for beginners with sports experience –
3x per week

  • Level: Beginner with sports experience

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

  • Frequency: 3 × per week

  • Workout duration: approx. 60 minutes

  • Full-body training for maximum effect

Section Exercise Duration Target
Warm-up (10 min.) Dynamic stretching + mobilization 10 min. Activate joints
Strength training (40 min.) Squats 3 x 10 Legs, glutes
Bench press 3 x 10 Chest, shoulders, triceps
Pull-ups 3 x 10 Back, biceps
Rowing on cable pulley 3 x 12 Back
Shoulder press with dumbbells 3 x 10 Shoulders
Cardio (10 min.) Interval treadmill or ergometer 10 min. Cardio
Cool-down (5 min.) Static stretching 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 beginners with sports experience –
3x per week

  • Level: Beginner with sports experience

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

  • Frequency: 3 × per week

  • Workout duration: approx. 60 minutes

  • Full-body training for maximum effect

Section Exercise Duration Target
Warm-up (10 min.) Dynamic stretching + mobilization 10 min. Activate joints
Strength training (40 min.) Squats 3 x 10 Legs, glutes
Bench press 3 x 10 Chest, shoulders, triceps
Pull-ups 3 x 10 Back, biceps
Rowing on cable pulley 3 x 12 Back
Shoulder press with dumbbells 3 x 10 Shoulders
Cardio (10 min.) Interval treadmill or ergometer 10 min. Cardio
Cool-down (5 min.) Static stretching 5 min. Regeneration