Training Plan
If you fail to plan, you plan to failJune 2026
Push-Up Day
| Exercise | Sets | Reps | Weight | Equipment | Duration |
|---|---|---|---|---|---|
| Push Ups | 3 | 20 | - | body weight | - |
| Diamond Push Ups | 3 | 10 | - | body weight | - |
| Dumbell Push Ups | 3 | 10 | - | body weight | - |
| Sphinx Push Ups | 3 | 15 | - | body weight | - |
| Knockle Push Ups | 3 | 10 | - | body weight | - |
Chest
| Exercise | Sets | Reps | Weight | Equipment | Duration |
|---|---|---|---|---|---|
| Incline Dumbbell Press | 3 | 12 | 10.0 | 2 bumbells | - |
| Inclline Dumbbell Squeeze Press | 3 | 12 | 10.0 | 2 bumbells | - |
| Standing Dumbbell Low-to-High Fly | 3 | 15 | 15.0 | resistance bands | - |
| Flat Dumbbell Bench Press | 3 | 12 | 10.0 | 2 bumbells | - |
| Standing Dumbbell Chest Squeeze | 3 | 12 | 5.0 | 2 bumbells | - |
| Incline Dumbbell Twist Press | 3 | 12 | 10.0 | 2 bumbells | - |
| Bench Dips | 3 | 8 | - | body weight | - |
| Push-Ups | 3 | 10 | - | body weight | - |
| Helo | 3 | 20 | 10.0 | bumbell | - |
Pull - Back, Biceps
| Exercise | Sets | Reps | Weight | Equipment | Duration |
|---|---|---|---|---|---|
| Dumbell Rows Bench | 3 | 12 | 13.7 | bumbell | - |
| Renegade Rows | 3 | 20 | 10.0 | 2 bumbells | - |
| Dumbbell Pullovers | 3 | 12 | 10.0 | 2 bumbells | - |
| Reverse Fly | 3 | 20 | 5.0 | 2 bumbells | - |
| Good Mornings | 3 | 12 | 40.0 | resistance bands | - |
| Biceps Curls | 3 | 12 | 10.0 | 2 bumbells | - |
| Arnold Curls | 3 | 12 | 10.0 | 2 bumbells | - |
| Hammer Curls | 3 | 12 | 10.0 | 2 bumbells | - |
| Superman Hold | 3 | - | - | body weight | 3sec |
Legs & Core
| Exercise | Sets | Reps | Weight | Equipment | Duration |
|---|---|---|---|---|---|
| Goblet Squats | 3 | 12 | 40.0 | resistance bands | - |
| Bulgarian Split Squats | 3 | 12 | 5.0 | 2 bumbells | - |
| Glute Bridges | 3 | 30 | 10.0 | 2 bumbells | - |
| Calf Raises | 3 | 30 | 13.7 | bumbell | - |
| Wall Sit | 3 | - | - | bumbell | 30 sec |
| Russian Twists on Bench | 3 | 30 | 5.0 | 2 bumbells | - |
| Dumbbell Overhead Crunch | 3 | 20 | 10.0 | bumbell | - |
| Flutter Kicks | 3 | 20 | 2.0 | foot weight | - |
| Reverse Crunch | 3 | 15 | 2.0 | foot weight | - |
Full Body & Core
| Exercise | Sets | Reps | Weight | Equipment | Duration |
|---|---|---|---|---|---|
| Inch Worm + Plank | 3 | 12 | - | body weight | - |
| Squat Shoulder Press | 3 | 12 | 10.0 | 2 bumbells | - |
| Renegade Rows | 3 | 20 | 10.0 | 2 bumbells | - |
| Squat to Front Raise | 3 | 10 | 5.0 | 2 bumbells | - |
| Push-Ups | 3 | - | - | body weight | max |
| Sit-Ups mit Dumbbell | 3 | 12 | 10.0 | bumbell | - |
| Dead Bug | 3 | 16 | 5.0 | 2 bumbells | - |
| Reverse Crunch | 3 | 12 | 2.0 | foot weight | - |
