Table 1 Outline of Resistance Training Protocol
Lower Body - Days 1 & 3 of each Week | |||||||||
Week 1 | Week 2 | Week 3 | Week 4 | ||||||
Exercise | Sets | Reps | Sets | Reps | Sets | Reps | Sets | Reps | Rest |
Box Squat | 2 | 8–12 | 3 | 8–12 | 3 | 6–8 | 4 | 3–5 | 120 s |
Leg Press | 2 | 15–20 | 3 | 15–20 | 3 | 12–15 | 4 | 12–15 | 120 s |
Leg Extensiona | 2 | 8–10 | 3 | 8–10 | 3 | 6–8 | 4 | 6–8 | 60s |
Leg Curlb | 2 | 8–10 | 3 | 8–10 | 3 | 6–8 | 4 | 6–8 | 60s |
Calf Raisec | 2 | 12–15 | 3 | 12–15 | 3 | 10–12 | 4 | 10–12 | 60s |
Decline Sit-upsd | 2 | AMRAP | 3 | AMRAP | 3 | AMRAP | 4 | AMRAP | 60s |
Walking Lunges | 1 | 25 yds | 2 | 25 yds | 3 | 25 yds | 3 | 25 yds | 60s |
Upper Body - Days 2 & 4 of each Week | |||||||||
Week 1 | Week 2 | Week 3 | Week 4 | ||||||
Exercise | Sets | Reps | Sets | Reps | Sets | Reps | Sets | Reps | Rest |
Bench Press | 2 | 8–12 | 3 | 8–12 | 3 | 6–8 | 4 | 3–5 | 120 s |
Lat Pulldown | 2 | 12–15 | 3 | 12–15 | 3 | 8–10 | 4 | 8–10 | 120 s |
Shoulder Pressa | 2 | 10–12 | 3 | 10–12 | 3 | 8–10 | 4 | 8–10 | 60s |
Cable Rowb | 2 | 10–12 | 3 | 10–12 | 3 | 8–10 | 4 | 8–10 | 60s |
Triceps Pushdownc | 2 | 12–15 | 3 | 12–15 | 3 | 10–12 | 4 | 10–12 | 60s |
Biceps Curld | 2 | 12–15 | 3 | 12–15 | 3 | 10–12 | 4 | 10–12 | 60s |
Shrugs | 1 | 20–25 | 2 | 20–25 | 3 | 15–20 | 3 | 15–20 | 60s |