Press (Slow Tempo)
4
8-12 reps
RPE 9-10
2
TRX Chest Press (Slow Tempo)
1
AMRAP
RPE 10
3
TRX Triceps Extensions
4
10-15 reps
RPE 9-10
4
TRX Triceps Extensions
1
AMRAP
RPE 10
5
Resistance Band OH Press
4
10-12 reps
RPE 9-10
6
Resistance Band OH Press
1
AMRAP
RPE 10
7
Push Up
3
12-15 reps
RPE 9-10
8
Push Up
1
AMRAP
RPE 10
9
TRX PIke-To-Plank Core Finisher (Optional)
3
10-12 reps
RPE 7-8
10
TRX PIke-To-Plank Core Finisher (Optional)
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
TRX Neutral Grip Row
4
10-12 reps
RPE 6-7
2
TRX Face Pulls (Y-T Combo)
5
12-16 reps
RPE 6-7
3
TRX Bicep Curls (Palms Up)
4
10-12 reps
RPE 6-7
4
Resistance Band Curls (Varied Grip)
3
15 reps
RPE 6-7
5
TRX Fallouts Core Finisher (Optional)
3
12 reps
RPE 6-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
TRX Neutral Grip Row
4
10-12 reps
RPE 7-8
2
TRX Face Pulls (Y-T Combo)
5
12-16 reps
RPE 7-8
3
TRX Bicep Curls (Palms Up)
4
10-12 reps
RPE 7-8
4
Resistance Band Curls (Varied Grip)
3
15 reps
RPE 7-8
5
TRX Fallouts Core Finisher (Optional)
3
12 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
TRX Neutral Grip Row
4
10-12 reps
RPE 8-9
2
TRX Face Pulls (Y-T Combo)
5
12-16 reps
RPE 8-9
3
TRX Bicep Curls (Palms Up)
4
10-12 reps
RPE 8-9
4
Resistance Band Curls (Varied Grip)
3
15 reps
RPE 8-9
5
TRX Fallouts Core Finisher (Optional)
3
12 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
TRX Neutral Grip Row
4
10-12 reps
RPE 9-10
2
TRX Neutral Grip Row
1
AMRAP
RPE 10
3
TRX Face Pulls (Y-T Combo)
5
12-16 reps
RPE 9-10
4
TRX Face Pulls (Y-T Combo)
1
AMRAP
RPE 10
5
TRX Bicep Curls (Palms Up)
4
10-12 reps
RPE 9-10
6
TRX Bicep Curls (Palms Up)
1
AMRAP
RPE 10
7
Resistance Band Curls (Varied Grip)
3
15 reps
RPE 9-10
8
Resistance Band Curls (Varied Grip)
1
AMRAP
RPE 10
9
TRX Fallouts Core Finisher (Optional)
3
12 reps
RPE 9-10
10
TRX Fallouts Core Finisher (Optional)
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
TRX Bulgarian Split Squats
4
10-12 reps
RPE 6-7
2
TRX Hamstring Curls (Hips Up)
5
12-15 reps
RPE 6-7
3
Kettlebell Goblet Squat
4
12-15 reps
RPE 6-7
4
Resistance Band Glute Bridges
4
12-15 reps
RPE 6-7
5
Jump Ropes
3
1 mins
RPE 6-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
TRX Bulgarian Split Squats
4
10-12 reps
RPE 7-8
2
TRX Hamstring Curls (Hips Up)
5
12-15 reps
RPE 7-8
3
Kettlebell Goblet Squat
4
12-15 reps
RPE 7-8
4
Resistance Band Glute Bridges
4
12-15 reps
RPE 7-8
5
Jump Ropes
3
1 mins
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
TRX Bulgarian Split Squats
4
10-12 reps
RPE 8-9
