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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
40 minutes
Tuesday (PM) RT RT RT
Legs Legs Legs
Wednesday (AM) Rest Incline treadmill walk Incline treadmill walk
40 minutes 40 minutes
Wednesday (PM) Rest Rest RT
Shoulders and Arms
Thursday (AM) Rest Rest Incline treadmill walk
40 minutes
Thursday (PM) RT RT RT
Shoulders and arms Shoulders and arms Shoulders and arms
Friday (AM) Rest Incline treadmill walk Incline treadmill walk
40 minutes 40 minutes
Friday (PM) Circuit training RT RT
30 minutes Legs Legs
Saturday (AM) Rest Rest Incline treadmill walk
40 minutes
Saturday (PM) Rest Rest Rest
Sunday (AM) Rest Rest Rest
Sunday (PM) Rest Rest Rest
  1. RT = Resistance Training (the mean duration of each session was 30 minutes).