Free [patched]letics Cardio Strength Training Guide Pdf

If you want to tailor this guide further, let me know (beginner, intermediate, advanced) or if you want to focus more on fat loss or muscle gain . I can map out a specific weekly schedule or dietary macro breakdown for your goals. Share public link

Aim for 1.6 to 2.2 grams of protein per kilogram of body weight to repair torn muscle fibers.

Start with Week 1 of the sample plan. Log every session. After two weeks, you’ll feel the difference; after six weeks, you’ll see it. Freeletics Cardio Strength Training Guide Pdf

While various archived versions of the PDF can be found on community platforms like , the official experience has moved to the Freeletics app

Your primary (fat loss, muscle gain, endurance building) If you want to tailor this guide further,

Complete 4 rounds. Focus on perfect form rather than speed. Rest 45 seconds between exercises. 45 seconds work Plank Hold: 45 seconds work Bicycle Crunches: 45 seconds work Leg Raises: 45 seconds work Day 4: Upper Body Strength + Burnout

Includes staples like burpees, squats, push-ups, and pull-ups. Start with Week 1 of the sample plan

Unlike standard strength guides, this PDF explicitly programs running sessions.

Workouts are performed as fast as possible ("For Fastest Time") with no mandatory rest breaks, typically lasting between 5 and 45 minutes. Hell Week:

If you are saving this to your device, you are signing up for a specific physiological adaptation called EPOC (Excess Post-Exercise Oxygen Consumption) .

Freeletics bridges the gap between raw cardiovascular endurance and functional muscular strength. Unlike traditional bodybuilding that isolates muscles, this training style forces your entire body to work as a unified system.