Table 1 12-week Resistance Training Program
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 |