[{"data":1,"prerenderedAt":421},["ShallowReactive",2],{"nomly-workout-intermediate-push-pull-legs":3,"nomly-workout-related-intermediate-push-pull-legs":124},{"id":4,"title":5,"body":6,"date":112,"description":113,"duration":114,"extension":115,"image":116,"level":117,"meta":118,"navigation":119,"path":120,"seo":121,"stem":122,"__hash__":123},"nomlyWorkouts\u002Fnomly-workouts\u002Fintermediate-push-pull-legs.md","Push\u002FPull\u002FLegs-schema (intermediate)",{"type":7,"value":8,"toc":105},"minimark",[9,13,18,41,48,52,55,59,77,89,98],[10,11,12],"p",{},"Push\u002FPull\u002FLegs (PPL) is een van de populairste splits voor wie al een tijdje traint en meer volume\naankan. Je verdeelt je lichaam over drie soorten trainingen en draait die twee keer per week.",[14,15,17],"h2",{"id":16},"de-split-6-dagen","De split (6 dagen)",[19,20,21,29,35],"ul",{},[22,23,24,28],"li",{},[25,26,27],"strong",{},"Push"," (borst, schouders, triceps): bankdrukken, schouderdrukken, incline dumbbell press, tricep\npushdown, lateral raises.",[22,30,31,34],{},[25,32,33],{},"Pull"," (rug, biceps): deadlift of romanian deadlift, pull-ups, barbell rows, face pulls, bicep curls.",[22,36,37,40],{},[25,38,39],{},"Legs"," (benen, core): squats, legpress, romanian deadlift, calf raises, plank.",[10,42,43,44,47],{},"Volgorde: Push · Pull · Legs · rust · Push · Pull · Legs. Doe ",[25,45,46],{},"3–4 sets van 8–12 herhalingen"," per\noefening.",[14,49,51],{"id":50},"waarom-ppl-werkt","Waarom PPL werkt",[10,53,54],{},"Elke spiergroep wordt 2× per week getraind, met genoeg volume voor groei én herstel tussen dezelfde\nsessies. Het is flexibel: 6 dagen kan, maar 3–4 dagen (elke sessie één keer) werkt ook.",[14,56,58],{"id":57},"progressie-voeding","Progressie & voeding",[10,60,61,62,65,66,71,72,76],{},"Blijf ",[25,63,64],{},"progressieve overload"," toepassen (geleidelijk zwaarder). En groei gebeurt in de keuken:\nvoldoende ",[67,68,70],"a",{"href":69},"\u002Fnomly\u002Fblog\u002Feiwit-hoeveel-per-dag","eiwit"," en een licht overschot als je spiermassa wilt —\nzie ",[67,73,75],{"href":74},"\u002Fnomly\u002Fblog\u002Fspiermassa-opbouwen-voeding","spiermassa opbouwen",".",[10,78,79,80,84,85,76],{},"Minder dagen beschikbaar? Bekijk de ",[67,81,83],{"href":82},"\u002Fnomly\u002Fworkouts\u002Fintermediate-upper-lower-split","upper\u002Flower-split",".\nZoek je puur kracht? Zie het ",[67,86,88],{"href":87},"\u002Fnomly\u002Fworkouts\u002Fintermediate-kracht-5x5","5×5 krachtschema",[90,91,92],"blockquote",{},[10,93,94,97],{},[25,95,96],{},"Let op:"," dit is algemene informatie, geen persoonlijk trainings- of medisch advies.",[99,100,102],"cta-nomly",{"title":101},"Eet genoeg om te groeien",[10,103,104],{},"Log je voeding in Nomly en check of je in een licht overschot zit met genoeg eiwit.",{"title":106,"searchDepth":107,"depth":107,"links":108},"",2,[109,110,111],{"id":16,"depth":107,"text":17},{"id":50,"depth":107,"text":51},{"id":57,"depth":107,"text":58},"2026-08-06","De populaire PPL-split voor gevorderde gym-gangers: 6 dagen trainen, verdeeld over duw-, trek- en beenspieren. Met oefeningen en opbouw.",60,"md",null,"Intermediate",{},true,"\u002Fnomly-workouts\u002Fintermediate-push-pull-legs",{"title":5,"description":113},"nomly-workouts\u002Fintermediate-push-pull-legs","ly5O2RXEAHUjRMdeL7olP3ZvNL-YRZb3-mCSo9aT4zs",[125,224,328],{"id":126,"title":127,"body":128,"date":217,"description":218,"duration":114,"extension":115,"image":116,"level":117,"meta":219,"navigation":119,"path":220,"seo":221,"stem":222,"__hash__":223},"nomlyWorkouts\u002Fnomly-workouts\u002Fintermediate-upper-lower-split.md","Upper\u002FLower-split (intermediate)",{"type":7,"value":129,"toc":212},[130,133,137,163,170,174,182,186,200,206],[10,131,132],{},"De upper\u002Flower-split verdeelt je week in bovenlichaam- en