| Side Plank | - | - | - | body weight | 30 sec (per side) |
Push – Chest, Shoulder, Triceps
| Exercise | Sets | Reps | Weight | Equipment | Duration |
|---|---|---|---|---|---|
| Incline Dumbbell Press | 3 | 15 | 10.0 | 2 bumbells | - |
| Dumbbell Squeeze Press | 3 | 15 | 10.0 | 2 bumbells | - |
| Dumbbell Shoulder Press | 3 | 15 | 10.0 | 2 bumbells | - |
| Push-Ups | 3 | - | - | body weight | max |
| Side Raises | 3 | 12 | 5.0 | 2 bumbells | - |
| Triceps Overhead Extension | 3 | 12 | 5.0 | 2 bumbells | - |
| Triceps Kickbacks | 3 | 20 | 5.0 | 2 bumbells | - |
| Front Plank + Bird Dog | 3 | - | - | body weight | 30sec. |
Extra Core
| Exercise | Sets | Reps | Weight | Equipment | Duration |
|---|---|---|---|---|---|
| Front Plank | 3 | - | - | body weight | 40sec |
| Side Plank | - | - | - | body weight | 30sec |
| Russian Twists | 3 | 40 | 5.0 | 2 bumbells | - |
| DB Overhead Crunch | 3 | 15 | 10.0 | bumbell | - |
| Reverse Crunch | 3 | 15 | 2.0 | foot weight | - |
| Superman Hold | 3 | - | - | body weight | 30sec |
| Bird-Dog | 3 | 12 | - | body weight | 30sec |
May 2026
Push – Chest, Shoulder, Triceps
| Exercise | Sets | Reps | Weight | Equipment | Duration |
|---|---|---|---|---|---|
| Incline Dumbbell Press | 4 | 8 | 13.7 | 2 bumbells | - |
| Dumbbell Squeeze Press | 3 | 8 | 13.7 | 2 bumbells | - |
| Dumbbell Shoulder Press | 3 | 8 | 13.7 | 2 bumbells | - |
| Push-Ups (Knie oder Standard) | 3 | - | - | body weight | max |
| Side Raises | 3 | 12 | 5.0 | 2 bumbells | - |
| Triceps Overhead Extension | 3 | 8 | 10.0 | 2 bumbells | - |
| Triceps Kickbacks | 3 | 8 | 10.0 | 2 bumbells | - |
| Front Plank + Bird Dog | 3 | - | - | body weight | 30 sec |
Extra Core
| Exercise | Sets | Reps | Weight | Equipment | Duration |
|---|---|---|---|---|---|
| Front Plank | 3 | - | - | body weight | 60 sec |
| Side Plank | 3 | - | - | body weight | 60 sec |
| Russian Twists | 3 | 30 | 10.0 | 2 bumbells | - |
| DB Overhead Crunch | 3 | 12 | 10.0 | bumbell | - |
| Reverse Crunch | 3 | 15 | 2.0 | foot weight | - |
| Superman Hold | 3 | - | - | body weight | 40 sec |
| Bird Dog | 2 | 12 | - | body weight | per side |
Full Body & Core
| Exercise | Sets | Reps | Weight | Equipment | Duration |
|---|---|---|---|---|---|
| Inch Worm + Plank | 3 | 10 | - | body weight | - |
| Squat Shoulder Press | 4 | 12 | 10.0 | 2 bumbells | - |
| Renegade Rows | 4 | 8 | 10.0 | 2 bumbells | - |
| Squat to Front Raise | 3 | 10 | 5.0 | 2 bumbells | - |
| Push-Ups | 3 | - | - | body weight | max |
| Sit-Ups mit Dumbbell | 3 | 12 | 10.0 | bumbell | - |
| Dead Bug | 3 | 16 | 5.0 | 2 bumbells | - |
| Reverse Crunch | 3 | 12 | 2.0 | foot weight | - |
