Freeletics Weights Journeys are strength-based workout plans that are focused on muscle gain and definition. The training experience is built upon compound lifts as they activate multiple muscle groups with just one movement. These are exercises such as squats, deadlifts, bench press, push press, and rows.
Dumbbell Strength (M) / Dumbell Tone (F)
Cardio * Muscle *** - 42 Sessions
For athletes wanting to increase their muscle strength and size using dumbbell weights. Expect different compound and isolation lifts in similar workouts week to week as a benchmark for tracking your progress.
Kettlebell Fundamentals (M) (F)
Cardio ** Muscle *** - 42 Sessions
This is for athletes wanting to improve muscle endurance, coordination and overall fitness using kettlebells. Build functional strength and stamina with exercises such as kettlebell swings, shoulder presses and kettlebell cleans & jerks.
Barbell Gain (M) / Barbell Tone (F)
Cardio * Muscle *** - 42 Sessions
This is a weight lifting plan focused on muscle growth by combining hypertrophy and strength intervals. A pure gym experience that will target your entire body in each training session with intense and functional barbell workouts. Expect to perform similar workouts week to week as a benchmark for tracking your progress.
Hybrid Strength (M) (F)
Cardio ** Muscle *** - 48 Sessions
Designed for athletes with experience in lifting weights, focused on gaining strength and building muscle. This Journey will challenge you with explosive bodyweight movements combined with tougher strength training including all three types of weight intervals (Hypertrophy, Contrast, Strength). You can expect slightly longer training sessions than in other Journeys.
The recommended weight for each exercise includes the weight of the bar. For example: Back Squats 40kg (88 lbs) = barbell 20kg (44 lbs) + 10kg (22 lbs) weight on each side
Please note, in the case where you are assigned less than 20 kg, you can use a light barbell, dumbbells, or weight plates.
The suggested weight should only be used as a guide. The amount of weight you actually use should be based on your training experience and your current level of strength and endurance. It is very important to start light and make sure you have proper lifting technique. You can adjust the recommended weight by clicking the edit icon of your working sets before starting the warm up sets.
It is necessary to properly warm-up for each Weight Interval. For this reason, each Interval starts with three to five warm-up sets. The weight will gradually increase after every set to prepare you to perform at your best during each Interval. If the suggested weight is too heavy, you can give the appropriate feedback between sets.
After each set of weight exercise, you have the possibility to give feedback during the rest period. If you are not able to complete all of the repetitions, you can adjust your next set to a lower weight. Note that it is not possible to increase the weight during the workout through feedback.
- Lifting technique should be the same as that of the exercise videos. It is important to remember that proper technique beats lifting heavy weight.
- Time does not matter in weight intervals. Instead, you should focus on perfect technique and taking the necessary breaks to get the right recovery.
- Even a weight that might feel light will produce results. Maintaining proper tension in the body and targeting the specific muscles involved in the lift should be the primary focus.
Journeys that include weights are full body workouts, which means that if you indicate any muscle soreness using the Adapt session feature you will receive a training session which is lower in intensity and contains bodyweight only exercises. This will give your muscles time to recover.