Dear Athletes! Every time I step into the gym, I see it—people wandering around with full motivation but zero direction. They jump from one machine to another, pick up random dumbbells, maybe do a set or two of something they saw on Instagram, but there’s no real plan. And honestly? I get it.
With so much information out there, so many workout apps promising the "perfect" program, it's easy to feel overwhelmed. But trust me—training doesn’t have to be complicated. In fact, it shouldn’t be. So if you’ve ever walked into the gym and thought, “Okay… now what?”—this post is for you. Yours, Coach Katharina 🌺
That’s exactly why I created a 4-week plan that’s only 2 days per week—because I know that consistency beats complexity every time. If you train smart, two well-structured sessions a week are more than enough to see progress. This plan is designed around the 7 essential movement patterns that every human body needs to master:
The 7 Essential Movement Patterns
1️⃣ Push – Think push-ups, bench press, and overhead press. This builds chest, shoulders, and triceps.
2️⃣ Pull – Pull-ups, rows, and deadlifts strengthen your back, biceps, and grip.
3️⃣ Squat – Whether it’s goblet squats, back squats, or front squats, this is key for leg strength and mobility.
4️⃣ Hinge – Deadlifts and Romanian deadlifts (RDLs) train the entire posterior chain—glutes, hamstrings, and lower back.
5️⃣ Lunge – Forward, reverse, or lateral lunges help build unilateral strength and balance.
6️⃣ Rotate – Russian twists, woodchoppers, and rotational exercises develop core stability.
7️⃣ Gait – Loaded carries, like farmer’s walks or sled pushes, improve grip, posture, and coordination.
Mastering these movements ensures balanced strength, improved posture, and long-term progress. So instead of wandering aimlessly in the gym, let’s get you on track with a structured plan.
About the Warm Up
Most people either skip their warm-up entirely or spend 15 minutes jogging on the treadmill, wasting energy they could use for actual training. Instead, I recommend a 15-20 minute mobility-focused warm-up to prep your body for movement to improve flexibility, joint health, and movement quality.
Here’s exactly how I start my sessions - every single time:
✔ Downward Dog into Cobra – A perfect way to mobilize the spine, shoulders, and hamstrings.
✔ Warrior Pose Variations – Opens up the hips and improves stability.
✔ Ankle Dorsiflexion Work – Critical for squats and lunges.
✔ Cossack Squats – Helps with hip mobility and flexibility.
✔ Stick Mobility for the Spine – Essential for a healthy back and shoulders.
About the strength training plan
I know having a clear structure makes all the difference, so I’ve put together this free gym training plan for you to download.
✅ 4-week progressive plan
✅ Only 2 days per week—perfect for busy schedules
✅ Full-body strength training with mobility focus
✅ Designed for muscle growth & injury prevention
The gym doesn’t have to be confusing - rather exciting and empowering! With the right plan, you’ll walk in with confidence, know exactly what to do, and actually see results. So no more wandering around—let’s train with purpose.
Got questions? Drop them in the comments—I’m here to help 🤙
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