Table 1 Resistance Training Schedule
Weeks 1–5 | |||||||
Monday | Tuesday | Thursday | Friday | ||||
Lower Hypertrophy | Upper Hypertrophy | Lower Strength | Upper Strength | ||||
Leg Press | 5 × 6–15 | Bench Press | 5 × 6–15 | Leg Press | 5 × 1–5 | Bench Press | 5 × 1–5 |
SS Box Squat | 4 × 6–15 | Decline Press | 3 × 6–15 | Hack Squat | 3 × 1–5 | DB Press | 3 × 3–8 |
Hyperextension | 3 × 6–15 | Incline Flye | 3 × 6–15 | Lunge | 3 × 3–8 | Shoulder Press | 3 × 3–8 |
1-Leg Extension | 3 × 6–15 | Machine Shoulder Press | 3 × 6–15 | 1-Leg Extension | 3 × 6–15 | Chest Supported Row | 3 × 3–8 |
2-Leg Curl | 3 × 6–15 | Lateral Raise | 3 × 6–15 | 2-Leg Curl | 3 × 6–15 | Pulldown | 3 × 3–8 |
Calf Press | 3 × 6–15 | Low Cable Row | 5 × 6–15 | Leg Raise | 3 × 10–20 | YTWL | 3 × 6 |
1-Tricep Extension | 3 × 6–15 | Pulldown | 3 × 6–15 | ||||
2-Bicep Curl | 3 × 6–15 | 1-Cable High Row | 3 × 6–15 | ||||
Cable Abdominal Crunch | 3 × 10–20 | 2-Rear Delt Flye | 3 × 6–15 | ||||
Weeks 6–10 | |||||||
Monday | Tuesday | Thursday | Friday | ||||
Lower Hypertrophy | Upper Hypertrophy | Lower Strength | Upper Strength | ||||
Leg Press | 5 × 6–15 | Bench Press | 5 × 6–15 | Leg Press | 5 × 1–5 | Bench Press | 5 × 1–5 |
Front Squat | 4 × 6–15 | Incline Press | 3 × 6–15 | SS Box Squat | 3 × 1–5 | Pause Press | 3 × 1–5 |
V-Squat Good Morning | 3 × 6–15 | Decline DB Press | 3 × 6–15 | DB Lunge | 3 × 3–8 | DB Shoulder Press | 3 × 3–8 |
1-Leg Extension | 3 × 6–15 | Shoulder Press | 3 × 6–15 | 1-Leg Extension | 3 × 6–15 | Cable Low Row | 3 × 3–8 |
2-Leg Curl | 3 × 6–15 | Cable+DB Lateral Raise | 3 × 6–15 | 2-Leg Curl | 3 × 6–15 | Pulldown | 3 × 3–8 |
Calf Press | 3 × 6–15 | Chest Supported Row | 5 × 6–15 | Leg Raise | 3 × 10–20 | YTWL | 3 × 6 |
1-Supine Tricep Extension | 3 × 6–15 | Pulldown | 3 × 6–15 | ||||
2-Preacher Curl | 3 × 6–15 | 1-Cable High Row | 3 × 6–15 | ||||
Abdominal Crunch | 3 × 10–20 | 2-Rear Delt Flye | 3 × 6–15 | ||||