for beginners with sports experience –
2x per week: upper/lower body split

  • Level: Beginner with sports experience

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

  • Frequency: 2 × per week

  • Workout duration: approx. 60 minutes

  • Full-body training for maximum effect

Day 1: Upper body

Section Exercise Duration, sets x reps Target
Warm-up (10 min.) Arm circles + jumping rope 10 min. Mobilization
Strength training (40 min.) Bench press or chest press 3 x 10 Chest, shoulders, triceps
Lat pull-ups or pull-ups 3 x 12 Back, biceps
Shoulder press with dumbbells 3 x 10 Shoulders
Side raises 3 x 12 Shoulder stability
Bicep curls with dumbbells 3 x 12 Biceps
Tricep presses on cable pulley 3 x 12 Tricep strengthening
Cardio (10 min.) Ergometer or treadmill (easy) 10 min. Basic endurance
Cool-down (5 min.) Stretching upper body 5 min. Regeneration

Day 2: Lower body & core

Section Exercise Duration Target
Warm-up (10 min.) Leg swings + stepper 10 min. Joint mobilization
Strength training (40 min.) Squats or leg press 4 x 10 Legs, glutes
Romanian deadlift 3 x 10 Hamstrings
Calf raises 3 x 15 Lower legs
Plank + Russian twists 3 x 30 sec. Core stability
Mobility stretch 5 min. Mobility
Cardio (10 min.) Interval training on the bike 10 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 beginners with sports experience –
2x per week: upper/lower body split

  • Level: Beginner with sports experience

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

  • Frequency: 2 × per week

  • Workout duration: approx. 60 minutes

  • Full-body training for maximum effect

Day 1: Upper body

Section Exercise Duration, sets x reps Target
Warm-up (10 min.) Arm circles + jumping rope 10 min. Mobilization
Strength training (40 min.) Bench press or chest press 3 x 10 Chest, shoulders, triceps
Lat pull-ups or pull-ups 3 x 12 Back, biceps
Shoulder press with dumbbells 3 x 10 Shoulders
Side raises 3 x 12 Shoulder stability
Bicep curls with dumbbells 3 x 12 Biceps
Tricep presses on cable pulley 3 x 12 Tricep strengthening
Cardio (10 min.) Ergometer or treadmill (easy) 10 min. Basic endurance
Cool-down (5 min.) Stretching upper body 5 min. Regeneration

Day 2: Lower body & core

Section Exercise Duration Target
Warm-up (10 min.) Leg swings + stepper 10 min. Joint mobilization
Strength training (40 min.) Squats or leg press 4 x 10 Legs, glutes
Romanian deadlift 3 x 10 Hamstrings
Calf raises 3 x 15 Lower legs
Plank + Russian twists 3 x 30 sec. Core stability
Mobility stretch 5 min. Mobility
Cardio (10 min.) Interval training on the bike 10 min. Fat burning
Cool-down (5 min.) Stretching legs & back 5 min. Regeneration