Lunes
45 min · Alta| latihan | Set | Repetisi | Istirahat |
|---|---|---|---|
| Pull Up | 5 | 5, 5, 5, 5, 5 | 180s |
| Push Up Standar | 5 | 8, 8, 8, 8, 8 | 180s |
| Chin Up | 4 | 6, 6, 6, 6 | 150s |
| Dips Paralel | 4 | 8, 8, 8, 8 | 150s |
| Plank Isometrik | 3 | 60s, 60s, 60s | 60s |
Kekuatan
Kekuatan Atas/Bawah
Split Atas/Bawah 4 hari. Hari A fokus pada kekuatan dengan repetisi rendah, hari B pada hipertrofi dengan volume lebih tinggi. Keseimbangan sempurna.
Menengah
4 hari/minggu
180 menit/minggu
21 latihan
Program
Satu minggu penuh
Tiap latihan tertaut ke entrinya beserta animasi dan eksekusi terperinci.
Martes
45 min · Alta| latihan | Set | Repetisi | Istirahat |
|---|---|---|---|
| Air Squat | 5 | 15, 15, 15, 15, 15 | 120s |
| Bulgarian Squat | 4 | 10, 10, 10, 10 | 120s |
| Lunges | 4 | 12, 12, 12, 12 | 90s |
| Calf Raise | 5 | 25, 25, 25, 25, 25 | 45s |
| Leg Raise (Bar) | 3 | 12, 12, 12 | 60s |
Jueves
45 min · Media-Alta| latihan | Set | Repetisi | Istirahat |
|---|---|---|---|
| Australian Pull Up | 4 | 15, 15, 15, 15 | 90s |
| Push Up Decline | 4 | 15, 12, 12, 12 | 90s |
| Pull Up Tertutup | 3 | 10, 10, 10 | 90s |
| Pike Push Up | 3 | 12, 12, 10 | 90s |
| V-Ups | 3 | 20, 20, 15 | 60s |
| Face Pull di Cincin | 3 | 15, 15, 15 | 60s |
Viernes
45 min · Media-Alta| latihan | Set | Repetisi | Istirahat |
|---|---|---|---|
| Jump Squat | 4 | 15, 15, 15, 15 | 120s |
| Cossack Squat Bebas | 4 | 12, 12, 12, 12 | 90s |
| Jump Lunge | 3 | 12, 12, 12 | 120s |
| Pistol Squat Assisted | 3 | 8, 8, 8 | 120s |
| Hollow Body Hold | 3 | 30s, 30s, 30s | 45s |
Terkait
Program lain
Hipertrofi seluruh tubuh
Push Pull Legs Tingkat Mahir
Skills & Street Workout
Lebih suka yang dibuat khusus?
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