2
TRX Hamstring Curls (Hips Up)
5
12-15 reps
RPE 8-9
3
Kettlebell Goblet Squat
4
12-15 reps
RPE 8-9
4
Resistance Band Glute Bridges
4
12-15 reps
RPE 8-9
5
Jump Ropes
3
1 mins
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
TRX Bulgarian Split Squats
4
10-12 reps
RPE 9-10
2
TRX Bulgarian Split Squats
1
AMRAP
RPE 10
3
TRX Hamstring Curls (Hips Up)
5
12-15 reps
RPE 9-10
4
TRX Hamstring Curls (Hips Up)
1
AMRAP
RPE 10
5
Kettlebell Goblet Squat
4
12-15 reps
RPE 9-10
6
Kettlebell Goblet Squat
1
AMRAP
RPE 10
7
Resistance Band Glute Bridges
4
12-15 reps
RPE 9-10
8
Resistance Band Glute Bridges
1
AMRAP
RPE 10
9
Jump Ropes
3
1 mins
RPE 9-10
10
Jump Ropes
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
TRX Pike Pushups
4
8-10 reps
RPE 6-7
2
TRX Flys (Deep Stretch)
5
10-12 reps
RPE 6-7
3
Resistance Band Lateral Raises
4
12-15 reps
RPE 6-7
4
TRX Triceps Extensions
3
10-15 reps
RPE 6-7
5A
TRX Ab Fallouts
3
10-12 reps
RPE 6-7
5B
Side Plank Dips
3
10-12 reps
RPE 6-7
Day 4
#
Exercise
Sets
Reps
Intensity
1
TRX Pike Pushups
4
8-10 reps
RPE 7-8
2
TRX Flys (Deep Stretch)
5
10-12 reps
RPE 7-8
3
Resistance Band Lateral Raises
4
12-15 reps
RPE 7-8
4
TRX Triceps Extensions
3
10-15 reps
RPE 7-8
5A
TRX Ab Fallouts
3
10-12 reps
RPE 7-8
5B
Side Plank Dips
3
10-12 reps
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
TRX Pike Pushups
4
8-10 reps
RPE 8-9
2
TRX Flys (Deep Stretch)
5
10-12 reps
RPE 8-9
3
Resistance Band Lateral Raises
4
12-15 reps
RPE 8-9
4
TRX Triceps Extensions
3
10-15 reps
RPE 8-9
5A
TRX Ab Fallouts
3
10-12 reps
RPE 8-9
5B
Side Plank Dips
3
10-12 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
TRX Pike Pushups
4
8-10 reps
RPE 9-10
2
TRX Pike Pushups
1
AMRAP
RPE 10
3
TRX Flys (Deep Stretch)
5
10-12 reps
RPE 9-10
4
TRX Flys (Deep Stretch)
1
AMRAP
RPE 10
5
Resistance Band Lateral Raises
4
12-15 reps
RPE 9-10
6
Resistance Band Lateral Raises
1
AMRAP
RPE 10
7
TRX Triceps Extensions
3
10-15 reps
RPE 9-10
8
TRX Triceps Extensions
1
AMRAP
RPE 10
9A
TRX Ab Fallouts
3
10-12 reps
RPE 9-10
9B
Side Plank Dips
3
10-12 reps
RPE 9-10
10
TRX Ab Fallouts
1
AMRAP
RPE 10
11
Side Plank Dips
1
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
TRX Wide Rows
4
10-12 reps
RPE 6-7
2
Pull-Up (Weighted Vest)
5
10-12 reps
RPE 6-7
3
TRX Bicep Curls (Underhand Grip)
4
10-12 reps
RPE 6-7
4
TRX Rear Delt Flys
3
12-15 reps
RPE 6-7
5A
Mountain Climbers
3
0.5 mins
RPE 6-7
5B
TRX Fallouts Core Finisher (Optional)
3
10 reps
RPE 6-7
Day 5
#
Exercise
Sets
Reps
Intensity
1
TRX Wide Rows
4
10-12 reps
RPE 7-8
2
