The professional training plan for ultimate success with BetaTOR®!
Week 1 - Monday | Sets | Reps | Rest |
Squats | 3 | 12 | 60 Sek. |
Bench press | 3 | 12 | 60 Sek. |
Deadlifts | 3 | 12 | 60 Sek. |
Superset 1 | 60 Sek. | ||
- Pull ups | 3 | 12 | |
- Dips | 3 | 12 | |
Bent over row (overhand) |
3 | 12 | 60 Sek. |
Dumbbell Shoulder press | 3 | 12 | 60 Sek. |
Superset 2 | 60 Sek. | ||
- Barbell Biceps curls | 3 | 12 | |
- Cable Triceps extensions | 3 | 12 |
Week 1 - Wednesday | Sets | Reps | Rest |
Squats | 5 | 5 | 180 Sek. |
Bench press | 5 | 5 | 180 Sek. |
Deadlifts | 5 | 5 | 180 Sek. |
Week 1 - Friday | Sets | Reps | Rest |
Squats | 5 | 5 | 180 Sek. |
Bench press | 5 | 5 | 180 Sek. |
Deadlifts | 3 | 5 | 180 Sek. |
Superset 1 | 180 Sek. | ||
- Pull ups | 3 | 5 | |
- Dips | 3 | 5 | |
Bent over row (overhand) |
3 | 5 | 180 Sek. |
Dumbbell Shoulder press | 3 | 5 | 180 Sek. |
Superset 2 | 180 Sek. | ||
- Barbell Biceps curls | 3 | 5 | |
- Cable Triceps extensions | 3 | 5 |
Week 2 - Monday | Sets | Reps | Rest |
Squats | 3 | 10 | 60 Sek. |
Bench press | 3 | 10 | 60 Sek. |
Deadlifts | 3 | 10 | 60 Sek. |
Superset 1 | 60 Sek. | ||
- Pull ups | 3 | 10 | |
- Dips | 3 | 10 | |
Bent over row (overhand) |
3 | 10 | 60 Sek. |
Dumbbell Shoulder press | 3 | 10 | 60 Sek. |
Superset 2 | 60 Sek. | ||
- Barbell Biceps curls | 3 | 10 | |
- Cable Triceps extensions | 3 | 10 |
Week 2 - Wednesday | Sets | Reps | Rest |
Squats | 5 | 4 | 180 Sek. |
Bench press | 5 | 4 | 180 Sek. |
Deadlifts | 5 | 4 | 180 Sek. |
Week 2 - Friday | Sets | Reps | Rest |
Squats | 5 | 4 | 180 Sek. |
Bench press | 5 | 4 | 180 Sek. |
Deadlifts | 3 | 4 | 180 Sek. |
Superset 1 | 180 Sek. | ||
- Pull ups | 3 | 4 | |
- Dips | 3 | 4 | |
Bent over row (overhand) |
3 | 4 | 180 Sek. |
Dumbbell Shoulder press | 3 | 4 | 180 Sek. |
Superset 2 | 180 Sek. | ||
- Barbell Biceps curls | 3 | 4 | |
- Cable Triceps extensions | 3 | 4 |
Week 3 - Monday | Sets | Reps | Rest |
Squats | 3 | 10 | 90 Sek. |
Bench press | 3 | 10 | 90 Sek. |
Deadlifts | 3 | 10 | 90 Sek. |
Superset 1 | 90 Sek. | ||
- Pull ups | 3 | 10 | |
- Dips | 3 | 10 | |
Bent over row (overhand) |
3 | 10 | 90 Sek. |
Dumbbell Shoulder press | 3 | 10 | 90 Sek. |
Superset 2 | 90 Sek. | ||
- Barbell Biceps curls | 3 | 10 | |
- Cable Triceps extensions | 3 | 10 |
Week 3 - Wednesday | Sets | Reps | Rest |
Squats | 5 | 4 | 180 Sek. |
Bench press | 5 | 4 | 180 Sek. |
Deadlifts | 5 | 4 | 180 Sek. |
Week 3 - Friday | Sets | Reps | Rest |
Squats | 5 | 3 | 180 Sek. |
Bench press | 5 | 3 | 180 Sek. |
Deadlifts | 3 | 3 | 180 Sek. |
Superset 1 | 180 Sek. | ||
- Pull ups | 3 | 3 | |
- Dips | 3 | 3 | |
Bent over row (overhand) |
3 | 3 | 180 Sek. |
Dumbbell Shoulder press | 3 | 3 | 180 Sek. |
Superset 2 | 180 Sek. | ||
- Barbell Biceps curls | 3 | 3 | |
- Cable Triceps extensions | 3 | 3 |
Week 4 - Monday | Sets | Reps | Rest |
