TRX BBB PPL Split
TRX-Based BBB hypertrophy program, supporting powerlifting with minimal equipment. At-home/on-the-go mostly bodyweight or weighted vest movements.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | TRX Chest Press (Slow Tempo) | 4 | 8–12 reps | @6–7 |
| 2 | TRX Triceps Extensions | 4 | 10–15 reps | @6–7 |
| 3 | Resistance Band OH Press | 4 | 10–12 reps | @6–7 |
| 4 | Push Up | 3 | 12–15 reps | @6–7 |
| 5 | TRX PIke-To-Plank Core Finisher (Optional) | 3 | 10–12 reps | @6–7 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | TRX Neutral Grip Row | 4 | 10–12 reps | @6–7 |
| 2 | TRX Face Pulls (Y-T Combo) | 5 | 12–16 reps | @6–7 |
| 3 | TRX Bicep Curls (Palms Up) | 4 | 10–12 reps | @6–7 |
| 4 | Resistance Band Curls (Varied Grip) | 3 | 15 reps | @6–7 |
| 5 | TRX Fallouts Core Finisher (Optional) | 3 | 12 reps | @6–7 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | TRX Bulgarian Split Squats | 4 | 10–12 reps | @6–7 |
| 2 | TRX Hamstring Curls (Hips Up) | 5 | 12–15 reps | @6–7 |
| 3 | Kettlebell Goblet Squat | 4 | 12–15 reps | @6–7 |
| 4 | Resistance Band Glute Bridges | 4 | 12–15 reps | @6–7 |
| 5 | Jump Ropes | 3 | 1 min | @6–7 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | TRX Pike Pushups | 4 | 8–10 reps | @6–7 |
| 2 | TRX Flys (Deep Stretch) | 5 | 10–12 reps | @6–7 |
| 3 | Resistance Band Lateral Raises | 4 | 12–15 reps | @6–7 |
| 4 | TRX Triceps Extensions | 3 | 10–15 reps | @6–7 |
| Superset | ||||
| 5A | TRX Ab Fallouts | 3 | 10–12 reps | @6–7 |
| 5B | Side Plank Dips | 3 | 10–12 reps | @6–7 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | TRX Wide Rows | 4 | 10–12 reps | @6–7 |
| 2 | Pull-Up (Weighted Vest) | 5 | 10–12 reps | @6–7 |
| 3 | TRX Bicep Curls (Underhand Grip) | 4 | 10–12 reps | @6–7 |
| 4 | TRX Rear Delt Flys | 3 | 12–15 reps | @6–7 |
| Superset | ||||
| 5A | Mountain Climbers | 3 | 0.5 min | @6–7 |
| 5B | TRX Fallouts Core Finisher (Optional) | 3 | 10 reps | @6–7 |
Weeks 2–4 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, TRX BBB PPL Split is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 4 weeks are fully unlocked.
This is a home workout program. No gym required. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 70 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
TRX BBB PPL Split is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 4 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
TRX BBB PPL Split is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
