Full Body Workouts With Suspension

Full-body suspension workouts for adults who want practical strength and muscle progress with joint-friendly loading, clear effort targets, and simple week-to-week progression anchored by controlled leverage changes.
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Workout 1

6 exercises18 sets

Full Body Suspension Strength Builder

Quadriceps, Hamstrings, Glutes, Lats, Trapezius, Rear Delts, Chest, Triceps, Abdominals

A suspension-first full-body template using multi-joint work, near-failure effort, and progressive leverage plus small external-load steps.

  1. 1
    Suspension-Assisted Squat
    anatomy
    anatomy
    1Exercise

    Suspension-Assisted Squat

    Rest 2m

    • 112 reps x 0 kgRIR 3
    • 210 reps x 4 kgRIR 2
    • 310 reps x 6 kgRIR 2
    • 48 reps x 8 kgRIR 1

    Brace before descent, keep knees tracking over toes, and avoid using arms to yank through the sticking point.

  2. 2
    Pull Up (Bodyweight Exception)
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    2Exercise

    Pull Up (Bodyweight Exception)

    Rest 2m 30s

    • 18 reps x 0 kgRIR 3
    • 26 reps x 0 kgRIR 2
    • 36 reps x 2.5 kgRIR 2
    • 45 reps x 5 kgRIR 1

    Start each rep from a dead hang with packed shoulders. Avoid kipping; keep a controlled 2-3 second eccentric.

  3. 3
    Suspension Chest Fly
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    3Exercise
    Suspension Chest Fly

    Rest 1m 30s

    • 112 reps x 0 kgRIR 3
    • 212 reps x 0 kgRIR 2
    • 310 reps x 2 kgRIR 1

    Keep elbows softly bent, ribs down, and shoulder blades moving smoothly without shrugging.

  4. 4
    Reverse Lunge (No-Equipment Exception)
    anatomy
    anatomy
    4Exercise

    Reverse Lunge (No-Equipment Exception)

    Rest 1m 30s

    • 110 reps x 0 kgRIR 3
    • 210 reps x 0 kgRIR 2
    • 38 reps x 0 kgRIR 1

    Stay tall, lightly tap the back knee, and drive through the whole front foot.

  5. 5
    Suspension Triceps Extension
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    5Exercise

    Suspension Triceps Extension

    Rest 1m 15s

    • 112 reps x 0 kgRIR 3
    • 210 reps x 1 kgRIR 2
    • 38 reps x 2.5 kgRIR 1

    Keep elbows fixed and shoulders down; avoid flaring ribs or losing neutral alignment.

  6. 6
    Plank (No-Equipment Exception)
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    6Exercise

    Plank (No-Equipment Exception)

    Rest 1m

    • 145s

    Stack shoulders over elbows, squeeze glutes, and keep a neutral spine throughout.