Squats | 3 | 8 | 120 Sek. |
Bench press | 3 | 8 | 120 Sek. |
Deadlifts | 3 | 8 | 120 Sek. |
Superset 1 | 120 Sek. | ||
- Pull ups | 3 | 8 | |
- Dips | 3 | 8 | |
Bent over row (overhand) |
3 | 8 | 120 Sek. |
Dumbbell Shoulder press | 3 | 8 | 120 Sek. |
Superset 2 | 120 Sek. | ||
- Barbell Biceps curls | 3 | 8 | |
- Cable Triceps extensions | 3 | 8 |
Week 4 - Wednesday | Sets | Reps | Rest |
Squats | 5 | 3 | 180 Sek. |
Bench press | 5 | 3 | 180 Sek. |
Deadlifts | 5 | 3 | 180 Sek. |
Week 4 - Friday | Sets | Reps | Rest |
Squats | 3 | 1 | 300 Sek. |
Bench press | 3 | 1 | 300 Sek. |
Deadlifts | 3 | 1 | 300 Sek. |
Week 5 - Monday | Sets | Reps | Rest |
Squats | 3 | 12 | 60 Sek. |
Bench press | 3 | 12 | 60 Sek. |
Deadlifts | 3 | 12 | 60 Sek. |
Superset 1 | 60 Sek. | ||
- Pull ups | 3 | 12 | |
- Dips | 3 | 12 | |
Bent over row (underhand) |
3 | 12 | 60 Sek. |
Barbell Shoulder press | 3 | 12 | 60 Sek. |
Superset 2 | 60 Sek. | ||
- Dumbbell Biceps curls | 3 | 12 | |
- Skull crushers | 3 | 12 |
Week 5 - Wednesday | Sets | Reps | Rest |
Squats | 5 | 5 | 180 Sek. |
Bench press | 5 | 5 | 180 Sek. |
Deadlifts | 5 | 5 | 180 Sek. |
Week 5 - Friday | Sets | Reps | Rest |
Squats | 5 | 5 | 180 Sek. |
Bench press | 5 | 5 | 180 Sek. |
Deadlifts | 3 | 5 | 180 Sek. |
Superset 1 | 180 Sek. | ||
- Pull ups | 3 | 5 | |
- Dips | 3 | 5 | |
Bent over row (underhand) |
3 | 5 | 180 Sek. |
Barbell Shoulder press | 3 | 5 | 180 Sek. |
Superset 2 | 180 Sek. | ||
- Dumbbell Biceps curls | 3 | 5 | |
- Skull crushers | 3 | 5 |
Week 6 - Monday | Sets | Reps | Rest |
Squats | 3 | 10 | 60 Sek. |
Bench press | 3 | 10 | 60 Sek. |
Deadlifts | 3 | 10 | 60 Sek. |
Superset 1 | 60 Sek. | ||
- Pull ups | 3 | 10 | |
- Dips | 3 | 10 | |
Bent over row (underhand) |
3 | 10 | 60 Sek. |
Barbell Shoulder press | 3 | 10 | 60 Sek. |
Superset 2 | 60 Sek. | ||
- Dumbbell Biceps curls | 3 | 10 | |
- Skull crushers | 3 | 10 |
Week 6 - Wednesday | Sets | Reps | Rest |
Squats | 5 | 4 | 180 Sek. |
Bench press | 5 | 4 | 180 Sek. |
Deadlifts | 5 | 4 | 180 Sek. |
Week 6 - Friday | Sets | Reps | Rest |
Squats | 5 | 4 | 180 Sek. |
Bench press | 5 | 4 | 180 Sek. |
Deadlifts | 3 | 4 | 180 Sek. |
Superset 1 | 180 Sek. | ||
- Pull ups | 3 | 4 | |
- Dips | 3 | 4 | |
Bent over row (underhand) |
3 | 4 | 180 Sek. |
Barbell Shoulder press | 3 | 4 | 180 Sek. |
Superset 2 | 180 Sek. | ||
- Dumbbell Biceps curls | 3 | 4 | |
- Skull crushers | 3 | 4 |
Week 7 - Monday | Sets | Reps | Rest |
Squats | 3 | 10 | 90 Sek. |
Bench press | 3 | 10 | 90 Sek. |
Deadlifts | 3 | 10 | 90 Sek. |
Superset 1 | 90 Sek. | ||
- Pull ups | 3 | 10 | |
- Dips | 3 | 10 | |
Bent over row (underhand) |
3 | 10 | 90 Sek. |
Barbell Shoulder press | 3 | 10 | 90 Sek. |
Superset 2 | 90 Sek. | ||
- Dumbbell Biceps curls | 3 | 10 | |
- Skull crushers | 3 | 10 |
Week 7 - Wednesday | Sets | Reps | Rest |
