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Table 1 Eight-week resistance training protocol

From: The effects of phosphatidic acid supplementation on strength, body composition, muscular endurance, power, agility, and vertical jump in resistance trained men

Monday Wednesday Friday      
Week 1–4 Week 5–8 Week 1–4 Week 5–8 Week 1–4 Week 5–8   Monday & Wednesday Repetitions Friday Repetitions Monday & Wednesday Rest Friday Rest
Leg Press Leg Press Bent Over Row Pendlay Rows Leg Press Leg Press Week 1 12 5 45 s 3–5 m
Leg Extension Safety Bar Squat Barbell Shrug Hexbar Shrug Bench Press Bench Press Week 2 10 3 60 s 3–5 m
Leg Curl Barbell Lunge Straight Arm Pull Down Pulldown Leg Extension Safety Bar Squat Week 3 8 2 90 s 3–5 m
Hyperextension Stiff Leg Deadlift Australian Row Decline DB Row Close Grip Press Flat DB Press Week 4 6 1 120 s 3–5 m
Bench Press Bench Press Barbell Shoulder Press DB Shoulder Press    Week 5 12 5 60 s 3–5 m
Incline DB Press Flat DB Press Isolated Barbell Military Upright Row    Week 6 10 3 60 s 3–5 m
Close Grip Bench Press Cable Cross Over DB Lateral Raise Barbell Front Raise    Week 7 8 2 90 s 3–5 m
Cable Rope Extensions Skull Crusher DB Bicep Curls Barbell Bicep Curl    Week 8 6 1 120 s 3-5 m