Skip to content

Instantly share code, notes, and snippets.

@MrKou47 MrKou47/
Last active Feb 5, 2018

What would you like to do?
Training Plan


Training Plan:

Day 1:

  • Squats (3 Sets of 5 Reps)
  • Lunges (3 Sets of 10 Reps)
  • Frog Jumps (5 Sets of 10 Reps)
  • Box Jumps (3 Sets of 10 Reps)

Day 2:

  • Push ups (3 Sets of 40 Reps)
  • Bicycle (3 Sets of 1Min.)
  • Calf Raises (5 Sets of 20 Reps)
  • Sprints (4x100m)

Week 1-3:

  • 2 Times Day 1
  • 3 Times Day 2

Week 4-10:

  • 3 Times Day 1
  • 3 Times Day 2

You should start adding weight to your exercises if it gets too easy. Every now and then you should practice your technique as well.

Week 10:

  • Keep the training plan of the previous weeks but add more weight.

This plan seems quite simple, but it's all I did and you saw my results so good luck!! I don't think you need all these different workouts. Just do the exercises that give you the greatest benefits and train hard. I am looking forward to seeing your results! I know you will make it.

Sign up for free to join this conversation on GitHub. Already have an account? Sign in to comment
You can’t perform that action at this time.