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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!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
15.4%
Triceps
13.8%
Front Delts
12.3%
Upper Back
10.8%
Glutes
10.8%
Chest
7.7%
Calves
7.7%
Lats
6.2%
Hamstrings
6.2%
Middle Delts
4.6%
Biceps
3.1%
Abs
1.5%
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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