| Side Plank | 3 | - | - | body weight | 30 sec (per side) |
Pull - Back, Biceps
| Exercise | Sets | Reps | Weight | Equipment | Duration |
|---|---|---|---|---|---|
| Dumbell Rows Bench | 4 | 10 | 16.7 | 2 bumbells | - |
| Renegade Rows | 4 | 8 | 10.0 | 2 bumbells | per leg |
| Dumbbell Pullovers | 3 | 8 | 10.0 | 2 bumbells | - |
| Reverse Fly | 3 | 8 | 10.0 | 2 bumbells | - |
| Good Mornings with RBs | 4 | 12 | 40.0 | resistance bands | - |
| Biceps Curls | 3 | 6 | 13.7 | 2 bumbells | - |
| Arnold Curls | 3 | 6 | 10.0 | 2 bumbells | - |
| Hammer Curls | 3 | 6 | 13.7 | 2 bumbells | - |
| Superman Hold | 3 | - | - | body weight | 30 sec |
Legs & Core
| Exercise | Sets | Reps | Weight | Equipment | Duration |
|---|---|---|---|---|---|
| Goblet Squats | 4 | 12 | 40.0 | resistance bands | - |
| Bulgarian Split Squats | 4 | 8 | - | body weight | per leg |
| Glute Bridges | 4 | 12 | 10.0 | 2 bumbells | - |
| Calf Raises | 4 | 30 | 25.0 | resistance bands | - |
| Wall Sit | 3 | - | - | body weight | 30 sec |
| Russian Twists (mit DB) | 3 | 20 | 10.0 | 2 bumbells | - |
| Dumbbell Overhead Crunch | 3 | 20 | 10.0 | bumbell | - |
| Flutter Kicks | 4 | 20 | 2.0 | foot weight | - |
| Reverse Crunch | 4 | 15 | 2.0 | foot weight | - |
Chest
| Exercise | Sets | Reps | Weight | Equipment | Duration |
|---|---|---|---|---|---|
| Incline Dumbbell Press | 3 | 8 | 13.7 | 2 bumbells | - |
| Inclline Dumbbell Squeeze Press | 3 | 8 | 13.7 | 2 bumbells | - |
| Standing Dumbbell Low-to-High Fly | 3 | 8 | 15.0 | resistance bands | - |
| Flat Dumbbell Bench Press | 3 | 8 | 13.7 | 2 bumbells | - |
| Standing Dumbbell Chest Squeeze | 3 | 10 | 5.0 | 2 bumbells | - |
| Incline Dumbbell Twist Press | 3 | 8 | 10.0 | 2 bumbells | - |
| Bench Dips | 3 | 8 | - | body weight | - |
| Push-Ups | 3 | - | 15.0 | resistance bands | max |
| Helo | 3 | 8 | 5.0 | 2 bumbells | - |
Push-Up Day
| Exercise | Sets | Reps | Weight | Equipment | Duration |
|---|---|---|---|---|---|
| Push Ups | 3 | 20 | - | body weight | - |
| Diamond Push Ups | 3 | 10 | - | resistance bands | - |
| Dumbell Push Ups | 3 | 10 | - | resistance bands | - |
| Sphinx Push Ups | 3 | 15 | - | resistance bands | - |
| Knockle Push Ups | 3 | - | - | resistance bands | max |
April 2026
Push – Brust, Schulter, Trizeps
| Exercise | Sets | Reps | Weight | Equipment | Duration |
|---|---|---|---|---|---|
| Incline Dumbbell Press | 4 | 12 | 10.0 | 2 bumbells | - |
| Dumbbell Squeeze Press | 4 | 10 | 10.0 | 2 bumbells | - |
| Dumbbell Shoulder Press | 3 | 12 | 10.0 | 2 bumbells | - |
| Push-Ups (Knie oder Standard) | 3 | - | - | body weight | max. |
| Side Raises | 4 | 15 | 5.0 | bumbell | - |
| Triceps Kickbacks | 3 | 15 | 5.0 | bumbell | - |
