for advanced – 4x per week

  • Level: advanced

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

  • Frequency: 4 × per week

  • Workout duration: approx. 75 minutes

  • Full-body training for maximum effect

Day 1: Push (chest, shoulders, triceps)

Section Exercise Dauer Ziel
Warm-up (10 Min.) Shoulder circles + rowing 10 min. Activation
Strength training (45 min.) Bench press or dumbbell press 4 x 8-12 Chest, shoulders, triceps
Shoulder press with barbells 4 x 10 Shoulders
Dips 3 x 12 Triceps
Triceps press on cable pulley 3 x 12 Triceps
Front lift with dumbbells 3 x 12 Front shoulders
Cardio (15 min.) HIIT (e.g. jumping rope) 15 min. Endurance
Cool-down (5 min.) Stretching chest, shoulders, triceps 5 min. Recovery

Day 2: Pull (back, biceps, rear shoulders)

Section Exercise Duration Target
Warm-up (10 min.) Arm circles + rowing 10 min. Mobilization
Strength training (45 min.) Pull-ups or lat pull-downs 4 x 10-12 Back, biceps
Rowing with barbell 4 x 10 Back
Face pulls on cable pulley 3 x 12 Rear shoulders
Bicep curls with barbell 3 x 12 Biceps
Reverse flys with dumbbells 3 x 12 Hintere Schultern
Cardio (15 min.) Treadmill or rowing machine 15 min. Endurance
Cool-down (5 min.) Stretching back & arms 5 min. Regeneration

Day 3: Legs & bottom

Section Exercise Duration Target
Warm-up (10 min.) Leg swings + stepper 10 min. Activation
Strength training (45 min.) Squats with barbell 4 x 8-12 Legs, glutes
Squats with barbell 4 x 10 Back, legs
Hip thrusts 3 x 12 Glutes
Standing calf raises 3 x 15 Lower legs
Leg press 3 x 12 Quadriceps
Cardio (15 min.) Ergometer or jumping rope 15 min. Fat burning
Cool-down (5 min.) Stretching legs & bottom 5 min. Recovery

Day 4: Core & cardio focus with functional training

Section Exercise Duration Target
Warm-up (10 min.) Jumping jacks + cat-cow 10 min. Activation
Functional training (45 min.) Kettlebell swings 4 x 15 Power
Battle ropes 4 x 30 sec. Explosiveness
Hanging leg raises 3 x 15 Core
Burpees 3 x 12 Full body
Cool-down (5 min.) Static stretching 5 min. Recovery

  • Back

  • Lower body

  • Upper body

  • Advanced

  • Beginners

  • Abductors

  • Adductors

  • Biceps

  • Chest

  • Deltoid muscle

  • Gluteus

  • Hamstrings

  • Lateral abdominal muscles

  • Latissimus

  • Quadriceps

  • Rhomboids

  • Triceps

for advanced – 4x per week

  • Level: advanced

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

  • Frequency: 4 × per week

  • Workout duration: approx. 75 minutes

  • Full-body training for maximum effect

Day 1: Push (chest, shoulders, triceps)

Section Exercise Dauer Ziel
Warm-up (10 Min.) Shoulder circles + rowing 10 min. Activation
Strength training (45 min.) Bench press or dumbbell press 4 x 8-12 Chest, shoulders, triceps
Shoulder press with barbells 4 x 10 Shoulders
Dips 3 x 12 Triceps
Triceps press on cable pulley 3 x 12 Triceps
Front lift with dumbbells 3 x 12 Front shoulders
Cardio (15 min.) HIIT (e.g. jumping rope) 15 min. Endurance
Cool-down (5 min.) Stretching chest, shoulders, triceps 5 min. Recovery

Day 2: Pull (back, biceps, rear shoulders)

Section Exercise Duration Target
Warm-up (10 min.) Arm circles + rowing 10 min. Mobilization
Strength training (45 min.) Pull-ups or lat pull-downs 4 x 10-12 Back, biceps
Rowing with barbell 4 x 10 Back
Face pulls on cable pulley 3 x 12 Rear shoulders
Bicep curls with barbell 3 x 12 Biceps
Reverse flys with dumbbells 3 x 12 Hintere Schultern
Cardio (15 min.) Treadmill or rowing machine 15 min. Endurance
Cool-down (5 min.) Stretching back & arms 5 min. Regeneration

Day 3: Legs & bottom

Section Exercise Duration Target
Warm-up (10 min.) Leg swings + stepper 10 min. Activation
Strength training (45 min.) Squats with barbell 4 x 8-12 Legs, glutes
Squats with barbell 4 x 10 Back, legs
Hip thrusts 3 x 12 Glutes
Standing calf raises 3 x 15 Lower legs
Leg press 3 x 12 Quadriceps
Cardio (15 min.) Ergometer or jumping rope 15 min. Fat burning
Cool-down (5 min.) Stretching legs & bottom 5 min. Recovery

Day 4: Core & cardio focus with functional training

Section Exercise Duration Target
Warm-up (10 min.) Jumping jacks + cat-cow 10 min. Activation
Functional training (45 min.) Kettlebell swings 4 x 15 Power
Battle ropes 4 x 30 sec. Explosiveness
Hanging leg raises 3 x 15 Core
Burpees 3 x 12 Full body
Cool-down (5 min.) Static stretching 5 min. Recovery