{"id":5743,"date":"2025-03-05T17:36:48","date_gmt":"2025-03-05T16:36:48","guid":{"rendered":"https:\/\/gympod.touchbay-client.com\/?p=5743"},"modified":"2025-06-02T23:13:57","modified_gmt":"2025-06-02T21:13:57","slug":"2-training-plan-2","status":"publish","type":"post","link":"https:\/\/gympod.touchbay-client.com\/en\/2-training-plan-2\/","title":{"rendered":"2. Training plan"},"content":{"rendered":"
<\/div>

for beginners with sports experience –
\n2x per week: upper\/lower body split<\/h3>\n<\/div>
<\/div>
  • <\/i><\/span>
    \n

    Level:<\/strong> Beginner with sports experience<\/p>\n<\/div><\/li>

  • <\/i><\/span>
    \n

    Goal:<\/strong> strength building, muscle building, fat burning & heart health, regeneration<\/p>\n<\/div><\/li>

  • <\/i><\/span>
    \n

    Frequency:<\/strong> 2 \u00d7 per week<\/p>\n<\/div><\/li>

  • <\/i><\/span>
    \n

    Workout duration:<\/strong>\u00a0approx. 60 minutes<\/p>\n<\/div><\/li>

  • <\/i><\/span>
    \n

    Full-body training for maximum effect<\/p>\n<\/div><\/li><\/ul>

    <\/div><\/div><\/div>

    Your Content Goes Here<\/p>\n<\/div>\n<\/div><\/div><\/div>\n

    \n

    Day 1: Upper body<\/h3>\n\n\n\n\n\n\n\n\n\n\n\n\n\n
    Section<\/th>\nExercise<\/th>\nDuration, sets x reps<\/th>\nTarget<\/th>\n<\/tr>\n<\/thead>\n
    Warm-up (10 min.)<\/strong><\/td>\nArm circles + jumping rope<\/td>\n10 min.<\/td>\nMobilization<\/td>\n<\/tr>\n
    Strength training (40 min.)<\/strong><\/td>\nBench press or chest press<\/td>\n3 x 10<\/td>\nChest, shoulders, triceps<\/td>\n<\/tr>\n
    <\/td>\nLat pull-ups or pull-ups<\/td>\n3 x 12<\/td>\nBack, biceps<\/td>\n<\/tr>\n
    <\/td>\nShoulder press with dumbbells<\/td>\n3 x 10<\/td>\nShoulders<\/td>\n<\/tr>\n
    <\/td>\nSide raises<\/td>\n3 x 12<\/td>\nShoulder stability<\/td>\n<\/tr>\n
    <\/td>\nBicep curls with dumbbells<\/td>\n3 x 12<\/td>\nBiceps<\/td>\n<\/tr>\n
    <\/td>\nTricep presses on cable pulley<\/td>\n3 x 12<\/td>\nTricep strengthening<\/td>\n<\/tr>\n
    Cardio (10 min.)<\/strong><\/td>\nErgometer or treadmill (easy)<\/td>\n10 min.<\/td>\nBasic endurance<\/td>\n<\/tr>\n
    Cool-down (5 min.)<\/strong><\/td>\nStretching upper body<\/td>\n5 min.<\/td>\nRegeneration<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n
    <\/div>\n
    \n

    Day 2: Lower body & core<\/h3>\n\n\n\n\n\n\n\n\n\n\n\n\n
    Section<\/th>\nExercise<\/th>\nDuration<\/th>\nTarget<\/th>\n<\/tr>\n<\/thead>\n
    Warm-up (10 min.)<\/strong><\/td>\nLeg swings + stepper<\/td>\n10 min.<\/td>\nJoint mobilization<\/td>\n<\/tr>\n
    Strength training (40 min.)<\/strong><\/td>\nSquats or leg press<\/td>\n4 x 10<\/td>\nLegs, glutes<\/td>\n<\/tr>\n
    <\/td>\nRomanian deadlift<\/td>\n3 x 10<\/td>\nHamstrings<\/td>\n<\/tr>\n
    <\/td>\nCalf raises<\/td>\n3 x 15<\/td>\nLower legs<\/td>\n<\/tr>\n
    <\/td>\nPlank + Russian twists<\/td>\n3 x 30 sec.<\/td>\nCore stability<\/td>\n<\/tr>\n
    <\/td>\nMobility stretch<\/td>\n5 min.<\/td>\nMobility<\/td>\n<\/tr>\n
    Cardio (10 min.)<\/strong><\/td>\nInterval training on the bike<\/td>\n10 min.<\/td>\nFat burning<\/td>\n<\/tr>\n
    Cool-down (5 min.)<\/strong><\/td>\nStretching legs & back<\/td>\n5 min.<\/td>\nRegeneration<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n<\/div><\/div><\/div><\/div>\n","protected":false},"excerpt":{"rendered":"

