Skip to main content

Advertisement

Table 1 12-week Resistance Training Program

From: Effect of Protein Intake on Strength, Body Composition and Endocrine Changes in Strength/Power Athletes

Days 1/3 Weeks 1 – 4 (Sets × Reps) Weeks 5 – 8 (Sets × Reps) Weeks 9 – 12 (Sets × Reps)
Power Clean - 4 × 4 - 6 5 × 3 - 5
Bench Press 4 × 8 - 10 4 × 6 - 8 5 × 4 - 6
Incline Bench press 3 × 8 - 10 3 × 6 - 8 4 × 4 - 6
Incline Fly 3 × 8 - 10 3 × 6 - 8 -
Hang Pulls (Clean grip) 4 × 6 - 8 - -
Push Press - 4 × 4 - 6 5 × 3 - 5
High Pulls (Snatch grip) - 3 × 4 - 6 4 × 3 - 5
Seated Shoulder Press 4 × 8 - 10 - -
Power dumbbell Shrugs 3 × 6 - 8 - -
Dumbbell Front Raise - 3 × 6 - 8 -
Lateral Raises 3 × 8 - 10 - -
Triceps Pushdowns 3 × 8 - 10 3 × 6 - 8 -
Triceps Dumbbell Extensions 3 × 8 - 10 3 × 6 - 8 4 × 6 - 8
Trunk and Abdominal Routine 2 × 10 3 × 10 4 × 10
Days 2/4    
Squat 4 × 8 - 10 4 × 6 - 8 5 × 4 - 6
Power snatch - - 4 × 3 - 5
Dead Lift 4 × 8 - 10 3 × 6 - 8 4 × 4 - 6
Leg Extensions 3 × 8 - 10 - -
Leg Curls 3 × 8 - 10 3 × 6 - 8 3 × 6 - 8
Standing Calf Raises 3 × 8 - 10 3 × 6 - 8 3 × 6 - 8
Lat Pulldown 4 × 8 - 10 4 × 6 - 8 4 × 4 - 6
Seated Row 4 × 8 - 10 4 × 6 - 8 4 × 4 - 6
Hammer Curls 3 × 8 - 10 3 × 6 - 8 4 × 6 - 8
Dumbbell Biceps Curls 3 × 8 - 10 3 × 6 - 8 -
Trunk and Abdominal Routine 2 × 10 3 × 10 4 × 10
  1. All exercises performed to a repetition maximum range