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Table 1 Non-linear 6 week resistance training program

From: Effects of betaine on body composition, performance, and homocysteine thiolactone

Monday Micro cycle 1 Micro cycle 2 Micro cycle 3
Exercise Week 1 - 2 Week 3 - 4 Week 5 - 6
Barbell Bench Press 3 × (12–15) / 90 sec 4 × (4–6) / 3 min 3 × (8–10) / 2 min
Barbell Incline Press 3 × (12–15) / 90 sec 4 × (4–6) / 3 min 3 × (8–10) / 2 min
Bent Over Barbell Row 3 × (12–15) / 90 sec 4 × (4–6) / 3 min 3 × (8–10) / 2 min
Seated Cable Row 3 × (12–15) / 90 sec 4 × (4–6) / 3 min 3 × (8–10) / 2 min
Biceps Barbell Curl 3 × (12–15) / 90 sec 4 × (4–6) / 3 min 3 × (8–10) / 2 min
Lying Triceps Extension 3 × (12–15) / 90 sec 4 × (4–6) / 3 min 3 × (8–10) / 2 min
Tuesday Micro cycle 1 Micro cycle 2 Micro cycle 3
Exercise Week 1 - 2 Week 3 - 4 Week 5 - 6
Free Weight Back Squat 3 × (8–10) / 2 min 3 × (12–15) / 90 sec 4 × (4–6) / 3 min
Barbell Rumanian Dead Lift 3 × (8–10) / 2 min 3 × (12–15) / 90 sec 4 × (4–6) / 3 min
Leg Extension Machine 3 × (8–10) / 2 min 3 × (12–15) / 90 sec 4 × (4–6) / 3 min
Abdominal Crunches 3 × (20–30) / 1 min 3 × (20–30) / 1 min 3 × (20–30) / 1 min
Thursday Micro cycle 1 Micro cycle 2 Micro cycle 3
Exercise Week 1 - 2 Week 3 - 4 Week 5 - 6
Barbell Military Press 3 × (12–15) / 90 sec 4 × (4–6) / 3 min 3 × (8–10) / 2 min
Wide Grip Front Lat Pull Down 3 × (12–15) / 90 sec 4 × (4–6) / 3 min 3 × (8–10) / 2 min
Dumbbell Row 3 × (12–15) / 90 sec 4 × (4–6) / 3 min 3 × (8–10) / 2 min
Dumbbell Lateral Shoulder Raise 3 × (12–15) / 90 sec 4 × (4–6) / 3 min 3 × (8–10) / 2 min
Alternating Curls with Dumbbells 3 × (12–15) / 90 sec 4 × (4–6) / 3 min 3 × (8–10) / 2 min
Triceps Extension with Cables 3 × (12–15) / 90 sec 4 × (4–6) / 3 min 3 × (8–10) / 2 min
Friday Micro cycle 1 Micro cycle 2 Micro cycle 3
Exercise Week 1 - 2 Week 3 - 4 Week 5 - 6
Standard Dead Lift 3 × (8–10) / 2 min 3 × (12–15) / 90 sec 4 × (4–6) / 3 min
Barbell Split Squat 3 × (8–10) / 2 min 3 × (12–15) / 90 sec 4 × (4–6) / 3 min
Prone Leg Curl Machine 3 × (8–10) / 2 min 3 × (12–15) / 90 sec 4 × (4–6) / 3 min
Hanging Leg Raises 3 × (20–30) / 1 min 3 × (20–30) / 1 min 3 × (20–30) / 1 min
  1. Note: Volume is prescribed as: Sets × (Rep Range) / Rest Periods.