Beginners | Training plans

3. Training plan

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

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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