    for beginners with sports experience – 2x per week<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[113,112],"tags":[],"class_list":["post-5743","post","type-post","status-publish","format-standard","hentry","category-beginners","category-training-plans"],"raw_content":"[fusion_builder_container type=\"flex\" hundred_percent=\"no\" hundred_percent_height=\"no\" hundred_percent_height_scroll=\"no\" align_content=\"stretch\" flex_align_items=\"flex-start\" flex_justify_content=\"flex-start\" flex_wrap=\"wrap\" hundred_percent_height_center_content=\"yes\" equal_height_columns=\"no\" container_tag=\"div\" 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    for beginners with sports experience -\r\n2x per week: upper\/lower body split<\/h3>\r\n[\/fusion_text][fusion_separator style_type=\"none\" hide_on_mobile=\"small-visibility,medium-visibility,large-visibility\" sticky_display=\"normal,sticky\" class=\"\" id=\"\" flex_grow=\"0\" top_margin=\"10\" bottom_margin=\"\" width=\"\" height=\"20\" alignment=\"center\" border_size=\"\" weight=\"\" amount=\"20\" sep_color=\"\" hue=\"\" saturation=\"\" lightness=\"\" alpha=\"\" icon=\"\" icon_size=\"\" icon_color=\"\" icon_circle=\"\" icon_circle_color=\"\" \/][fusion_checklist type=\"icons\" icon=\"\" iconcolor=\"\" hue=\"\" saturation=\"\" lightness=\"\" alpha=\"\" circle=\"\" circlecolor=\"\" textcolor=\"\" size=\"\" item_padding_top=\"\" item_padding_right=\"\" item_padding_bottom=\"\" item_padding_left=\"\" divider=\"\" divider_color=\"\" odd_row_bgcolor=\"\" even_row_bgcolor=\"\" margin_top=\"\" margin_right=\"\" margin_bottom=\"1.5em\" margin_left=\"\" hide_on_mobile=\"small-visibility,medium-visibility,large-visibility\" class=\"\" id=\"\" parent_dynamic_content=\"\"][fusion_li_item icon=\"\" awb-switch-editor-focus=\"\" iconcolor=\"\" hue=\"\" saturation=\"\" lightness=\"\" alpha=\"\" circlecolor=\"\"]\r\n\r\nLevel:<\/strong> Beginner with sports experience\r\n\r\n[\/fusion_li_item][fusion_li_item icon=\"\" awb-switch-editor-focus=\"\" iconcolor=\"\" hue=\"\" saturation=\"\" lightness=\"\" alpha=\"\" circlecolor=\"\"]\r\n\r\nGoal:<\/strong> strength building, muscle building, fat burning & heart health, regeneration\r\n\r\n[\/fusion_li_item][fusion_li_item icon=\"\" awb-switch-editor-focus=\"\" iconcolor=\"\" hue=\"\" saturation=\"\" lightness=\"\" alpha=\"\" circlecolor=\"\"]\r\n\r\nFrequency:<\/strong> 2 \u00d7 per week\r\n\r\n[\/fusion_li_item][fusion_li_item icon=\"\" awb-switch-editor-focus=\"\" iconcolor=\"\" hue=\"\" saturation=\"\" lightness=\"\" alpha=\"\" circlecolor=\"\"]\r\n\r\nWorkout duration:<\/strong>\u00a0approx. 60 minutes\r\n\r\n[\/fusion_li_item][fusion_li_item icon=\"\" awb-switch-editor-focus=\"\" iconcolor=\"\" hue=\"\" saturation=\"\" lightness=\"\" alpha=\"\" circlecolor=\"\"]\r\n\r\nFull-body training for maximum effect\r\n\r\n[\/fusion_li_item][\/fusion_checklist][fusion_separator style_type=\"none\" hide_on_mobile=\"small-visibility,medium-visibility,large-visibility\" sticky_display=\"normal,sticky\" class=\"\" id=\"\" flex_grow=\"0\" top_margin=\"10\" bottom_margin=\"\" width=\"\" height=\"20\" alignment=\"center\" border_size=\"\" weight=\"\" amount=\"20\" sep_color=\"\" hue=\"\" saturation=\"\" lightness=\"\" alpha=\"\" icon=\"\" icon_size=\"\" icon_color=\"\" icon_circle=\"\" icon_circle_color=\"\" \/][\/fusion_builder_column_inner][fusion_builder_column_inner type=\"1_4\" layout=\"1_4\" align_self=\"auto\" content_layout=\"column\" align_content=\"flex-start\" valign_content=\"flex-start\" content_wrap=\"wrap\" spacing=\"\" center_content=\"no\" column_tag=\"div\" link=\"\" 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animation_speed=\"0.3\" animation_delay=\"0\" animation_offset=\"\"]\r\n
    \r\n

