logo
BoostcampPNG

Suspension Trainer Hypertrophy

by Samuel M.
8 athletes joined

Program Description

Hypertrophy, strength, and endurance program that can be run three or six days a week.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    At Home
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 24, 2024 01:52
  • Last Edited
    Jun 18, 2025 08:24

Summary

Unlock your muscle-building potential with the Suspension Trainer Hypertrophy program. Over the course of 8 weeks, this dynamic plan combines bodyweight exercises and TRX training, targeting major muscle groups three times a week. Each session is designed to maximize hypertrophy through effective supersets, ensuring you build strength and size efficiently. Perfect for at-home workouts, this program will challenge your limits and transform your physique. Get ready to elevate your training and see real results!
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (TRX)
3
6 reps
RPE 8
1B
Y Raise (TRX)
3
4 reps
RPE 8
2A
TRX High Feet Pushup
3
6 reps
RPE 8
2B
Chest Fly (TRX)
3
6 reps
RPE 8
2C
Push Up (Knees)
3
15 reps
RPE 8
3A
TRX T
3
4 reps
RPE 8
3B
TRX Row
3
8 reps
RPE 8
3C
TRX Low Row
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (TRX)
3
6 reps
RPE 8
1B
Y Raise (TRX)
3
4 reps
RPE 8
2A
TRX High Feet Pushup
3
6 reps
RPE 8
2B
Chest Fly (TRX)
3
6 reps
RPE 8
2C
Push Up (Knees)
3
15 reps
RPE 8
3A
TRX T
3
4 reps
RPE 8
3B
TRX Row
3
8 reps
RPE 8
3C
TRX Low Row
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (TRX)
3
6 reps
RPE 8
1B
Y Raise (TRX)
3
4 reps
RPE 8
2A
TRX High Feet Pushup
3
6 reps
RPE 8
2B
Chest Fly (TRX)
3
6 reps
RPE 8
2C
Push Up (Knees)
3
15 reps
RPE 8
3A
TRX T
3
4 reps
RPE 8
3B
TRX Row
3
8 reps
RPE 8
3C
TRX Low Row
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (TRX)
3
6 reps
RPE 8
1B
Y Raise (TRX)
3
4 reps
RPE 8
2A
TRX High Feet Pushup
3
6 reps
RPE 8
2B
Chest Fly (TRX)
3
6 reps
RPE 8
2C
Push Up (Knees)
3
15 reps
RPE 8
3A
TRX T
3
4 reps
RPE 8
3B
TRX Row
3
8 reps
RPE 8
3C
TRX Low Row
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (TRX)
3
6 reps
RPE 8
1B
Y Raise (TRX)
3
4 reps
RPE 8
2A
TRX High Feet Pushup
3
6 reps
RPE 8
2B
Chest Fly (TRX)
3
6 reps
RPE 8
2C
Push Up (Knees)
3
15 reps
RPE 8
3A
TRX T
3
4 reps
RPE 8
3B
TRX Row
3
8 reps
RPE 8
3C
TRX Low Row
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (TRX)
3
6 reps
RPE 8
1B
Y Raise (TRX)
3
4 reps
RPE 8
2A
TRX High Feet Pushup
3
6 reps
RPE 8
2B
Chest Fly (TRX)
3
6 reps
