Barbell Strength 4-Day
One heavy main lift a day — squat, bench, deadlift, press — then the volume that builds it. A rack and a bar is all it needs.
- Dagen/wk
- 4
- Niveau
- Gevorderd
- Focus
- Kracht
Squat
3 oefeningen- Back Squat5 × 3–5
- Romanian Deadlift3 × 6–8
- Pull Up3 × 6–10
Bench
3 oefeningen- Bench Press5 × 3–5
- Barbell Row4 × 6–8
- Dumbbell Shoulder Press3 × 8–10
Deadlift
3 oefeningen- Deadlift3 × 3–5
- Back Squat3 × 6–8
- Pull Up3 × 6–10
Press
3 oefeningen- Overhead Press5 × 3–5
- Bench Press3 × 6–8
- Bicep Curl3 × 8–12
Klaar om ermee te beginnen?
Zet 'm in Bikkel.
Zet Barbell Strength 4-Day in je logboek en elke set staat klaar zodra je de volgende keer binnenloopt.