Table 4 Training program undertaken throughout the intervention period
From: A nutrition and conditioning intervention for natural bodybuilding contest preparation: case study
Day (time) | Weeks 1-7 | Weeks 8-10 | Weeks 11-14 |
|---|---|---|---|
Monday (AM) | Rest | Sprints | Sprints |
10 × 10–15 sec | 10 × 10–15 sec | ||
Monday (PM) | RT | RT | RT |
Chest and back | Chest and back | Chest and back | |
Tuesday (AM) | Rest | Rest | Incline walk on treadmill |
40Â minutes | |||
Tuesday (PM) | RT | RT | RT |
Legs | Legs | Legs | |
Wednesday (AM) | Rest | Incline treadmill walk | Incline treadmill walk |
40Â minutes | 40Â minutes | ||
Wednesday (PM) | Rest | Rest | RT |
Shoulders and Arms | |||
Thursday (AM) | Rest | Rest | Incline treadmill walk |
40Â minutes | |||
Thursday (PM) | RT | RT | RT |
Shoulders and arms | Shoulders and arms | Shoulders and arms | |
Friday (AM) | Rest | Incline treadmill walk | Incline treadmill walk |
40Â minutes | 40Â minutes | ||
Friday (PM) | Circuit training | RT | RT |
30Â minutes | Legs | Legs | |
Saturday (AM) | Rest | Rest | Incline treadmill walk |
40Â minutes | |||
Saturday (PM) | Rest | Rest | Rest |
Sunday (AM) | Rest | Rest | Rest |
Sunday (PM) | Rest | Rest | Rest |