RPE 8
2C
Push Up (Knees)
3
15 reps
RPE 8
3A
TRX T
3
4 reps
RPE 8
3B
TRX Row
3
8 reps
RPE 8
3C
TRX Low Row
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (TRX)
3
6 reps
RPE 8
1B
Y Raise (TRX)
3
4 reps
RPE 8
2A
TRX High Feet Pushup
3
6 reps
RPE 8
2B
Chest Fly (TRX)
3
6 reps
RPE 8
2C
Push Up (Knees)
3
15 reps
RPE 8
3A
TRX T
3
4 reps
RPE 8
3B
TRX Row
3
8 reps
RPE 8
3C
TRX Low Row
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (TRX)
3
6 reps
RPE 8
1B
Y Raise (TRX)
3
4 reps
RPE 8
2A
TRX High Feet Pushup
3
6 reps
RPE 8
2B
Chest Fly (TRX)
3
6 reps
RPE 8
2C
Push Up (Knees)
3
15 reps
RPE 8
3A
TRX T
3
4 reps
RPE 8
3B
TRX Row
3
8 reps
RPE 8
3C
TRX Low Row
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pistol Squat
3
6 reps
RPE 8
1B
Bulgarian Split Squat (Bodyweight)
3
12 reps
RPE 8
1C
Jump Squat (TRX)
3
15 reps
RPE 8
2A
Calf Raise (Bodyweight)
3
15 reps
RPE 8
2B
Abs Crunch (TRX)
3
10 reps
RPE 8
3A
Hamstring Curl (TRX)
3
6 reps
RPE 8
3B
Hip Thrust (TRX)
3
10 reps
RPE 8
3C
Wide Jump Squat (TRX)
3
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pistol Squat
3
6 reps
RPE 8
1B
Bulgarian Split Squat (Bodyweight)
3
12 reps
RPE 8
1C
Jump Squat (TRX)
3
15 reps
RPE 8
2A
Calf Raise (Bodyweight)
3
15 reps
RPE 8
2B
Abs Crunch (TRX)
3
10 reps
RPE 8
3A
Hamstring Curl (TRX)
3
6 reps
RPE 8
3B
Hip Thrust (TRX)
3
10 reps
RPE 8
3C
Wide Jump Squat (TRX)
3
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pistol Squat
3
6 reps
RPE 8
1B
Bulgarian Split Squat (Bodyweight)
3
12 reps
RPE 8
1C
Jump Squat (TRX)
3
15 reps
RPE 8
2A
Calf Raise (Bodyweight)
3
15 reps
RPE 8
2B
Abs Crunch (TRX)
3
10 reps
RPE 8
3A
Hamstring Curl (TRX)
3
6 reps
RPE 8
3B
Hip Thrust (TRX)
3
10 reps
RPE 8
3C
Wide Jump Squat (TRX)
3
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pistol Squat
3
6 reps
RPE 8
1B
Bulgarian Split Squat (Bodyweight)
3
12 reps
RPE 8
1C
Jump Squat (TRX)
3
15 reps
RPE 8
2A
Calf Raise (Bodyweight)
3
15 reps
RPE 8
2B
Abs Crunch (TRX)
3
10 reps
RPE 8
3A
Hamstring Curl (TRX)
3
6 reps
RPE 8
3B
Hip Thrust (TRX)
3
10 reps
RPE 8
3C
Wide Jump Squat (TRX)
3
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pistol Squat
3
6 reps
RPE 8
1B
Bulgarian Split Squat (Bodyweight)
3
12 reps
RPE 8
1C
Jump Squat (TRX)
3
15 reps
RPE 8
2A
Calf Raise (Bodyweight)
3
15 reps
RPE 8
2B
Abs Crunch (TRX)
3
10 reps
RPE 8
3A
Hamstring Curl (TRX)
3
6 reps
RPE 8
3B
Hip Thrust (TRX)
3
10 reps
RPE 8
3C
Wide Jump Squat (TRX)
3
