for advanced – 3x per week

  • Level: advanced

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

  • Frequency: 3 × per week

  • Workout duration: approx. 75 minutes

  • Full-body training for maximum effect

Day 1: Legs, butt & core

Section Exercise Duration Target
Warm-up (10 min.) Knee circles + jumping rope 10 min. Mobilization
Strength training (45 min.) Squats with barbell 4 x 8-12 Legs, glutes
Romanian deadlift 4 x 10 Hamstrings
Hip thrusts 3 x 12 Glutes
Lunges with dumbbells 3 x 12 each side Legs, balance
Standing calf raises 3 x 15 Calves
Plank with leg raises 3 x 30 sec. Core
Hanging leg raises 3 x 15 Abdominal muscles
Cardio (15 min.) Ergometer or jumping rope 15 min. Fat burning
Cool-down (5 min.) Static stretching for legs & core 5 min. Regeneration

Day 2: Upper body, core & cardio

Section Exercise Duration Target
Warm-up (10 min.) Arm circles + rowing 10 min. Activation
Strength training (45 min.) Bench press or dumbbell press 4 x 8-12 Chest, shoulders, triceps
Pull-ups or lat pull-downs 4 x 10-12 Back, biceps
Shoulder press with dumbbells 3 x 10 Shoulders
Rowing with barbell 3 x 10 Back
Dips or tricep presses 3 x 12 Triceps
Russian twists 3 x 15 each side Core
Side plank 3 x 20 sec. each side Core
Cardio (15 min.) Treadmill interval training 15 min. Endurance
Cool-down (5 min.) Stretching chest, back, shoulders 5 min. Regeneration

Day 3: Full-body workout with free weights & mobility

Section Exercise Duration Goal
Warm-up (10 min.) Mobilization with mini band 10 min. Joint activation
Strength training (45 min.) Deadlift with barbell 4 x 8-12 Legs, back
Goblet squats with kettlebell 3 x 12 Legs, core
Kettlebell swings 3 x 15 Glutes, lower back
Push-ups on medicine ball 3 x 10 Chest, core
Single-arm rowing with dumbbells 3 x 10 each side Back, biceps
Farmers walk with dumbbells 3 x 20 sec. Core, grip strength
Mobility (15 min.) Cat-cow, shoulder circles, stretching hip flexors 15 min. Mobility
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 advanced – 3x per week

  • Level: advanced

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

  • Frequency: 3 × per week

  • Workout duration: approx. 75 minutes

  • Full-body training for maximum effect

Day 1: Legs, butt & core

Section Exercise Duration Target
Warm-up (10 min.) Knee circles + jumping rope 10 min. Mobilization
Strength training (45 min.) Squats with barbell 4 x 8-12 Legs, glutes
Romanian deadlift 4 x 10 Hamstrings
Hip thrusts 3 x 12 Glutes
Lunges with dumbbells 3 x 12 each side Legs, balance
Standing calf raises 3 x 15 Calves
Plank with leg raises 3 x 30 sec. Core
Hanging leg raises 3 x 15 Abdominal muscles
Cardio (15 min.) Ergometer or jumping rope 15 min. Fat burning
Cool-down (5 min.) Static stretching for legs & core 5 min. Regeneration

Day 2: Upper body, core & cardio

Section Exercise Duration Target
Warm-up (10 min.) Arm circles + rowing 10 min. Activation
Strength training (45 min.) Bench press or dumbbell press 4 x 8-12 Chest, shoulders, triceps
Pull-ups or lat pull-downs 4 x 10-12 Back, biceps
Shoulder press with dumbbells 3 x 10 Shoulders
Rowing with barbell 3 x 10 Back
Dips or tricep presses 3 x 12 Triceps
Russian twists 3 x 15 each side Core
Side plank 3 x 20 sec. each side Core
Cardio (15 min.) Treadmill interval training 15 min. Endurance
Cool-down (5 min.) Stretching chest, back, shoulders 5 min. Regeneration

Day 3: Full-body workout with free weights & mobility

Section Exercise Duration Goal
Warm-up (10 min.) Mobilization with mini band 10 min. Joint activation
Strength training (45 min.) Deadlift with barbell 4 x 8-12 Legs, back
Goblet squats with kettlebell 3 x 12 Legs, core
Kettlebell swings 3 x 15 Glutes, lower back
Push-ups on medicine ball 3 x 10 Chest, core
Single-arm rowing with dumbbells 3 x 10 each side Back, biceps
Farmers walk with dumbbells 3 x 20 sec. Core, grip strength
Mobility (15 min.) Cat-cow, shoulder circles, stretching hip flexors 15 min. Mobility
Cool-down (5 min.) Static stretching 5 min. Regeneration