    Day 1: Upper body<\/h3>\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n
    Section<\/th>\r\nExercise<\/th>\r\nDuration, sets x reps<\/th>\r\nTarget<\/th>\r\n<\/tr>\r\n<\/thead>\r\n
    Warm-up (10 min.)<\/strong><\/td>\r\nArm circles + jumping rope<\/td>\r\n10 min.<\/td>\r\nMobilization<\/td>\r\n<\/tr>\r\n
    Strength training (40 min.)<\/strong><\/td>\r\nBench press or chest press<\/td>\r\n3 x 10<\/td>\r\nChest, shoulders, triceps<\/td>\r\n<\/tr>\r\n
    <\/td>\r\nLat pull-ups or pull-ups<\/td>\r\n3 x 12<\/td>\r\nBack, biceps<\/td>\r\n<\/tr>\r\n
    <\/td>\r\nShoulder press with dumbbells<\/td>\r\n3 x 10<\/td>\r\nShoulders<\/td>\r\n<\/tr>\r\n
    <\/td>\r\nSide raises<\/td>\r\n3 x 12<\/td>\r\nShoulder stability<\/td>\r\n<\/tr>\r\n
    <\/td>\r\nBicep curls with dumbbells<\/td>\r\n3 x 12<\/td>\r\nBiceps<\/td>\r\n<\/tr>\r\n
    <\/td>\r\nTricep presses on cable pulley<\/td>\r\n3 x 12<\/td>\r\nTricep strengthening<\/td>\r\n<\/tr>\r\n
    Cardio (10 min.)<\/strong><\/td>\r\nErgometer or treadmill (easy)<\/td>\r\n10 min.<\/td>\r\nBasic endurance<\/td>\r\n<\/tr>\r\n
    Cool-down (5 min.)<\/strong><\/td>\r\nStretching upper body<\/td>\r\n5 min.<\/td>\r\nRegeneration<\/td>\r\n<\/tr>\r\n<\/tbody>\r\n<\/table>\r\n<\/div>\r\n[\/fusion_table][fusion_separator style_type=\"none\" hide_on_mobile=\"small-visibility,medium-visibility,large-visibility\" sticky_display=\"normal,sticky\" class=\"\" id=\"\" flex_grow=\"0\" top_margin=\"20\" bottom_margin=\"\" width=\"\" height=\"20\" alignment=\"center\" border_size=\"\" weight=\"\" amount=\"20\" sep_color=\"\" hue=\"\" saturation=\"\" lightness=\"\" alpha=\"\" icon=\"\" icon_size=\"\" icon_color=\"\" icon_circle=\"\" icon_circle_color=\"\" \/][fusion_table fusion_table_type=\"2\" fusion_table_rows=\"9\" fusion_table_columns=\"4\" awb-switch-editor-focus=\"\" margin_top=\"\" margin_right=\"\" margin_bottom=\"1.5em\" margin_left=\"\" hide_on_mobile=\"small-visibility,medium-visibility,large-visibility\" class=\"\" id=\"\" animation_type=\"\" animation_direction=\"left\" animation_color=\"\" hue=\"\" saturation=\"\" lightness=\"\" alpha=\"\" animation_speed=\"0.3\" animation_delay=\"0\" animation_offset=\"\"]\r\n
    \r\n

    Day 2: Lower body & core<\/h3>\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n
    Section<\/th>\r\nExercise<\/th>\r\nDuration<\/th>\r\nTarget<\/th>\r\n<\/tr>\r\n<\/thead>\r\n
    Warm-up (10 min.)<\/strong><\/td>\r\nLeg swings + stepper<\/td>\r\n10 min.<\/td>\r\nJoint mobilization<\/td>\r\n<\/tr>\r\n
    Strength training (40 min.)<\/strong><\/td>\r\nSquats or leg press<\/td>\r\n4 x 10<\/td>\r\nLegs, glutes<\/td>\r\n<\/tr>\r\n
    <\/td>\r\nRomanian deadlift<\/td>\r\n3 x 10<\/td>\r\nHamstrings<\/td>\r\n<\/tr>\r\n
    <\/td>\r\nCalf raises<\/td>\r\n3 x 15<\/td>\r\nLower legs<\/td>\r\n<\/tr>\r\n
    <\/td>\r\nPlank + Russian twists<\/td>\r\n3 x 30 sec.<\/td>\r\nCore stability<\/td>\r\n<\/tr>\r\n
    <\/td>\r\nMobility stretch<\/td>\r\n5 min.<\/td>\r\nMobility<\/td>\r\n<\/tr>\r\n
    Cardio (10 min.)<\/strong><\/td>\r\nInterval training on the bike<\/td>\r\n10 min.<\/td>\r\nFat burning<\/td>\r\n<\/tr>\r\n
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