Weekly plan

Tip: add this page to the home screen of your phone or tablet. This way, you can easily access the day of the week with one click.

New here? Then choose the interval for beginners.

Level 1

THE BIG 5

Every day you plan only the one BIG 5 daily exercise. Mentally set yourself up for a short but hard workout. Make sure that you reach a high intensity. This way you will create an effective training stimulus in your muscle within the interval.

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The interval changes every few weeks. You will always be informed by e-mail. Please read the instructions for each interval.

With the periodization of the workout, you always manage to set effective muscle stimuli.

Level 2

Assistance exercises

You can work the same muscle groups even more in line with the BIG 5 daily exercise. IMPORTANT: these optional exercises are not crucial for your development. It is more important that you do the BIG 5 all year round and with high intensity.

Do you like to do more today? Then take a 3-4 minute break and start the interval timer again for the next exercises.

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Here you will find many more exercises to go with the BIG 5 daily exercises.

Level 3

Core training

Core training to improve body stability by training the muscles in the central part of the body can be integrated into the daily schedule at any time. For example, do a core exercise first thing in the morning and start the day with good body tension.

Core training aims to work entire muscle chains and to target them from the center of the body. Accordingly, concentrate on good body tension in the entire torso area. You do not do these exercises with a timer, but simply until you can’t do them anymore.

You can also use these exercises as a warm-up exercise before the BIG 5 day exercise or to power down afterwards. Below you will find three suggestions for each day of the week.

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