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Table 1 Training program

From: A high protein diet (3.4 g/kg/d) combined with a heavy resistance training program improves body composition in healthy trained men and women – a follow-up investigation

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