Training

Workout Plannen Templates

Kant-en-klare weekschema's voor beginners en gevorderden. Download en start direct met trainen.

3-Daags Full Body Schema (Beginner)

Perfect startschema voor beginners die 3x per week willen trainen.

WEEK SCHEMA — 3x Full Body (Beginner)

DAG 1 — Maandag
1. Squat — 3x10
2. Bench Press — 3x10
3. Bent-over Row — 3x10
4. Overhead Press — 3x8
5. Plank — 3x30 sec

DAG 2 — Woensdag
1. Deadlift — 3x8
2. Dumbbell Press — 3x10
3. Lat Pulldown — 3x10
4. Lunges — 3x10 per been
5. Farmers Walk — 3x30 meter

DAG 3 — Vrijdag
1. Front Squat — 3x10
2. Incline Press — 3x10
3. Cable Row — 3x10
4. Romanian Deadlift — 3x10
5. Ab Wheel — 3x8

Rust: 60-90 sec tussen sets
Progressie: Verhoog gewicht wanneer je alle reps haalt

4-Daags Upper/Lower Split

Gevorderd schema met focus op spiermassa en kracht.

WEEK SCHEMA — 4x Upper/Lower Split

DAG 1 — Upper (Kracht)
1. Bench Press — 4x5
2. Barbell Row — 4x5
3. Overhead Press — 3x6
4. Weighted Chin-ups — 3x6
5. Face Pulls — 3x15

DAG 2 — Lower (Kracht)
1. Squat — 4x5
2. Romanian Deadlift — 3x8
3. Bulgarian Split Squat — 3x8
4. Leg Curl — 3x10
5. Calf Raises — 4x12

DAG 3 — Upper (Volume)
1. Incline Dumbbell Press — 4x10
2. Cable Row — 4x10
3. Lateral Raises — 4x12
4. Dumbbell Curl — 3x12
5. Tricep Pushdown — 3x12

DAG 4 — Lower (Volume)
1. Front Squat — 4x8
2. Hip Thrust — 4x10
3. Leg Press — 3x12
4. Walking Lunges — 3x12
5. Hanging Leg Raises — 3x12

Rust: 2-3 min (kracht), 60-90 sec (volume)

5-Daags Push/Pull/Legs Schema

Populair splitschema voor maximale spiermassa.

WEEK SCHEMA — Push/Pull/Legs (5 dagen)

DAG 1 — Push
1. Bench Press — 4x6
2. Overhead Press — 3x8
3. Incline Dumbbell Press — 3x10
4. Cable Fly — 3x12
5. Lateral Raises — 4x15
6. Tricep Dips — 3x10

DAG 2 — Pull
1. Deadlift — 4x5
2. Pull-ups — 4x8
3. Barbell Row — 3x8
4. Face Pulls — 3x15
5. Hammer Curl — 3x12
6. Reverse Fly — 3x15

DAG 3 — Legs
1. Squat — 4x6
2. Romanian Deadlift — 3x10
3. Leg Press — 3x12
4. Walking Lunges — 3x10
5. Leg Curl — 3x12
6. Calf Raises — 4x15

DAG 4 — Upper Push/Pull
1. Incline Bench — 4x8
2. Weighted Chin-ups — 4x6
3. Arnold Press — 3x10
4. Cable Row — 3x10
5. Dumbbell Curl — 3x12
6. Skull Crushers — 3x12

DAG 5 — Legs (Volume)
1. Front Squat — 4x8
2. Hip Thrust — 4x10
3. Bulgarian Split Squat — 3x10
4. Leg Extension — 3x15
5. Leg Curl — 3x15
6. Ab Wheel — 3x10