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De Layout
Upper / Lower Workout Split
''Reach your muscle building goals with this balanced 4 day training split that mixes heavy compound exercises, machines, cables and Progressive Overload.''
Doel Spiermassa Opbouwen
Type workout Split
Training Level Intermediate
Dagen/Week 4
Periode Minimaal 8 weken
Benodigdheden Barbell,Cables,Ez-Bar,Machines
Upper A
3 8-12
Oefening Sets Reps
Bent Over Row
Incline Dumbell Bench Press
(Weighted) Chin ups
Tricep Extensions
Barbell Curls
3-4 8-10
3-4 8-12
3 8-10
3-4 6-12
3 8-12
Bandrukken
Facepulls
3 8-12
lower A
3 8-12
Oefening Sets Reps
Squats
Stiff leg Deadlift
Leg Press
Hamstring Curl
Calf Raise
3-4 8-10
3-4 8-12
3 8-10
3-4 6-12
3 8-12
Leg Extensions (Warmup)
Dag 1: Upper Body A
Dag 2: Lower Body A
Dag 3: Rust
Dag 4: Upper Body B
Dag 5: Lower Body B
Dag 6: Rust
Dag 7: Rust
Upper B
3 8-12
Oefening Sets Reps
Flat Dumbell Bankdukken
(Weighted) Chest Dips
Seated Cable Row
Side Lateral Raises
3-4 8-10
3-4 8-12
3-4 6-10
3-4 6-12
3 8-12
(Weighted) Pull ups
Tricep Extensions
3 8-12
Dumbell Bicep Curl
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Lower B
3 8-12
Oefening Sets Reps
Leg extensions
Lunges
3 5
3 8-12
3 8-12
Deadlifts
(seated) leg Curl
Front squats
Calf Raise
3 8-10
3-4 8-12
rust tijd
compound lifts: 1-3Minuten
Accessory lifts: 45-90Seconden
Begin bij aanvang van dit programma met het
minst aantal sets aangegeven. (3-4) sets = 3 sets bij aanvang.
na 3-6 weken = 4 sets