Table 1 Training program

Week 1

Week 6

Mon – Chest, Shoulder, Triceps (3 × 15, sets × reps; does not include 2 warm up sets)

Mon – Back, Biceps (3 × 5)

Tues – Hips, Legs (3 × 15)

Tues – Chest, Shoulder, Triceps (3 × 5)

Wed – Back, Biceps (3 × 15)

Wed – Hips, Legs (3 × 12)

Thurs – Chest, Shoulders, Triceps (3 × 10)

Thurs – Back, Biceps (3 × 12)

Fri – Hips, Legs (3 × 10)

Fri – Chest, Shoulder, Triceps (3 × 12)

Sat – REST

Sat – REST

Sun - REST

Sun – REST

Week 2

Week 7

Mon – Back, Biceps (3 × 10)

Mon – Hips, Legs (3 × 8)

Tues – Chest, Shoulder, Triceps (3 × 5)

Tues – Back, Biceps (3 × 8)

Wed – Hips, Legs (3 × 5)

Wed – Chest, Shoulders, Triceps (3 × 8)

Thurs – Back, Biceps (3 × 5)

Thurs – Hips, Legs (3 × 8)

Fri – Chest, Shoulder, Triceps (3 × 12)

Week 8 (Tapering week)

Sat – REST

Mon – Chest, Shoulders, Triceps (3 × 5–15)

Sun – REST

Tues – REST

Week 3

Wed – Back, Biceps (3 × 5–15)

Mon – Hips, Legs (3 × 12)

Thurs –REST

Tues – Back, Biceps (3 × 12)

Fri – Hip, Legs (3 × 15–15)

Wed – Chest, Shoulders, Triceps (3 × 10)

Sat – REST

Thurs – Hips, Legs (3 × 10)

Sun – REST

Fri – Back, Biceps (3 × 10)

Sat – REST

Sun – REST

Week 4

Mon – Chest, Shoulders, Triceps (3 × 5)

Tues – Hips, Legs (3 × 5)

Wed – Back, Biceps (3 × 5)

Thurs – Chest, Shoulder, Triceps (3 × 12)

Fri – Hip, Legs (3 × 12)

Sat – REST

Sun – REST

Week 5

Mon – Chest, Shoulder, Triceps (3 × 12)

Tues – Hips, Legs (3 × 8)

Wed – Back, Biceps (3 × 8)

Thurs – Chest, Shoulders, Triceps (3 × 8)

Fri – Hips, Legs (3 × 5)

Sat – REST

Sun - REST