for advanced – 2x per week

  • Level: Advanced

  • Goal: strength building, muscle building, fat burning & heart health, regeneration

  • Frequency: 2 × per week

  • Workout duration: approx. 75 minutes

  • Full-body training for maximum effect

Day 1: Upper body & core

Section Exercise Duration Target
Warm-up (10 min.) Arm circles + jumping rope 10 min. Joint mobilization
Strength training (45 min.) Bench press or dumbbell press 4 x 8-12 Chest, shoulders, triceps
Pull-ups (or lat pull-ups) 4 x 10-12 Back, biceps
Shoulder press with dumbbells 3 x 10 Shoulders
Rowing on cable or barbell 3 x 10 Back
Dips or tricep presses 3 x 12 Triceps
Bicep curls with dumbbells 3 x 12 Biceps
Plank + leg lift 3 x 30 sec. Core stability
Cardio (15 min.) Interval sprints on the treadmill 15 min. Endurance
Cool-down (5 min.) Static stretching 5 min. Regeneration

Day 2: Lower body & core

Section Exercise Duration Target
Warm-up (10 min.) Leg swings + stepper 10 min. Mobilization
Strength training (45 min.) Squats with barbell 4 x 8-12 Legs, glutes
Romanian deadlift 4 x 10 Hamstrings
Lunges with dumbbells 3 x 12 each side Legs, glutes
Standing calf raises 3 x 15 Lower legs
Leg curl machine 3 x 12 Hamstrings
Russian twists 3 x 15 each side Core
Hanging leg raises 3 x 15 Abdominal muscles
Cardio (15 min.) Ergometer or stair climber 15 min. Fat burning
Cool-down (5 min.) Stretching legs & back 5 min. Regeneration

  • Back

  • Lower body

  • Upper body

  • Advanced

  • Beginners

  • Abductors

  • Adductors

  • Biceps

  • Chest

  • Deltoid muscle

  • Gluteus

  • Hamstrings

  • Lateral abdominal muscles

  • Latissimus

  • Quadriceps

  • Rhomboids

  • Triceps

for advanced – 2x per week

  • Level: Advanced

  • Goal: strength building, muscle building, fat burning & heart health, regeneration

  • Frequency: 2 × per week

  • Workout duration: approx. 75 minutes

  • Full-body training for maximum effect

Day 1: Upper body & core

Section Exercise Duration Target
Warm-up (10 min.) Arm circles + jumping rope 10 min. Joint mobilization
Strength training (45 min.) Bench press or dumbbell press 4 x 8-12 Chest, shoulders, triceps
Pull-ups (or lat pull-ups) 4 x 10-12 Back, biceps
Shoulder press with dumbbells 3 x 10 Shoulders
Rowing on cable or barbell 3 x 10 Back
Dips or tricep presses 3 x 12 Triceps
Bicep curls with dumbbells 3 x 12 Biceps
Plank + leg lift 3 x 30 sec. Core stability
Cardio (15 min.) Interval sprints on the treadmill 15 min. Endurance
Cool-down (5 min.) Static stretching 5 min. Regeneration

Day 2: Lower body & core

Section Exercise Duration Target
Warm-up (10 min.) Leg swings + stepper 10 min. Mobilization
Strength training (45 min.) Squats with barbell 4 x 8-12 Legs, glutes
Romanian deadlift 4 x 10 Hamstrings
Lunges with dumbbells 3 x 12 each side Legs, glutes
Standing calf raises 3 x 15 Lower legs
Leg curl machine 3 x 12 Hamstrings
Russian twists 3 x 15 each side Core
Hanging leg raises 3 x 15 Abdominal muscles
Cardio (15 min.) Ergometer or stair climber 15 min. Fat burning
Cool-down (5 min.) Stretching legs & back 5 min. Regeneration