Training Resources
Pre-made plans and advice to train at your best
Pre-made Workout Plans
Choose the plan best suited to your level and goals. Each program has been created by our certified Personal Trainers.
Full Body 3x Week
Complete program for beginners. Train the whole body 3 times a week with basic and safe exercises.
- ✓ Fundamental exercises (squat, bench, deadlift)
- ✓ Focus on correct technique
- ✓ Gradual load progression
- ✓ Ideal for the first 8-12 weeks
Upper/Lower Split 4x
Split the training between upper and lower body to increase volume and intensity.
- ✓ 2 days upper body, 2 days lower body
- ✓ Optimal training volume
- ✓ Advanced variations of base exercises
- ✓ Perfect for building muscle mass
Push/Pull/Legs 6x
Advanced split to maximize muscle growth and performance. High frequency and volume.
- ✓ Push/Pull/Legs cycle repeated twice
- ✓ High volume per muscle group
- ✓ Advanced techniques (drop sets, super sets)
- ✓ For athletes with at least 1 year of experience
Circuits & Cardio
Combine weight training and cardio to tone and improve body composition.
- ✓ High Intensity Circuits (HIIT)
- ✓ Mix of weights and cardio in the same session
- ✓ Great for fat loss and definition
- ✓ Suitable for all levels with modifications
BMI Calculator
Discover your Body Mass Index in seconds. Enter your data to receive an immediate assessment.
Training Best Practices
Follow these fundamental rules to achieve optimal results and train safely
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Warm-up: 10 minutes before each session to prevent injuries
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Hydration: Drink 500ml every hour of training
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Rest: 48 hours between sessions of the same muscle group
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Technique before weight: Correct form = better results and safety
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Gradual progression: Increase load by 5% weekly
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Nutrition: Protein within 30 minutes post-workout
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Stretching: 5-10 minutes of cool-down at the end of the workout
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Track progress: Note weights and reps to monitor improvements