Pull-Up (Weighted Vest)
5
10-12 reps
RPE 7-8
3
TRX Bicep Curls (Underhand Grip)
4
10-12 reps
RPE 7-8
4
TRX Rear Delt Flys
3
12-15 reps
RPE 7-8
5A
Mountain Climbers
3
0.5 mins
RPE 7-8
5B
TRX Fallouts Core Finisher (Optional)
3
10 reps
RPE 7-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
TRX Wide Rows
4
10-12 reps
RPE 8-9
2
Pull-Up (Weighted Vest)
5
10-12 reps
RPE 8-9
3
TRX Bicep Curls (Underhand Grip)
4
10-12 reps
RPE 8-9
4
TRX Rear Delt Flys
3
12-15 reps
RPE 8-9
5A
Mountain Climbers
3
0.5 mins
RPE 8-9
5B
TRX Fallouts Core Finisher (Optional)
3
10 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
TRX Wide Rows
4
10-12 reps
RPE 9-10
2
TRX Wide Rows
1
AMRAP
RPE 10
3
Pull-Up (Weighted Vest)
5
10-12 reps
RPE 9-10
4
Pull-Up (Weighted Vest)
1
AMRAP
RPE 10
5
TRX Bicep Curls (Underhand Grip)
4
10-12 reps
RPE 9-10
6
TRX Bicep Curls (Underhand Grip)
1
AMRAP
RPE 10
7
TRX Rear Delt Flys
3
12-15 reps
RPE 9-10
8
TRX Rear Delt Flys
1
AMRAP
RPE 10
9A
Mountain Climbers
3
0.5 mins
RPE 9-10
9B
TRX Fallouts Core Finisher (Optional)
3
10 reps
RPE 9-10
10
Mountain Climbers
1
AMRAP
RPE 10
11
TRX Fallouts Core Finisher (Optional)
1
AMRAP
RPE 10
Week 1
1 / 4 Weeks
Day 1
1
TRX Chest Press (Slow Tempo)
4 Sets
8-12 Reps
@6-7
2
TRX Triceps Extensions
4 Sets
10-15 Reps
@6-7
3
Resistance Band OH Press
4 Sets
10-12 Reps
@6-7
4
Push Up
3 Sets
12-15 Reps
@6-7
5
TRX PIke-To-Plank Core Finisher (Optional)
3 Sets
10-12 Reps
@6-7
Day 2
1
TRX Neutral Grip Row
4 Sets
10-12 Reps
@6-7
2
TRX Face Pulls (Y-T Combo)
5 Sets
12-16 Reps
@6-7
3
TRX Bicep Curls (Palms Up)
4 Sets
10-12 Reps
@6-7
4
Resistance Band Curls (Varied Grip)
3 Sets
15 Reps
@6-7
5
TRX Fallouts Core Finisher (Optional)
3 Sets
12 Reps
@6-7
Day 3
1
TRX Bulgarian Split Squats
4 Sets
10-12 Reps
@6-7
2
TRX Hamstring Curls (Hips Up)
5 Sets
12-15 Reps
@6-7
3
Kettlebell Goblet Squat
4 Sets
12-15 Reps
@6-7
4
Resistance Band Glute Bridges
4 Sets
12-15 Reps
@6-7
5
Jump Ropes
3 Sets
1 mins
@6-7
Day 4
1
TRX Pike Pushups
4 Sets
8-10 Reps
@6-7
2
TRX Flys (Deep Stretch)
5 Sets
10-12 Reps
@6-7
3
Resistance Band Lateral Raises
4 Sets
12-15 Reps
@6-7
4
TRX Triceps Extensions
3 Sets
10-15 Reps
@6-7
5A
TRX Ab Fallouts
3 Sets
10-12 Reps
@6-7
5B
Side Plank Dips
3 Sets
10-12 Reps
@6-7
Day 5
1
TRX Wide Rows
4 Sets
10-12 Reps
@6-7
2
Pull-Up (Weighted Vest)
5 Sets
10-12 Reps
@6-7
3
TRX Bicep Curls (Underhand Grip)
4 Sets
10-12 Reps
@6-7
4
TRX Rear Delt Flys
3 Sets
12-15 Reps
@6-7
5A
Mountain Climbers
3 Sets
0.5 mins
@6-7
5B
TRX Fallouts Core Finisher (Optional)
3 Sets
10 Reps
@6-7