Home / Training plans / Gym

Training plans for the gym

In order to succeed at the gym, it is crucial that you have a customized, structured training plan tailored to your specific goals. We take into account the type of training and whether you are a beginner or an advanced trainee.

To ensure you don't hit a dead end or become frustrated due to a lack of progress, modusX provides a wide range of gym training plans. These are available to you free of charge.

Convincingly good

Recognize why we are considered the ideal choice for your fitness journey and explore how we distinguish ourselves from others. Immersing yourself in our fitness world to draw inspiration is essential.

for free

All the information is readily available and accessible to everyone at no cost.

understandable

Each article is written in an easily understandable manner and is suitable for beginners.

diverse

Muscle building, weight loss, nutrition, exercises, workout routines, and a variety of other subjects.

Free plans

Complimentary training programs to assist you in achieving your goals!

0 €

✅  Number of sets and reps

✅  Duration of sentence break

✅  Focus muscle

✅  1-Click Download

Premium Plans

Comprehensive premium training plans featuring illustrative graphics.

9,99 €

✅  Number of sets and reps

✅  Duration of sentence break

✅  Focus muscle

✅  Training frequency

✅  Exercise instructions

✅  Pictorial representations

✅  more extras

Free gym plans

Enhance your gym performance by utilizing our complimentary workout plans. Utilize the expertly designed training programs to achieve your goals and continually progress in an inspiring environment.

15 Minute Workout: Lose Weight Without Equipment (Beginner)

15 Minute Workout: Lose Weight Without Equipment (Beginner)

15 Minute Workout: Lose Weight at Home (Beginner)

25 minute workout: lose weight without equipment (advanced)

25 minute workout: Lose weight without equipment & without jumping (advanced)

25 minute workout: lose weight at home (advanced)

Full body in the gym for beginners. For women

Full body in the gym for beginners. For men

Full body in the gym for advanced women

Full body in the gym for advanced men

Full body in the gym for slightly advanced women

Full body in the gym for slightly advanced men

Full body muscle building without equipment (beginners)

Full body muscle building without equipment (advanced)

Full body muscle building without equipment (slightly advanced)

Full body muscle building at home (beginner)

Full body muscle building at home (advanced)

Full body muscle building at home (slightly advanced)

Full body in the gym for advanced women

Full body in the gym for advanced men

Full body in the gym for slightly advanced women

Full body in the gym for slightly advanced men

Push/Pull in the gym for advanced women

Push/Pull in the gym for advanced men

Push/Pull in the gym for slightly advanced women

Push/Pull in the gym for slightly advanced men

Push/pull/legs in the gym

Workouts in the gym for maximum success

You have the option to utilize nearly any available workout plan at the gym. Well-thought-out training plans are particularly valuable for beginners, as they make it easier to get started with your fitness journey. Guided machines allow for a controlled execution of exercises, while trainers can provide guidance and corrections as needed. This way, you have the opportunity to focus entirely on your body.

Training in the gym provides a multitude of opportunities, allowing you to experiment with various approaches and explore your preferences. This versatility is often lacking in home workout plans. You can begin with full-body training plans, for instance, and then transition to a split training regimen. The gym offers the advantage of training muscle groups both collectively and in isolation. Thanks to the on-site resources, you can easily adapt your training to your individual progress.

Differentiation from training at home

You have the option to complete your sports sessions both at the gym and at home. Under certain circumstances, it is entirely feasible to adapt a training plan originally designed for the gym to a home workout.

Many fitness enthusiasts set up their own home gyms. Typically, these include basic training equipment such as workout benches, barbells, and dumbbells. Therefore, it is effortless to modify and carry out a training plan for home workouts. Alternatively, a plan without equipment is also a viable option.

Useful workout accessories such as Therabands, balance half-balls, or pull-up bars can support your home exercise routines as well. Utilizing appropriate equipment enables you to perform effective free training sessions.

When it comes to workout gear, a gym is equipped with top-tier machines. These typically surpass the equipment found in home gyms. Furthermore, the entire setup is optimized for demanding training sessions. In the gym, you can enhance both your overall health and physique, and you have access to everything necessary for cardiovascular, cardiovascular, and full-body workouts.

Different training variants in the gym

Your choice of a training plan depends on your individual fitness goal. Various types of training can generally be categorized into endurance, strength, flexibility, and coordination. Often, there is an overlap between these areas during a training session.

At the gym, you have numerous options to enhance your fitness. Examples of different training variations include interval training, circuit training, EMS training, TRX training, HIIT training, and group classes. The gym offers a multitude of possibilities, and various training plans are available based on your focus.

Training plans for building muscle

Muscle-building training plans assist you in efficiently structuring your workouts. By incorporating a variety of exercises, settings, and weights, you can modify the training stimuli to align with your progress. This, in turn, facilitates an enhancement in your muscle growth.

Workouts to lose weight

Also, through your training at the gym, you have the potential to reduce your body weight. In many instances, a combination of strength and endurance training proves advisable. Nonetheless, there are also numerous weight loss training plans available that can assist you in achieving your goal.

Special gym training plans for women and men

There are continually various training programs designed specifically for the needs of women and men. This is less about women requiring a different training program than men and more about them emphasizing different areas. Training plans for women often focus on the abdomen, legs, and buttocks, while training programs for men frequently emphasize muscle building and split training (upper body/lower body, push/pull).

The best exercises for the gym

At a fitness center, you have the opportunity to engage in a diverse range of workout sessions, including fundamental exercises, isolation exercises, and exercises that solely rely on your body weight. You can perform a wide variety of your favorite exercises in numerous variations. Explore the gym exercises that are not only highly effective but also bring enjoyment.

Frequently asked questions about gym workouts

Explore this page to find solutions to the most common questions regarding workouts designed specifically for fitness center training.

What is the ideal gym workout plan?

There isn't a single ultimate training plan, but rather the one that suits you, your current situation, and your goals best. Your workout plan should be tailored to your body type and be enjoyable for you.

Why do so few people in the gym actually follow a workout plan?

Frequently, one observes individuals at the gym who perform their exercises with precision and skill. Some have their workout routines memorized, while others store them on their mobile devices. Unfortunately, there are also those who train without any plan whatsoever. Occasionally, a trainer is available to supervise the execution.

 

How many exercises are ideal for creating an effective workout plan?

The number of exercises in your training program can vary depending on your training experience, the type of workout, your fitness objectives, and your current physical condition.

What is the ideal duration for a workout session?

The duration of the workout varies depending on the type of training. It is essential to listen to your body's signals and avoid overexertion. Typically, training sessions of 60 to a maximum of 90 minutes are recommended.

Does working out at the gym offer greater benefits compared to exercising at home?

In general, it is possible to achieve success both in the gym and at home. Besides the available or lacking equipment, the intensity and execution also play a crucial role. Typically, the gym offers more extensive options, allowing for greater flexibility in increasing both weights and intensity.

How many times a week should one go to the gym?

It is advisable for beginners to plan 2-3 training sessions per week. Advanced individuals, on the other hand, have the opportunity to train much more frequently.