The Tralli Train Workout Program
TralliTrain
💪 Train Like Me: 8-Week Training Program 💪
If you’ve ever wanted to know exactly how I train—this is it. My personal 8-week training program is built around the same split I follow every week, designed to maximize strength, muscle growth, and overall performance. This program is perfect for anyone who wants to push themselves harder, train smarter, and build a physique that’s both strong and athletic.
The Split: Day 1: Push/Pull (Shoulders & Back) Day 2: Legs Day 3: Push/Pull (Chest, Triceps & Biceps) Day 4: Legs Day 5: Full Body Day 6: Extra Focus Day (rotating muscle group or area that needs more work)
What makes this program different is progressive variety—every other week, the exercise variations change to keep your body guessing and your progress climbing. You’ll never hit a plateau, and you’ll always feel challenged. ✅ My exact training structure—the same way I train ✅ 8 weeks of progressive workouts to keep you growing ✅ Balanced strength & hypertrophy focus for size and performance ✅ Customizable intensity for your fitness level ✅ Extra focus day so you can target weak points and bring up lagging muscles
If you’re ready to stop guessing and start following a proven system, this program will give you the blueprint.
👉 Train like me for 8 weeks—and see just how far you can take your strength, endurance, and physique.
A1
Side to Side Lunge
2 x 30
A2
Lunge And Twist
2 x 30
A3
Worlds Greatest Stretch
2 x 30
A4
Walk Outs
2 x 30
B1
Dumbbell Push Press
15, 12, 10, 8
B2
Pull ups
4 x 10
C1
Dumbbell Lateral Raise
15, 12, 10, 8
C2
Barbell Bent Over Row
15, 12, 10, 8
D1
Face Pull
4 x 15
D2
Lat Pull Down
15, 12, 10, 8
E1
Plate Front Raise
15, 12, 10, 8
E2
Cable Mid Row
15, 12, 10, 8
A1
Walk Outs
2 x 30
A2
Worlds Greatest Stretch
2 x 30
A3
Side to Side Lunge
2 x 30
A4
Lunge And Twist
2 x 30
B1
Barbell Back Squat
15, 12, 10, 8
B2
Bulgarian Split Squat
15, 12, 10, 8
C1
Barbell Deadlift
15, 12, 10, 8
C2
DB Side Lunge
15, 12, 10, 8
D1
Step Up
15, 12, 10, 8
D2
Calf Raises
4 x 25
A1
Walk Outs
2 x 30
A2
Worlds Greatest Stretch
2 x 30
A3
Side to Side Lunge
2 x 30
A4
Lunge And Twist
2 x 30
B1
DB Bench Press
15, 12, 10, 8
B2
Barbell Bicep Curl
15, 12, 10, 8
C1
DB Incline Bench Press
15, 12, 10, 8
C2
Dumbbell Incline Bicep Curl
15, 12, 10, 8
D1
Incline Chest Fly
15, 12, 10, 8
D2
Cable Rope Tricep Extension
15, 12, 10, 8
E1
Push Up
5 x 20
E2
Tall Kneeling Hammer Curl
5 x 20
A1
Lunge And Twist
2 x 30
A2
Side to Side Lunge
2 x 30
A3
Worlds Greatest Stretch
2 x 30
A4
Walk Outs
2 x 30
B1
Barbell Front Squat
15, 12, 10, 8
B2
DB RDL
15, 12, 10, 8
C1
Curtsy Lunge
12, 10, 8, 6
C2
Barbell Hip Thrust
15, 12, 10, 8
D1
Goblet Squat
5 x 20
D2
Calf Raises
5 x 20
A1
Lunge And Twist
2 x 30
A2
Side to Side Lunge
2 x 30
A3
Worlds Greatest Stretch
2 x 30
A4
Walk Outs
2 x 30
B1
1 Kettlebell Clean & Press
4 x 10
B2
Pull ups
4 x 10
C1
Trap Bar Deadlift
15, 12, 10, 8
C2
Push Up Shoulder Tap
4 x 20
D1
Farmers Carry
4 x 40
D2
Weighted Sit Up
4 x 20
A1
Lunge And Twist
2 x 30
A2
Side to Side Lunge
2 x 30
A3
Worlds Greatest Stretch
2 x 30
A4
Walk Outs
2 x 30
B1
Renegade Row
4 x 10
B2
Band Assisted Close Grip Pull Up
4 x 10
C1
SA Cable Mid Row
15, 12, 10, 8
C2
Dumbbell Alternating Bicep Curl
12, 10, 8, 6
D1
Cable Rear Delt Flys
15, 12, 10, 8
D2
Barbell Bicep Curl
15, 12, 10, 8
Matt Tralli
Matt Tralli is a fitness coach and wellness advocate passionate about helping people build strength, confidence, and healthier lifestyles. With years of experience in training and a focus on simple, effective programs, Matt makes fitness approachable for beginners while challenging enough to deliver real results. His mission is to empower others to unlock their potential—inside and outside the gym