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pistol Squat
3
6 reps
RPE 8
1B
Bulgarian Split Squat (Bodyweight)
3
12 reps
RPE 8
1C
Jump Squat (TRX)
3
15 reps
RPE 8
2A
Calf Raise (Bodyweight)
3
15 reps
RPE 8
2B
Abs Crunch (TRX)
3
10 reps
RPE 8
3A
Hamstring Curl (TRX)
3
6 reps
RPE 8
3B
Hip Thrust (TRX)
3
10 reps
RPE 8
3C
Wide Jump Squat (TRX)
3
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pistol Squat
3
6 reps
RPE 8
1B
Bulgarian Split Squat (Bodyweight)
3
12 reps
RPE 8
1C
Jump Squat (TRX)
3
15 reps
RPE 8
2A
Calf Raise (Bodyweight)
3
15 reps
RPE 8
2B
Abs Crunch (TRX)
3
10 reps
RPE 8
3A
Hamstring Curl (TRX)
3
6 reps
RPE 8
3B
Hip Thrust (TRX)
3
10 reps
RPE 8
3C
Wide Jump Squat (TRX)
3
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pistol Squat
3
6 reps
RPE 8
1B
Bulgarian Split Squat (Bodyweight)
3
12 reps
RPE 8
1C
Jump Squat (TRX)
3
15 reps
RPE 8
2A
Calf Raise (Bodyweight)
3
15 reps
RPE 8
2B
Abs Crunch (TRX)
3
10 reps
RPE 8
3A
Hamstring Curl (TRX)
3
6 reps
RPE 8
3B
Hip Thrust (TRX)
3
10 reps
RPE 8
3C
Wide Jump Squat (TRX)
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
TRX T
3
6 reps
RPE 8
1B
TRX Front Raise
3
8 reps
RPE 8
1C
Pike Push Up
3
15 reps
RPE 8
2A
Bicep Curl (TRX)
3
10 reps
RPE 8
2B
Hammer Curl (TRX)
3
8 reps
RPE 8
2C
Reverse Bicep Curl (TRX)
3
10 reps
RPE 8
3A
Close Grip Chest Press (TRX)
3
8 reps
RPE 8
3B
Tricep Dip (TRX)
3
8 reps
RPE 8
3C
Skull Crusher (TRX)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
TRX T
3
6 reps
RPE 8
1B
TRX Front Raise
3
8 reps
RPE 8
1C
Pike Push Up
3
15 reps
RPE 8
2A
Bicep Curl (TRX)
3
10 reps
RPE 8
2B
Hammer Curl (TRX)
3
8 reps
RPE 8
2C
Reverse Bicep Curl (TRX)
3
10 reps
RPE 8
3A
Close Grip Chest Press (TRX)
3
8 reps
RPE 8
3B
Tricep Dip (TRX)
3
8 reps
RPE 8
3C
Skull Crusher (TRX)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
TRX T
3
6 reps
RPE 8
1B
TRX Front Raise
3
8 reps
RPE 8
1C
Pike Push Up
3
15 reps
RPE 8
2A
Bicep Curl (TRX)
3
10 reps
RPE 8
2B
Hammer Curl (TRX)
3
8 reps
RPE 8
2C
Reverse Bicep Curl (TRX)
3
10 reps
RPE 8
3A
Close Grip Chest Press (TRX)
3
8 reps
RPE 8
3B
Tricep Dip (TRX)
3
8 reps
RPE 8
3C
Skull Crusher (TRX)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
TRX T
3
6 reps
RPE 8
1B
TRX Front Raise
3
8 reps
RPE 8
1C
Pike Push Up
3
15 reps
RPE 8
2A
Bicep Curl (TRX)
3
10 reps
RPE 8
2B
Hammer Curl (TRX)
3
8 reps
RPE 8
2C
Reverse Bicep Curl (TRX)
3
10 reps
RPE 8
3A
Close Grip Chest Press (TRX)
3
8 reps
RPE 8
3B
Tricep Dip (TRX)
3
8 reps
RPE 8
3C
