Table 1 Resistance training protocol
Mesocycle 1 (Weeks 1–4) | Mesocycle 2 (Weeks 5–9) | ||
|---|---|---|---|
Exercise | Rx | Exercise | Rx |
Monday | |||
 Squat | 3 × 10–12 |  Squat | 3 × 8–10 |
 Rumanian Deadlift | 3 × 10–12 |  Rumanian Deadlift | 3 × 8–10 |
 Traveling Lunge | 3 × 10–12 |  Split Squat | 3 × 10–12 |
 Leg Extensions | 3 × 10–12 |  Leg Extensions | 3 × 10–12 |
 Lying Leg Raises | 3 × 15 |  Lying Leg Raises | 3 × 15 |
 Russian Twists | 3 × 16 |  Russian Twists | 3 × 16 |
Wednesday | |||
 Bench Press | 3 × 10–12 |  Bench Press | 3 × 8–10 |
 DB Row | 3 × 10–12 |  DB Row | 3 × 8–10 |
 Overhead Press | 3 × 10–12 |  Overhead Press | 3 × 10–12 |
 Lat Pull Downs | 3 × 10–12 |  Lat Pull Downs | 3 × 10–12 |
 DB Curls | 3 × 10 |  Hammer DB Curls | 3 × 10 |
 Triceps Press Down | 3 × 10 |  OH DB Tri Extension | 3 × 10 |
Friday | |||
 Squat | 3 × 10–12 |  Squat | 3 × 8–10 |
 Leg Press | 3 × 10–12 |  Leg Press | 3 × 8–10 |
 Hip Thrust | 3 × 10–12 |  Reverse Lunge | 3 × 10–12 |
 Leg Extensions | 3 × 10–12 |  Leg Extensions | 3 × 10–12 |
 Crunches | 3 × 15 |  Crunches | 3 × 15 |
 Russian Twists | 3 × 30 s |  Russian Twists | 3 × 30 s |