1Exercise
Suspension-Assisted Squat
Rest 1m 30s
- 112 reps x 0 kgRIR 3
- 210 reps x 5 kgRIR 2
- 38 reps x 10 kgRIR 1
Sit between hips, keep heels grounded, and use straps for balance support rather than pulling with the arms.
Workouts With Suspension
Suspension workouts that build total-body strength and muscle with adjustable leverage, near-failure effort targets, and practical progression using body-angle changes first and small external load additions when needed.
Set load units
Workout 1
6 exercises16 sets
Suspension Strength and Hypertrophy Workout Template
Quadriceps, Hamstrings, Glutes, Chest, Biceps, Triceps, Front Delts, Abdominals
A suspension-focused template using adjustable body angle, moderate set volume, and near-failure effort targets to improve strength, muscle, and movement control.
- 1
- 2
- 112 reps x 0 kgRIR 3
- 210 reps x 0 kgRIR 2
- 38 reps x 5 kgRIR 1
Keep elbows softly bent and shoulders packed; avoid over-stretching at end range.
- 3
- 112 reps x 0 kgRIR 3
- 210 reps x 5 kgRIR 2
- 38 reps x 10 kgRIR 1
Keep elbows high and still; avoid hips shooting forward as fatigue rises.
- 4
4ExerciseSuspension Triceps Extension
Rest 1m 15s
- 112 reps x 0 kgRIR 3
- 210 reps x 5 kgRIR 2
- 38 reps x 10 kgRIR 1
Lock ribs down, keep elbows pointed forward, and avoid lower-back extension as you fatigue.
- 5
5ExerciseSuspension Front Raise
Rest 1m
- 115 reps x 0 kgRIR 3
- 212 reps x 0 kgRIR 2
- 310 reps x 5 kgRIR 1
Raise arms to shoulder height without shrugging; keep neck long and core braced.
- 6
6ExerciseBodyweight Plank (Core Finisher)
Rest 1m
- 145s
Brace glutes and abs, keep straight line from shoulders through heels, and breathe through the hold.