Hieronder 2 schemas die ik wil gaan hanteren, keer wat anders als de standaard tradiotinele fullbody schemas.
- Bij schema 1 vraag ik mij af waarom is gekozen op dag 2 voor een Bench press, dan is de verhouding over de 2 dagen: 3 push t.o.v. 1 pull bovenlichaam. Meningen?
- Kan ik bij schema 2 op de lower dag Stepup, SplitSquats of Lunges ook vervangen met Leg press of een andere been variant?
Schema 1
Training Twice Per Week
When you can only train twice per week, I recommend you use one day to train your push and pull muscles, and another day to focus on your legs, with a little additional push.
The following workouts take about an hour to complete. Rest 2-3 minutes in between each set, and take at least one day of rest in between each (two days of rest between each is ideal, I think).
Day 1: Push/Pull
Deadlift: Warm up and 3 sets 4-6 reps (80-85% of 1RM)
Bench Press: Warm up and 3 sets of 4-6 reps (80-85% of 1RM)
Barbell Row: 3 sets of 4-6 reps (80-85% of 1RM)
Military Press: 3 sets of 4-6 reps (80-85% of 1RM)
Day 2: Legs & Additional Push
Bench Press: Warm up and 3 sets of 4-6 reps (80-85% of 1RM)
Squat: Warm up and 3 sets 4-6 reps (80-85% of 1RM)
Hack Squat (sled, not barbell) or Leg Press: 3 sets of 4-6 reps (80-85% of 1RM)
Romanian Deadlift: 3 sets of 4-6 reps (80-85% of 1RM)
Schema 2:
The 2 Day a Week Minimalist Power and Bulking Routine:
Lower – Mondays
Squat – 3×5 (followed by 3×15 with 50% 1RM)
Step-Ups, Split Squats, or Lunges – 3×10
Stiff-legged Deadlift – 3×8 (followed by 2×10 50% 1RM)
Calf Raises 3×15
Hanging Leg Raises (pikes) 3×10
Upper – Thursdays
Close to Medium Grip Bench Press – 3×5 (followed by 3×15 with 50% 1RM)
Overhead Press 3×5 (followed by 3×15 with 50% 1RM)
Kroc Rows (elbow out) 3×15
Pullups or Chinups 3xFailure
DB Curls 3×12