onderlichaamtrainingen. Met 4 dagen per week\ntrain je elke spiergroep 2× — een uitstekende balans tussen volume en herstel.",[14,134,136],{"id":135},"de-split-4-dagen","De split (4 dagen)",[19,138,139,145,151,157],{},[22,140,141,144],{},[25,142,143],{},"Upper A:"," bankdrukken, barbell row, schouderdrukken, pull-ups, bicep curls, tricep extensions.",[22,146,147,150],{},[25,148,149],{},"Lower A:"," squat, romanian deadlift, legpress, calf raises, plank.",[22,152,153,156],{},[25,154,155],{},"Upper B:"," incline dumbbell press, lat pulldown, lateral raises, face pulls, hammer curls.",[22,158,159,162],{},[25,160,161],{},"Lower B:"," deadlift, front squat of lunges, leg curl, leg extension, hanging leg raises.",[10,164,165,166,169],{},"Doe ",[25,167,168],{},"3–4 sets van 6–12 herhalingen",". Draai bijv. ma (Upper A), di (Lower A), do (Upper B), vr (Lower B).",[14,171,173],{"id":172},"voor-wie","Voor wie?",[10,175,176,177,181],{},"Ideaal als je 4 dagen kunt trainen en de 6-daagse ",[67,178,180],{"href":179},"\u002Fnomly\u002Fworkouts\u002Fintermediate-push-pull-legs","PPL-split","\nte veel is. Je krijgt genoeg volume per spiergroep zonder overtraining.",[14,183,185],{"id":184},"onthoud","Onthoud",[10,187,188,189,191,192,194,195,199],{},"Progressie en herstel bepalen je resultaat. Slaap, ",[67,190,70],{"href":69}," en een\npassende energie-inname doen de rest. Wil je vooral sterker worden? Kijk naar het\n",[67,193,88],{"href":87}," of het\n",[67,196,198],{"href":197},"\u002Fnomly\u002Fworkouts\u002Fintermediate-hypertrofie-schema","hypertrofie-schema"," voor spiergroei.",[90,201,202],{},[10,203,204,97],{},[25,205,96],{},[99,207,209],{"title":208},"Stem je voeding af op je doel",[10,210,211],{},"Cut of bulk? In Nomly zie je je netto-calorieën per dag, inclusief je trainingen.",{"title":106,"searchDepth":107,"depth":107,"links":213},[214,215,216],{"id":135,"depth":107,"text":136},{"id":172,"depth":107,"text":173},{"id":184,"depth":107,"text":185},"2026-08-05","Een 4-daagse upper\u002Flower-split: bovenlichaam en onderlichaam apart. Ideale balans tussen volume en herstel voor gevorderden.",{},"\u002Fnomly-workouts\u002Fintermediate-upper-lower-split",{"title":127,"description":218},"nomly-workouts\u002Fintermediate-upper-lower-split","WEu4fxQb9-sszeJEptvFqCiHur1eiJsOVlhDk40GOuc",{"id":225,"title":226,"body":227,"date":320,"description":321,"duration":322,"extension":115,"image":116,"level":117,"meta":323,"navigation":119,"path":324,"seo":325,"stem":326,"__hash__":327},"nomlyWorkouts\u002Fnomly-workouts\u002Fintermediate-hypertrofie-schema.md","Hypertrofie-schema voor spiergroei (intermediate)",{"type":7,"value":228,"toc":315},[229,244,248,274,278,288,292,303,309],[10,230,231,232,235,236,239,240,243],{},"Als spiergroei (hypertrofie) je doel is, draait het om drie dingen: genoeg ",[25,233,234],{},"volume",", het juiste\n",[25,237,238],{},"herhalingsbereik"," en consequente ",[25,241,242],{},"progressie",". Dit schema is daarop gebouwd.",[14,245,247],{"id":246},"de-principes","De principes",[19,249,250,256,262,268],{},[22,251,252,255],{},[25,253,254],{},"Herhalingen:"," 8–15 per set is de \"sweet spot\" voor hypertrofie.",[22,257,258,261],{},[25,259,260],{},"Volume:"," ~10–20 sets per spiergroep per week. Verdeel dat over 2 sessies per spiergroep.",[22,263,264,267],{},[25,265,266],{},"Tempo:"," gecontroleerd zakken (2–3 sec), niet laten vallen. Voel de spier werken.",[22,269,270,273],{},[25,271,272],{},"Dicht bij falen:"," stop 1–2 herhalingen voor je niet meer kunt.",[14,275,277],{"id":276},"voorbeeldweek-4-dagen-upperlower","Voorbeeldweek (4 dagen, upper\u002Flower)",[10,279,280,281,283,284,287],{},"Gebruik de structuur van de ",[67,282,83],{"href":82},", maar\nmet ",[25,285,286],{},"meer isolatie"," (curls, raises, leg extensions) en herhalingen in het 10–15-bereik. Voeg per\nspiergroep 1–2 isolatie-oefeningen toe naast de basisoefeningen.",[14,289,291],{"id":290},"de-keuken-is-de-helft","De keuken is de helft",[10,293,294,295,297,298,300,301,76],{},"Zonder een licht calorieoverschot en genoeg ",[67,296,70],{"href":69}," groeit er weinig.