INTERMEDIATE | 4X/WEEK
FULLBODY
MERIJN
WARM-UP
LOW INTENSITY CARDIO
5 MINUTES (STATIONARY BIKE, TREADMILL)
SIDE/SIDE LEG SWING
1 X 10 REPS PER LEG
FRONT/BACK LEG SWING
1 X 10 REPS PER LEG
ARM CIRCLES
1X10 REPS PER ARM
SIDE LYING ROTATION
1X10 REPS
SCAPULA RETRACTION
1X10 REPS
PUSH UP
1X10 REPS
PULL UP
1X5 REPS
STRAIGHT ARM KETTLEBELL WRIST TURN
1X10 REPS
BUT FIRST
Now, before the first exercise of each bodypart, we will
do 2-4 light sets, progressively going heavier. This only
applies to the compound lifts.
For example, if you are working up to a bench press of
100kg for 5 reps, you could warm up as follows:
Bar (20kg) x 10 reps
40kg x 8 reps
60kg x 6 reps
80kg x 3 reps
90kg x 1 rep
After this, start your working sets of 100kg for 5 reps.
DAY 1
EXER CI S E
SETS
REPS
R E S T ( MIN )
FRONT SQUAT
1
5
2-3
FRONT SQUAT
2
8
2-3
MUSCLE UP
2
MAX
2-3
WEIGHTED PULL-UP
2
8
2
JEFFERSON CURL
3
10
1 - 1,5
HAMMER CURL
3
12
1 - 1,5
DAY 2
EXER CIS E
SETS
REPS
R E S T ( MIN )
ROMANIAN DEADLIFT
2
8
2-3
HIP ABDUCTION
3
10 - 15
1 - 1,5
BENCH PRESS
3
5
1,5 - 2
HELMS ROW
3
12 - 15
1,5 - 2
SKULL CRUSHER
3
12 - 15
1 - 1,5
SEATED CALF RAISE
3
8 - 10
1 - 1,5
DAY 3
EXER CIS E
SETS
REPS
R E S T ( MIN )
MUSCLE UP WITH RESISTANCE BAND
2
10
2-3
LEG PRESS
3
10 - 12
2-3
LYING HAM CURL
3
12 - 15
1 - 1,5
LAT PULL-OVER
3
12 - 15
1 - 1,5
LATERAL RAISES
3
20
1 - 1,5
FACEPULL
3
15 - 20
1 - 1,5
FARMER CARRY
2
30 sec
1 - 1,5
DAY 4
EXERCI S E
SETS
REPS
R E S T ( MIN )
WEIGHTED PULL-UP
2
5
2-3
OVERHEAD DB LUNGE WALK - SQUAT JUMP (S*)
2
8
2
CHEST PRESS MACHINE
3
12 - 15
1 - 1,5
STANDING CALF RAISE
3
12 - 15
1 - 1,5
CABLE CURL - CABLE PUSHDOWN (S*)
3
12
1 - 1,5
( S* ) = Su perset
EXTRA
I train abs directly, 2-3 times a week after one of these
workouts or on a rest day. If you’d like me to share my
ab routines, comment on one of my latest YouTube
videos and let me know!
I do HIIT cardio 1-2x a week and LISS cardio 2x a week.
HIIT Cardio: Sprinting OR Battle Ropes. I do 20
seconds high intensity, 40 seconds low intensity and I
repeat this for 12-15 minutes.
LISS Cardio: Treadmill, 15% incline, 5km/hr. for 20-25
minutes.
If you are training strictly for bodybuilding purposes, you
can swap the Overhead DB Lunge Walk - Squat Jump
for: Overhead Barbell Press - Bulgarian Split Squat
MERIJN
INTERMEDIATE | 4X/WEEK
FULLBODY
Graphic design: designbysearch