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A trainer from Well Fitness talks to a client at a round table in the gym, discussing a training plan.

Training plan with consultation

Train effectively with Well Fitness!

Choose a plan that suits your level and needs - this will make every workout simpler, safer and more effective.

Download the plan

An effective training plan

A good training plan is not a random list of exercises, but a well thought out training programmethat allows you to achieve specific goals - be they building muscle mass, fat reductionwhether improving capacities and well-being. At Well Fitness we will help you develop a training planthat really works - whether you are training for mass, want to improve your figure or return to activity after a break.

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Personal trainer instructing a woman during stretching exercises in the gym at Well Fitness

What is an individual training plan?

It is tailored to your goal, lifestyle and physical abilities training plan for the gym or for doing exercises with your own body weight. We create it after one-hour consultation with the trainerin which we include:

  • Your level of sophistication,
  • training history and injuries,
  • training objectives and fitness goals,
  • temporal availability (e.g. 3 times a week, 4 days a week),
  • preferences for type of exercise, training style or even the length breaks between sets.

What does the sample training plan include?

  • Set of exercises for the whole body or divided into muscular parts
  • The number of series i repetitions tailored to the purpose (e.g. on training for massreduction or overall efficiency)
  • Recommendations for loads, volumes and frequency of training
  • Exercise plan supplemented by cardio workout, warm-up i recovery time
  • Guidance on breaks between seriesprogression and modification of the plan
benefits

What do you gain from the plan?

Tailor-made plan

It takes into account your goal, level of sophistication, time and preferences - nothing is random.

Clear training structure

Exercises for the whole body or muscle parts, with a set number of series, repetitions and intervals.

A comprehensive approach

Strength, cardio, warm-up and recovery all in one plan.

Effectiveness and safety

Better results, faster development and less risk of injury with the support of a coach.

Training plans to download

Training plan for beginners

Start smart. This 3-day plan will help you build the basics without injury or chaos.
Machine exercises, simple structure, safe pace. Ideal for those just starting out.

Download PDF

Training plan for women

Train in harmony with yourself. A plan based on both lower and upper body, abdominals and back.
3 days a week, without overloading, but with real results. Comfort, silhouette, balance.

Download PDF

Intermediate training plan

A 3-day programme designed for people who want to break through stagnation, increase training intensity
and introduce real progression. The plan combines multi-joint, isolated and functional exercises -.
with controlled volume and emphasis on technique.

Download PDF

A training plan for everyone

Such appropriate plan will work well for both beginnersThe programme is ideal for people who are just beginning their adventure with physical activity, as well as for advanced people who want to raise the level of their training and break through stagnation.

In the consultation, the trainer may ask you a few short questions or conduct a surveyto better understand your situation, the level of capacities and lifestyle. On this basis your training planthat will be realistically tailored - not generic and random.

plan your training

Time to plan your training

Don't train blindly - get started with a plan that has been designed with you in mind.
With Well Fitness, you can see what really works and achieve better results with the knowledge, strategy and support of a trainer.

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Trainer and gym participant high-fiving after a kettlebell workout
faq

Frequently asked questions

Yes, each training plan is created based on a consultation and analysis of your goals, fitness level and lifestyle.

Of course! We also create training plans for beginners - safe, simple and effective.

The consultation lasts approximately 60 minutes. During this time, the trainer will interview you, analyse your needs and plan a suitable training programme.

Yes - each training plan includes specific exercises, number of series, repetitions and a proposal for load and intervals between series.

Yes, depending on your goal - the plan may include elements of cardio, functional exercises, stretching, warm-up and recovery recommendations.

Yes, the plan is available to Club Members.

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