Beginners

  • 1. Training plan

    for beginners with sports experience - 1 x per week

  • 2. Training plan

    for beginners with sports experience - 2x per week

  • 3. Training plan

    for beginners with sports experience - 3x per week

  • 4. Training plan

    for beginners without sports experience - 1 x per week

  • 5. Training plan

    for beginners without sports experience - 2x per week

  • 6. Trainings plan

    Supplementary training plan for beginners at home - 1x per week

  • Back

  • Lower body

  • Upper body

  • Advanced

  • Beginners

  • Abductors

  • Adductors

  • Biceps

  • Chest

  • Deltoid muscle

  • Gluteus

  • Hamstrings

  • Lateral abdominal muscles

  • Latissimus

  • Quadriceps

  • Rhomboids

  • Triceps

Beginners

  • 1. Training plan

    for beginners with sports experience - 1 x per week

  • 2. Training plan

    for beginners with sports experience - 2x per week

  • 3. Training plan

    for beginners with sports experience - 3x per week

  • 4. Training plan

    for beginners without sports experience - 1 x per week

  • 5. Training plan

    for beginners without sports experience - 2x per week

  • 6. Trainings plan

    Supplementary training plan for beginners at home - 1x per week