Squats | 5 | 4 | 180 Sek. |
Bench press | 5 | 4 | 180 Sek. |
Deadlifts | 5 | 4 | 180 Sek. |
Week 7 - Friday | Sets | Reps | Rest |
Squats | 5 | 3 | 180 Sek. |
Bench press | 5 | 3 | 180 Sek. |
Deadlifts | 3 | 3 | 180 Sek. |
Superset 1 | 180 Sek. | ||
- Pull ups | 3 | 3 | |
- Dips | 3 | 3 | |
Bent over row (underhand) |
3 | 3 | 180 Sek. |
Barbell Shoulder press | 3 | 3 | 180 Sek. |
Superset 2 | 180 Sek. | ||
- Dumbbell Biceps curls | 3 | 3 | |
- Skull crushers | 3 | 3 |
Week 8 - Monday | Sets | Reps | Rest |
Squats | 3 | 8 | 120 Sek. |
Bench press | 3 | 8 | 120 Sek. |
Deadlifts | 3 | 8 | 120 Sek. |
Superset 1 | 120 Sek. | ||
- Pull ups | 3 | 8 | |
- Dips | 3 | 8 | |
Bent over row (underhand) |
3 | 8 | 120 Sek. |
Barbell Shoulder press | 3 | 8 | 120 Sek. |
Superset 2 | 120 Sek. | ||
- Dumbbell Biceps curls | 3 | 8 | |
- Skull crushers | 8 |
Week 8 - Wednesday | Sets | Reps | Rest |
Squats | 5 | 3 | 180 Sek. |
Bench press | 5 | 3 | 180 Sek. |
Deadlifts | 5 | 3 | 180 Sek. |
Week 8 - Friday | Sets | Reps | Rest |
Squats | 5 | 3 | 300 Sek. |
Bench press | 5 | 3 | 300 Sek. |
Deadlifts | 3 | 3 | 300 Sek. |
Trainingsplan Phase 1 as download
Week 9 - Monday | Sets | Reps | Rest |
Squats | 3 | 8 | 60 Sek. |
Bench press | 3 | 8 | 60 Sek. |
Deadlifts | 3 | 8 | 60 Sek. |
Superset 1 | 60 Sek. | ||
- Pull ups | 3 | 8 | |
- Dips | 3 | 8 | |
Bent over row (overhand) |
3 | 8 | 60 Sek. |
Dumbbell Shoulder press | 3 | 8 | 60 Sek. |
Superset 2 | 60 Sek. | ||
- Barbell Biceps curls | 3 | 8 | |
- Cable Triceps extensions | 3 | 12 |
Week 9 - Tuesday | Sets | Reps | Rest |
Leg press | 3 | 8 | 60 Sek. |
Incline bench press | 3 | 8 | 60 Sek. |
Military press | 3 | 8 | 60 Sek. |
Superset 1 | 60 Sek. | ||
- Pull ups | 3 | 8 | |
- Dips | 3 | 8 | |
Bent over row (overhand) |
3 | 8 | 60 Sek. |
Superset 2 | 60 Sek. | ||
- Dumbbell Biceps curls Hammergriff | 3 | 8 | |
- Bench press eng | 3 | 8 |
Week 9 - Wednesday | Sets | Reps | Rest |
Squats | 3 | 12 | 60 Sek. |
Bench press | 3 | 12 | 60 Sek. |
Deadlifts | 3 | 12 | 60 Sek. |
Superset 1 | 60 Sek. | ||
- Pull ups | 3 | 12 | |
- Dips | 3 | 12 | |
Bent over row (underhand) |
3 | 12 | 60 Sek. |
Barbell Shoulder press | 3 | 12 | 60 Sek. |
Superset 2 | 60 Sek. | ||
- Dumbbell Biceps curls | 3 | 12 | |
- Skull crushers | 3 | 12 |
Week 7 - Thursday | Sets | Reps | Rest |
Leg press | 3 | 12 | 60 Sek. |
Incline bench press | 3 | 12 | 60 Sek. |
Military press | 3 | 12 | 60 Sek. |
Superset 1 | 60 Sek. | ||
- Pull ups | 3 | 12 | |
- Dips | 3 | 12 | |
Bent over row (overhand) | 3 | 12 | 60 Sek. |
Superset 2 | 60 Sek. | ||
- Hammer curls | 3 | 12 | |
- Close grip bench press | 3 | 12 | 60 Sek. |
Week 9 - Friday | Sets | Reps | Rest |
Squats | 3 | 1 | 300 Sek. |
Bench press | 3 | 1 | 300 Sek. |
Deadlifts | 3 | 1 | 300 Sek. |
Week 10 - Monday | Sets | Reps | Rest |
Squats | 3 | 8 | 60 Sek. |
Bench press | 3 | 8 | 60 Sek. |