Skull Crusher (TRX)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
TRX T
3
6 reps
RPE 8
1B
TRX Front Raise
3
8 reps
RPE 8
1C
Pike Push Up
3
15 reps
RPE 8
2A
Bicep Curl (TRX)
3
10 reps
RPE 8
2B
Hammer Curl (TRX)
3
8 reps
RPE 8
2C
Reverse Bicep Curl (TRX)
3
10 reps
RPE 8
3A
Close Grip Chest Press (TRX)
3
8 reps
RPE 8
3B
Tricep Dip (TRX)
3
8 reps
RPE 8
3C
Skull Crusher (TRX)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
TRX T
3
6 reps
RPE 8
1B
TRX Front Raise
3
8 reps
RPE 8
1C
Pike Push Up
3
15 reps
RPE 8
2A
Bicep Curl (TRX)
3
10 reps
RPE 8
2B
Hammer Curl (TRX)
3
8 reps
RPE 8
2C
Reverse Bicep Curl (TRX)
3
10 reps
RPE 8
3A
Close Grip Chest Press (TRX)
3
8 reps
RPE 8
3B
Tricep Dip (TRX)
3
8 reps
RPE 8
3C
Skull Crusher (TRX)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
TRX T
3
6 reps
RPE 8
1B
TRX Front Raise
3
8 reps
RPE 8
1C
Pike Push Up
3
15 reps
RPE 8
2A
Bicep Curl (TRX)
3
10 reps
RPE 8
2B
Hammer Curl (TRX)
3
8 reps
RPE 8
2C
Reverse Bicep Curl (TRX)
3
10 reps
RPE 8
3A
Close Grip Chest Press (TRX)
3
8 reps
RPE 8
3B
Tricep Dip (TRX)
3
8 reps
RPE 8
3C
Skull Crusher (TRX)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
TRX T
3
6 reps
RPE 8
1B
TRX Front Raise
3
8 reps
RPE 8
1C
Pike Push Up
3
15 reps
RPE 8
2A
Bicep Curl (TRX)
3
10 reps
RPE 8
2B
Hammer Curl (TRX)
3
8 reps
RPE 8
2C
Reverse Bicep Curl (TRX)
3
10 reps
RPE 8
3A
Close Grip Chest Press (TRX)
3
8 reps
RPE 8
3B
Tricep Dip (TRX)
3
8 reps
RPE 8
3C
Skull Crusher (TRX)
3
12 reps
RPE 8
Week 1
1 / 8 Weeks
Day 1
1A
Chest Press (TRX)
3 Sets
6 Reps
@8
1B
Y Raise (TRX)
3 Sets
4 Reps
@8
2A
TRX High Feet Pushup
3 Sets
6 Reps
@8
2B
Chest Fly (TRX)
3 Sets
6 Reps
@8
2C
Push Up (Knees)
3 Sets
15 Reps
@8
3A
TRX T
3 Sets
4 Reps
@8
3B
TRX Row
3 Sets
8 Reps
@8
3C
TRX Low Row
3 Sets
8 Reps
@8
Day 2
1A
Pistol Squat
3 Sets
6 Reps
@8
1B
Bulgarian Split Squat (Bodyweight)
3 Sets
12 Reps
@8
1C
Jump Squat (TRX)
3 Sets
15 Reps
@8
2A
Calf Raise (Bodyweight)
3 Sets
15 Reps
@8
2B
Abs Crunch (TRX)
3 Sets
10 Reps
@8
3A
Hamstring Curl (TRX)
3 Sets
6 Reps
@8
3B
Hip Thrust (TRX)
3 Sets
10 Reps
@8
3C
Wide Jump Squat (TRX)
3 Sets
20 Reps
@8
Day 3
1A
TRX T
3 Sets
6 Reps
@8
1B
TRX Front Raise
3 Sets
8 Reps
@8
1C
Pike Push Up
3 Sets
15 Reps
@8
2A
Bicep Curl (TRX)
3 Sets
10 Reps
@8
2B
Hammer Curl (TRX)
3 Sets
8 Reps
@8
2C
Reverse Bicep Curl (TRX)
3 Sets
10 Reps
@8
3A
Close Grip Chest Press (TRX)
3 Sets
8 Reps
@8
3B
Tricep Dip (TRX)
3 Sets
8 Reps
@8
3C
Skull Crusher (TRX)
3 Sets
12 Reps
@8