Every other day FB

by nils peeters van sprundel

2 athletes joined

Program Description

Beginner vriendelijk hypertrofie programma met 3xfrequentie

Program Overview

Level
Beginner
Goal
Muscle, Women's, Strength
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
90 minutes
Created
Apr 04, 2026 05:35
Last Edited
Apr 06, 2026 10:14

Muscle Engagement

Front

Back

MuscleSet

Glutes

14.2%

Hamstrings

14.2%

Quadriceps

12.2%

Triceps

10.2%

Front Delts

8.1%

Abs

7.1%

Lats

6.1%

Upper Back

6.1%

Lower Back

5.3%

Chest

5.1%

Biceps

4.1%

Middle Delts

3%

Adductors

1.8%

Abductors

1.5%

Forearms

1%

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4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

1

Squat (Barbell)

2

2

3 reps

6 reps

RPE 7

RPE 8

2

Bench Press (Dumbbell)

2

8 reps

-

3

Stiff Leg Deadlift

3

7-9 reps

-

4

Cable Low Row

2

8 reps

-

5

Abs Crunch (Machine)

2

8-12 reps

-

Day 1

1

Squat (Barbell)

2

2

3 reps

5 reps

RPE 8

RPE 8

2

Bench Press (Dumbbell)

2

8 reps

-

3

Stiff Leg Deadlift

3

7-9 reps

-

4

Cable Low Row

2

8 reps

-

5

Abs Crunch (Machine)

2

8-12 reps

-

Day 1

1

Squat (Barbell)

1

2

3 reps

6 reps

RPE 9

RPE 8

2

Bench Press (Dumbbell)

2

8 reps

-

3

Stiff Leg Deadlift

3

7-9 reps

-

4

Cable Low Row

2

8 reps

-

5

Abs Crunch (Machine)

2

8-12 reps

-

Day 1

1

Squat (Barbell)

1

2

3 reps

6 reps

RPE 10

RPE 7

2

Bench Press (Dumbbell)

2

8 reps

-

3

Stiff Leg Deadlift

3

7-9 reps

-

4

Cable Low Row

2

8 reps

-

5

Abs Crunch (Machine)

2

8-12 reps

-

Day 2

1

Bench Press (Barbell)

3

6 reps

RPE 8

2

Preacher Curl (Barbell)

2

7-9 reps

RPE 9

3

Leg Press

3

12 reps

-

4

Hyperextension

2

10 reps

-

5

Barbell Row

2

8 reps

-

Day 2

1

Bench Press (Barbell)

3

10 reps

RPE 8

2

Preacher Curl (Barbell)

2

7-9 reps

RPE 9

3

Leg Press

3

12 reps

-

4

Hyperextension

2

10 reps

-

5

Barbell Row

2

8 reps

-

Day 2

1

Bench Press (Barbell)

3

5 reps

RPE 9

2

Preacher Curl (Barbell)

2

7-9 reps

RPE 9

3

Leg Press

3

12 reps

-

4

Hyperextension

2

10 reps

-

5

Barbell Row

2

8 reps

-

Day 2

1

Bench Press (Barbell)

1

AMRAP

80%

2

Bench Press (Barbell)

2

8 reps

-

3

Preacher Curl (Barbell)

2

7-9 reps

RPE 9

4

Leg Press

3

12 reps

-

5

Hyperextension

2

10 reps

-

6

Barbell Row

2

8 reps

-

Day 3

1

Deadlift (Barbell)

1

3

4 reps

5 reps

RPE 8

RPE 8

2

Seated Shoulder Press (Dumbbell)

3

8 reps

-

3

Lat Pulldown

2

8 reps

-

4

Tricep Extension (Cable)

2

8 reps

-

5

Leg Extension

2

8 reps

-

Day 3

1

Deadlift (Barbell)

1

3

3 reps

5 reps

RPE 8

RPE 8

2

Seated Shoulder Press (Dumbbell)

3

8 reps

-

3

Lat Pulldown

2

8 reps

-

4

Tricep Extension (Cable)

2

8 reps

-

5

Leg Extension

2

8 reps

-

Day 3

1

Deadlift (Barbell)

1

2

4 reps

5 reps

RPE 9

RPE 8

2

Seated Shoulder Press (Dumbbell)

3

8 reps

-

3

Lat Pulldown

2

8 reps

-

4

Tricep Extension (Cable)

2

8 reps

-

5

Leg Extension

2

8 reps

-

Day 3

1

Deadlift (Barbell)

1

2

4 reps

6 reps

RPE 10

RPE 8

2

Seated Shoulder Press (Dumbbell)

3

8 reps

-

3

Lat Pulldown

2

8 reps

-

4

Tricep Extension (Cable)

2

8 reps

-

5

Leg Extension

2

8 reps

-

Day 1

1

Squat (Barbell)

2 Sets

2 Sets

3 Reps

6 Reps

@7

@8

2

Bench Press (Dumbbell)

2 Sets

8 Reps

-

3

Stiff Leg Deadlift

3 Sets

7-9 Reps

-

4

Cable Low Row

2 Sets

8 Reps

-

5

Abs Crunch (Machine)

2 Sets

8-12 Reps

-

Day 2

1

Bench Press (Barbell)

3 Sets

6 Reps

@8

2

Preacher Curl (Barbell)

2 Sets

7-9 Reps

@9

3

Leg Press

3 Sets

12 Reps

-

4

Hyperextension

2 Sets

10 Reps

-

5

Barbell Row

2 Sets

8 Reps

-

Day 3

1

Deadlift (Barbell)

1 Set

3 Sets

4 Reps

5 Reps

@8

@8

2

Seated Shoulder Press (Dumbbell)

3 Sets

8 Reps

-

3

Lat Pulldown

2 Sets

8 Reps

-

4

Tricep Extension (Cable)

2 Sets

8 Reps

-

5

Leg Extension

2 Sets

8 Reps

-