Freeletics Plans

Exercice 1 Re Record 1

Exercice 2 Re Record 2

Exercice 3 Re Record 3

Exercice 4

Week 1 Day 1

Dione

Day 2

Burpee Max

Day 3

p!rodite

Day 4

Burpee Max

Day 5

Dione

Squat Max

Burpee Max

+ 5 min break

Squat Max

Burpee Max

+ 5 min break

Situp Max

Burpee Max

+ 3 min break

Situp Max

Burpee Max

+ 3 min break

Burpee Max

Burpee Max

+ 5 t!en 3 min

Burpee Max

Burpee Max

+ 5 t!en 3 min

%e& 'e(er Max

Burpee Max

%e& 'e(er Max

%e& 'e(er Max

Burpee Max

%e& 'e(er Max

)u#!up Max

Me*#

+ 5 t!en 3 min

)u#!up Max

Me*#

+ 5 t!en 3 min

Squat Max

Burpee Max

Situp Max

Squat Max

Burpee Max

Situp Max

Week 2 Day 1

p!rodite

Day 2

Burpee Max

Day 3

"ri#

Day 4

Burpee Max

Day 5

p!rodite

Week 3 Day 1

Dione

Day 2

Burpee Max

Day 3

$enu#

Day 4

Burpee Max

Day 5

Dione

Week 4 Day 1

p!rodite

Day 2

Burpee Max

Day 3

p!rodite

Day 4

Burpee Max

Day 5

p!rodite

Week 5 Day 1

Dione

Day 2

Squat Max

Day 3

Dione

Day 4

Squat Max

Week  Day 1

"ri#

Day 2

Burpee Max

Day 3

p!rodite

Day 4

Burpee Max

Day 5

"ri#

Week , Day 1

Me*#

p!rodite

"ri#

Day 2

Dione

Me*#

p!rodite

Day 3

Me*#

p!rodite

"ri#

Week Day 1

po''on

Day 2

%e& 'e(er Max

Day 3

p!rodite

Day 4

po''on

Day 5

%e& 'e(er Max

Me*#

+ 3 min break

Me*#

+ 3 min break

p!rodite

+ , min break

Situp Max

+ 5 min break

Week . Day 1

Dione

Day 2

Me*#

Day 3

Dione

Day 4

Dione

Week 1/ Day 1

Dione

Day 2

"ri#

Day 3

p!rodite

Day 4

po''on

Day 5

Me*#

Week 11 Day 1

Dione

Day 2

po''on

Day 3

Burpee Max

Day 4

"ri#

Day 5

p!rodite

Burpee Max

Burpee Max

+ 3 t!en 5 min

Burpee Max

Situp Max

+ 3 t!en 5 min

Burpee Max

Situp Max

+ 3 t!en 5 min

Week 12 Day 1

po''on

Day 2

Situp Max

Day 3

"ri#

Day 4

Situp Max

Day 5

po''on

Week 13 Day 1

Squat Max

Day 2

"ri#

Day 3

Dione

Day 4

"ri#

Day 5

Squat Max

Week 14 Day 1

po''on

Me*#

+ 5 min break

Me*#

+ 5 min break

Day 2

Situp Max

Day 3

$enu#

Day 4

Situp Max

Day 5

"ri#

Me*#

Situp Max

+ 5 t!en 3 min

Burpee Max

Situp Max

+ 3 t!en 5 min

Week 15 Day 1

p!rodite

Day 2

"ri#

Burpee Max

Day 3

Dione

Squat Max

Day 4

p!rodite

%e& 'e(er Max

+ , min break

Day 5

"ri#

Day 

Dione

Squat Max

+ , min break

Day ,

p!rodite

Me*#

+ , min break Me*#

po''on

Record 4

 

reak

 

reak

t0ice + 5 t!en 3 min break t0ice + 5 t!en 3 min break

 

reak

 

reak

+ 5 t!en 5 t!en 1 min break + 5 t!en 5 t!en 1 min break

 

reak

 

reak

 

reak

 

reak

 

reak

Exercice 1 Record 1 Week 1 Day 1 Day 2 Day 3 Day 4 Day 5 Week 2 Day 1 Day 2 Day 3 Day 4 Day 5 Week 3 Day 1 Day 2 Day 3 Day 4 Day 5 Week 4 Day 1 Day 2 Day 3 Day 4 Day 5 Week 5 Day 1 Day 2 Day 3 Day 4 Day 5 Week 2 Day 1 Day 2 Day 3 Day 4 Day 5 Week 1 Day 1

Exercice 2 Record 2

Exercice 3 Record 3

Day 2 Day 3 Day 4 Day 5 Week 2 Day 1 Day 2 Day 3 Day 4 Day 5 Week 1 Day 1 Day 2 Day 3 Day 4 Day 5 Week  Day 1 Day 2 Day 3 Day 4 Day 5 Week , Day 1 Day 2 Day 3 Day 4 Day 5 Week Day 1 Day 2 Day 3 Day 4 Day 5 Week . Day 1 Day 2 Day 3 Day 4