Deadlifts | 3 | 8 | 60 Sek. |
Superset 1 | 60 Sek. | ||
- Pull ups | 3 | 8 | |
- Dips | 3 | 8 | |
Bent over row (overhand) |
3 | 8 | 60 Sek. |
Dumbbell Shoulder press | 3 | 8 | 60 Sek. |
Superset 2 | 60 Sek. | ||
- Barbell Biceps curls | 3 | 8 | |
- Cable Triceps extensions | 3 | 8 |
Week 10 - Tuesday | Sets | Reps | Rest |
Leg press | 3 | 8 | 60 Sek. |
Incline bench press | 3 | 8 | 60 Sek. |
Military press | 3 | 8 | 60 Sek. |
Superset 1 | 60 Sek. | ||
- Pull ups | 3 | 8 | |
- Dips | 3 | 8 | |
Bent over row (overhand) |
3 | 8 | 60 Sek. |
Superset 2 | 60 Sek. | ||
- Hammercurl | 3 | 8 | |
- Bench press Close grip | 3 | 8 |
Week 10 - Wednesday | Sets | Reps | Rest |
Squats | 3 | 12 | 60 Sek. |
Bench press | 3 | 12 | 60 Sek. |
Deadlifts | 3 | 12 | 60 Sek. |
Superset 1 | 60 Sek. | ||
- Pull ups | 3 | 12 | |
- Dips | 3 | 12 | |
Bent over row (underhand) |
3 | 12 | 60 Sek. |
Barbell Shoulder press | 3 | 12 | 60 Sek. |
Superset 2 | 60 Sek. | ||
- Dumbbell Biceps curls | 3 | 12 | |
- Skull crushers | 3 | 12 |
Week 10 - Thursday | Sets | Reps | Rest |
Leg press | 3 | 12 | 60 Sek. |
Incline bench press | 3 | 12 | 60 Sek. |
Military press | 3 | 12 | 60 Sek. |
Superset 1 | 60 Sek. | ||
- Pull ups | 3 | 12 | |
- Dips | 3 | 12 | |
Bent over row (overhand) | 3 | 12 | 60 Sek. |
Superset 2 | 60 Sek. | ||
- Hammercurl | 3 | 12 | |
- Bench press eng | 3 | 12 | 60 Sek. |
Week 10 - Friday | Sets | Reps | Rest |
Squats | 3 | 1 | 300 Sek. |
Bench press | 3 | 1 | 300 Sek. |
Deadlifts | 3 | 1 | 300 Sek. |
Trainingsplan Phase 2 as download
Week 11 - Tuesday | Sets | Reps | Rest |
Squats | 5 | 5 | 180 Sek. |
Bench press | 5 | 5 | 180 Sek. |
Deadlifts | 5 | 5 | 180 Sek. |
Week 11 - Wednesday | Sets | Reps | Rest |
Squats | 3 | 3-5 | 240 Sek. |
Bench press | 3 | 3-5 | 240 Sek. |
Deadlifts | 1 | 3-5 | 240 Sek. |
Pull ups | 1 | 3-5 | 240 Sek. |
Bent over row (overhand) |
1 | 3-5 | 240 Sek. |
Dumbbell Shoulder press | 1 | 3-5 | 240 Sek. |
Superset 1 | 240 Sek. | ||
- Barbell Biceps curls | 1 | 3-5 | |
- Cable Triceps extensions | 1 | 3-5 |
Week 11 - Friday | Sets | Reps | Rest |
Squats | 5 | 5 | 300 Sek. |
Bench press | 5 | 5 | 300 Sek. |
Deadlifts | 3 | 5 | 300 Sek. |
Week 12 - Monday | Sets | Reps | Rest |
Squats | 3 | 3-5 | 240 Sek. |
Bench press | 5 | 3-5 | 240 Sek. |
Deadlifts | 1 | 3-5 | 240 Sek. |
Pull ups | 1 | 3-5 | 240 Sek. |
Bent over row (overhand) | 1 | 3-5 | 240 Sek. |
Dumbbell Shoulder press | 1 | 3-5 | 240 Sek. |
Superset 1 | 240 Sek. | ||
- Barbell Biceps curls | 1 | 3-5 | |
- Cable Triceps extensions | 1 | 3-5 |
Week 12 - Wednesday | Sets | Reps | Rest |
Squats | 5 | 5 | 180 Sek. |
Bench press | 5 | 5 | 180 Sek. |
Deadlifts | 5 | 5 | 180 Sek. |
Week 12 - Friday | Sets | Reps | Rest |
Squats | 3 | 1 | 300 Sek. |
Bench press | 3 | 1 | 300 Sek. |
Deadlifts | 3 | 1 | 300 Sek. |
Trainingsplan Phase 3 as download