| Triceps Overhead Extension | 3 | 8 | 10.0 | 2 bumbells | - |
| Front Plank + Bird Dog | 3 | - | - | body weight | 40 sec |
Pull – Rücken, Bizeps
| Exercise | Sets | Reps | Weight | Equipment | Duration |
|---|---|---|---|---|---|
| Dumbell Rows Bench | 4 | 20 | 10.0 | 2 bumbells | - |
| Renegade Rows | 4 | 20 | 10.0 | 2 bumbells | 10 pro Seite |
| Dumbbell Pullovers | 3 | 8 | 10.0 | 2 bumbells | - |
| Reverse Fly | 3 | 8 | 10.0 | 2 bumbells | - |
| Good Mornings | 3 | 12 | 10.0 | 2 bumbells | - |
| Biceps Curls | 4 | 8 | 10.0 | 2 bumbells | - |
| Arnold Curls | 4 | 8 | 10.0 | 2 bumbells | - |
| Hammer Curls | 3 | 10 | 10.0 | 2 bumbells | - |
| Superman Hold | 3 | - | - | body weight | 30 sec |
Beine & Core
| Exercise | Sets | Reps | Weight | Equipment | Duration |
|---|---|---|---|---|---|
| Goblet Squats | 4 | 15 | 10.0 | 2 bumbells | - |
| Bulgarian Split Squats | 3 | 12 | - | body weight | pro Bein |
| Glute Bridges | 4 | 20 | 10.0 | 2 bumbells | - |
| Calf Raises | 4 | 30 | 10.0 | 2 bumbells | - |
| Wall Sit | 3 | - | - | body weight | 30 sec |
| Russian Twists (mit DB) | 5 | 30 | 10.0 | bumbell | - |
| Dumbbell Overhead Crunch | 3 | 20 | 10.0 | 2 bumbells | - |
| Flutter Kicks | 4 | 20 | 2.0 | foot weight | - |
| Reverse Crunch | 3 | 15 | 2.0 | foot weight | - |
Ganzkörper mit Fokus Core
| Exercise | Sets | Reps | Weight | Equipment | Duration |
|---|---|---|---|---|---|
| Inch Worm + Plank | 3 | 10 | - | body weight | - |
| Squat Shoulder Press | 4 | 12 | 10.0 | 2 bumbells | - |
| Renegade Rows | 3 | 20 | 10.0 | 2 bumbells | 10 pro Arm |
| Squat to Front Raise | 3 | 10 | 5.0 | bumbell | - |
| Push-Ups | 3 | - | - | body weight | max. |
| Sit-Ups mit Dumbbell | 5 | 12 | 10.0 | bumbell | - |
| Dead Bug | 3 | 16 | 5.0 | bumbell | - |
| Reverse Crunch | 3 | 12 | 2.0 | foot weight | - |
| Side Plank (je Seite) | 3 | - | - | body weight | 30 Sek. |
Extra Core
| Exercise | Sets | Reps | Weight | Equipment | Duration |
|---|---|---|---|---|---|
| Front Plank | 3 | - | - | body weight | 60 sec |
| Side Plank | 3 | - | - | body weight | 40 sec |
| Russian Twists | 3 | 30 | 10.0 | 2 bumbells | - |
| DB Overhead Crunch | 3 | 15 | 10.0 | bumbell | - |
| Reverse Crunch | 3 | 15 | 2.0 | foot weight | - |
| Superman Hold | 3 | - | - | body weight | 40 sec |
| Bird Dog | 2 | 12 | - | body weight | 40sec |
Push-Up Day
| Exercise | Sets | Reps | Weight | Equipment | Duration |
|---|---|---|---|---|---|
| Push Ups | 3 | 20 | - | body weight | - |
| Diamond Push Ups | 3 | 10 | - | body weight | - |
| Dumbell Push Ups | 3 | 10 | - | body weight | - |
| Sphinx Push Ups | 3 | 15 | - | body weight | - |
| Knockle Push Ups | 2 | - | - | body weight | max |