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Functional and Strength training guide: 3 months program for BEGINNERS and INTERMEDIATE athletes

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.

Learn More about Structured Workouts.


Abeer Mallek

All plans by this Coach


12 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.

Learn More about Structured Workouts.

Plan Description

In this plan, the focus is general physical condition and health improvement.

For those who don't usually practice and have a low to medium physical capabilities, this program would be a smooth, nice way to start your path, since it focuses on total body strength and reinforcement through basic effective exercises.
For those who go regurly to the gym without a plan or with no personal trainer directing the process and the progress, doing everything but nothing, this will guide you and organise your workout for faster and greater results.

What to expect from this plan:
* Fat loss
* Weight loss
* Muscle maintain or a muscle mass gain
* Body toning
* Body shaping

The plan is 4 days of workout a week, that we split between total body workout days, cardio and functional training days, separated with active and passive rest.

Ability level: All levels. Exercises can be adapted to meet your specific ability level--beginner to advanced/elite.

Every workout is 1 hour to 1hour 15 mins length.

Nutritional advice might be given also in case you have a newly made body composition.

The workout can be executed at home if no gym membership is available. All you need is a couple of dumbbells or a set of kettlebells, going from light to medium weight, depends on your personal capabilities.

You should expect a 1-hour consultation after the purchase of this workout plan ,to talk about details and setting expectations . A 1-hour meeting can be arranged through zoom, every 2 weeks to check the process effectiveness, and if any modifications to be applied to the plan, based on your own very personalized feels.

How it Works

Load Your Plan

Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Strength x2
02:20:00 01:15:00
Custom x1
00:56:00 01:06:00
Day Off x1
01:00:00 01:00:00
Other x1
01:10:00 01:10:00
Workouts Per Week Weekly Average Longest Workout
02:20:00 01:15:00
00:56:00 01:06:00
Day Off
01:00:00 01:00:00
01:10:00 01:10:00

Training Load By Week

Abeer Mallek

Abeer Mallek

Structured, personalized and periodized programs based in reality with accountability for the recreational and competitive athlete looking to improve general health and performance. These programs are modifiable based on the athletes goals, needs and initial physical level either beginner, intermediate or advanced.
Athletes receive :
* 1-1 coaching
* Weight and fat loss programs
* Body toning programs
* Functional training programs
* HIIT programs
* Strength programs

  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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