Day 5 Week 1/ Day 1 Day 2 Day 3 Day 4 Day 5 Week 11 Day 1 Day 2 Day 3 Day 4 Day 5 Week 12 Day 1 Day 2 Day 3 Day 4 Day 5 Week 13 Day 1 Day 2 Day 3 Day 4 Day 5 Week 14 Day 1 Day 2 Day 3 Day 4 Day 5 Week 15 Day 1 Day 2 Day 3 Day 4 Day 5 Day  Day ,

Exercice 1 Record 1 Week 1 Day 1 Day 2 Day 3 Day 4 Day 5 Week 2 Day 1 Day 2 Day 3 Day 4 Day 5 Week 3 Day 1 Day 2 Day 3 Day 4 Day 5 Week 4 Day 1 Day 2 Day 3 Day 4 Day 5 Week 5 Day 1 Day 2 Day 3 Day 4 Day 5 Week 2 Day 1 Day 2 Day 3 Day 4 Day 5 Week 1 Day 1

Exercice 2 Record 2

Exercice 3 Record 3

Day 2 Day 3 Day 4 Day 5 Week 2 Day 1 Day 2 Day 3 Day 4 Day 5 Week 1 Day 1 Day 2 Day 3 Day 4 Day 5 Week  Day 1 Day 2 Day 3 Day 4 Day 5 Week , Day 1 Day 2 Day 3 Day 4 Day 5 Week Day 1 Day 2 Day 3 Day 4 Day 5 Week . Day 1 Day 2 Day 3 Day 4

Day 5 Week 1/ Day 1 Day 2 Day 3 Day 4 Day 5 Week 11 Day 1 Day 2 Day 3 Day 4 Day 5 Week 12 Day 1 Day 2 Day 3 Day 4 Day 5 Week 13 Day 1 Day 2 Day 3 Day 4 Day 5 Week 14 Day 1 Day 2 Day 3 Day 4 Day 5 Week 15 Day 1 Day 2 Day 3 Day 4 Day 5 Day  Day ,

Exerci#e 'i#t

Be#t )er

Max

Be#t )er  

p!rodite

/

Burpee Max

/

po''on

/

%e& 'e(er Max

/

rtemi#

/

)u''up Max

/

Dione

/

)u#!up Max

/

ade#

/

Situp Max

/

"ri#

/

Squat Max

/

Me*#

/

)o#eidon

/

$enu#

/

eu#

/

p!rodite 5 Round#

Round 1

Round 2

Round 3

Round 4

Round 5

Burpee#

5/

4/

3/

2/

1/

Squat#

5/

4/

3/

2/

1/

Situp#

5/

4/

3/

2/

1/

3 Round#

Round 1

Round 2

Round 3

Burpee#

25

25

25

4// m

4// m

4// m

5/

5/

5/

4// m

4// m

4// m

Round 1

Round 2

Round 3

umpin& ack#

,5

,5

,5

Burpee#

25

25

25

%e& %e(er#

5/

5/

5/

umpin& ack#

,5

,5

,5

Situp#

5/

5/

5/

Burpee#

25

25

25

3 Round#

Roud 1

Roud 2

Roud 3

Burpee#

25

25

25

po''on

Run Deep Squat# Run rtemi# 1 Round

Round 1

Burpee#

5/

)u''up#

5/

)u#!up#

1//

Squat#

15/

Burpee#

5/

Dione 3 Round#

ade#

)u''up#

15

15

15

)u#!up#

15

15

15

Burpee#

25

25

25

-/ m

-/ m

-/ m

Round 1

Round 2

Round 3

Round 4

Round 5

umpin& ack#

1//

1//

1//

1//

1//

'imber#

1//

1//

1//

1//

1//

Run

1 km

Run "ri# Run 5 Round#

1 km

Me*# 3 Round#

Round 1

Round 2

Round 3

Burpee#

1/

25

1/

'imber#

1/

25

1/

i&! ump#

1/

25

1/

Round 1

Round 2

Round 3

Round 4

)u''up#

2/

15

1/

5

)u#!up#

2/

15

1/

5

4 Round#

Round 1

Round 2

Round 3

Round 4

)u#!up#

5/

5/

5/

5/

ackkni(e#

2/

2/

2/

2/

Deep Squat#

5/

5/

5/

5/

Round 1

Round 2

Round 3

Round 4

S )u#!up#

5

5

5

5

)u''up#

15

15

15

15

)u#!up#

25

25

25

25

Situp#

35

35

35

35

Squat#

45

45

45

45

Break

2 min

2 min

2 min

2 min

)o#eidon 4 Round#

$enu#

eu# 4 Round#