\nLees ",[67,299,75],{"href":74}," voor de voedingskant. Wil je\nafwisselen met kracht? Zie het ",[67,302,88],{"href":87},[90,304,305],{},[10,306,307,97],{},[25,308,96],{},[99,310,312],{"title":311},"Groeien begint bij eten",[10,313,314],{},"Log je voeding in Nomly en zorg dat je consequent in een licht overschot zit met genoeg eiwit.",{"title":106,"searchDepth":107,"depth":107,"links":316},[317,318,319],{"id":246,"depth":107,"text":247},{"id":276,"depth":107,"text":277},{"id":290,"depth":107,"text":291},"2026-08-04","Trainen voor maximale spiergroei: het juiste volume, herhalingsbereik en tempo. Een hypertrofie-schema voor gevorderden.",65,{},"\u002Fnomly-workouts\u002Fintermediate-hypertrofie-schema",{"title":226,"description":321},"nomly-workouts\u002Fintermediate-hypertrofie-schema","pTsn6-c3LRcGvnK7yiJOv1SQd4H3ZU6DFAI25_e3bHo",{"id":329,"title":330,"body":331,"date":413,"description":414,"duration":415,"extension":115,"image":116,"level":117,"meta":416,"navigation":119,"path":417,"seo":418,"stem":419,"__hash__":420},"nomlyWorkouts\u002Fnomly-workouts\u002Fintermediate-kracht-5x5.md","5×5 krachtschema (intermediate)",{"type":7,"value":332,"toc":408},[333,340,344,347,361,364,368,379,383,395,402],[10,334,335,336,339],{},"Wil je vooral ",[25,337,338],{},"sterker"," worden? Het 5×5-schema is een beproefde klassieker. Je traint de grote\nbasisoefeningen met 5 sets van 5 herhalingen en verhoogt elke training het gewicht een klein beetje.",[14,341,343],{"id":342},"het-schema-3-per-week-ab","Het schema (3× per week, A\u002FB)",[10,345,346],{},"Wissel twee trainingen af (ma\u002Fwo\u002Fvr):",[19,348,349,355],{},[22,350,351,354],{},[25,352,353],{},"Workout A:"," Squat 5×5 · Bankdrukken 5×5 · Barbell row 5×5",[22,356,357,360],{},[25,358,359],{},"Workout B:"," Squat 5×5 · Schouderdrukken 5×5 · Deadlift 1×5",[10,362,363],{},"De squat zit in elke sessie; deadlift doe je één zware set van 5.",[14,365,367],{"id":366},"progressie-het-hart-van-55","Progressie: het hart van 5×5",[10,369,370,371,374,375,378],{},"Ging alle 5×5 goed? Verhoog de volgende keer met ",[25,372,373],{},"2,5 kg"," (bovenlichaam) of ",[25,376,377],{},"5 kg"," (onderlichaam).\nMislukt een oefening drie sessies achter elkaar? Verlaag het gewicht met 10% en bouw weer op (een\n\"deload\").",[14,380,382],{"id":381},"kracht-vs-spiergroei","Kracht vs. spiergroei",[10,384,385,386,388,389,391,392,394],{},"5×5 is superefficiënt voor kracht en een sterke basis. Wil je meer op spiergroei mikken, combineer dan\nmet of stap over naar het ",[67,387,198],{"href":197}," of de\n",[67,390,180],{"href":179},". Voldoende\n",[67,393,70],{"href":69}," en energie blijven ook hier de basis.",[90,396,397],{},[10,398,399,401],{},[25,400,96],{}," dit is algemene informatie, geen persoonlijk trainings- of medisch advies. Let op je\ntechniek bij zware oefeningen; overweeg begeleiding.",[99,403,405],{"title":404},"Sterker worden vraagt brandstof",[10,406,407],{},"Log je voeding in Nomly en zorg dat je genoeg binnenkrijgt om sterker te worden.",{"title":106,"searchDepth":107,"depth":107,"links":409},[410,411,412],{"id":342,"depth":107,"text":343},{"id":366,"depth":107,"text":367},{"id":381,"depth":107,"text":382},"2026-08-03","Het klassieke 5×5-schema om sterker te worden: zware basisoefeningen, 5 sets van 5 herhalingen, met vaste progressie.",50,{},"\u002Fnomly-workouts\u002Fintermediate-kracht-5x5",{"title":330,"description":414},"nomly-workouts\u002Fintermediate-kracht-5x5","pWRGFcJac2KScd5Hi1ftHQcRN8WJCRB8ing7-mlE6b8",1788471485033]