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Level: Beginner to Advanced
Tobias Lobitz · Founder & Software Developer
Developing fitness software since 2018. Personal training experience: 15 years of strength training.
Last updated: October 28, 2026
This workout plan was created with AI assistance. All recommendations are based on current sports science and evidence-based principles.
6 weeks, 4 sessions a week of about 45 minutes: Full Body Strength, Cardio & Core, Lower Body Focus, Mobility & Recovery. Each exercise runs 1–4 sets of 8–20 reps, and you add weight or reps every week.
Bodyweight · Optional dumbbells · Mat
How to read the plan: 3 × 12 means 12 reps in a row, then rest, three times.
Day 1 – Full Body Strength · Rebuild muscle and boost metabolism
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
 Squats Controlled form | 3 | 12–15 60s Rest | 60s |
 Push-ups Scale as needed | 3 | 8–12 60s Rest | 60s |
 Rows (Dumbbell or Band) Back engaged | 3 | 12–15 60s Rest | 60s |
 Plank Core tension | 3 | 30–45s 45s Rest | 45s |
Day 2 – Cardio & Core · Fat loss, conditioning and core stability
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
 Jumping Jacks | 4 | 30s 30s Rest | 30s |
 Mountain Climbers | 4 | 30s 30s Rest | 30s |
 Russian Twists | 3 | 20 45s Rest | 45s |
 Dead Bug | 3 | 10 per side 45s Rest | 45s |
Day 3 – Lower Body Focus · Leg strength, stability and posture
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Lunges | 3 | 10 per leg 60s Rest | 60s |
 Hip Thrusts | 3 | 15 60s Rest | 60s |
 Wall Sit | 3 | 30–45s 45s Rest | 45s |
Day 4 – Mobility & Recovery · Movement quality, recovery and injury prevention
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Dynamic Full Body Stretching | 1 | 10–15 min Rest | |
| Breathing & Relaxation Exercises | 1 | 5 min Rest |
Example: Squats
3 × 12
Build the routine. Squats 3×12 and push-ups, calm and clean.
3 × 15
Work up to 3×15 squats and 12 push-ups.
3 × 15
Cut rest from 60 to 45 seconds. If you can, move from knee to full push-ups.
When does it get harder? As soon as you finish all 3 sets with 15 clean reps. Then step it up the next week.
After longer breaks, your body doesn’t need extreme workouts. This 6-week reset focuses on controlled training to rebuild strength, endurance and mobility safely.
Motivation comes and goes, routines stay. With clearly defined training days and manageable sessions, training becomes a habit rather than a struggle.
The plan combines strength, cardio, core stability and mobility. This improves not only muscle strength but also cardiovascular health, joint function and overall movement quality.
Intensity increases gradually through volume, exercise selection and workload. This prevents plateaus and supports steady progress after time off.
Strength training preserves muscle mass while cardio increases calorie expenditure. Together, they support fat loss and muscle gain when paired with sensible nutrition.
Instead of: Many people begin the year with 5–6 workouts per week. Overuse, soreness and loss of motivation after 1–2 weeks.
Better: Start with 3–4 structured sessions per week.
Consistency for 6 weeks beats intensity for 10 days.
Instead of: Training, diet, sleep and lifestyle all change simultaneously. Mental and physical overload.
Better: Build training consistency first, then optimize nutrition.
Establish workouts before cutting calories aggressively.
Instead of: No rest days after months of inactivity. Fatigue, declining performance and injury risk.
Better: Treat recovery as part of the program.
At least one mobility or rest-focused day per week.
Instead of: Expecting visible transformation within 1–2 weeks. Frustration and early dropout.
Better: Measure progress through energy, routine and performance.
Better sleep, more daily movement and improved strength.
Instead of: Training only “when there’s time”. Inconsistency and lack of adaptation.
Better: Schedule fixed training days.
Monday, Wednesday and Friday as non-negotiable sessions.
If you have anything else you want to ask, reach out to us.
Yes. This plan is specifically designed for restarts. Exercises are scalable and focus on rebuilding routine, strength and confidence.
Absolutely. Beginners can reduce reps or rest longer, while advanced users can increase intensity or add light weights.
Yes. The combination of strength training, cardio and recovery supports fat loss while maintaining or rebuilding muscle.
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