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Table 1 Sample resistance training program

From: Effects of daily 24-gram doses of rice or whey protein on resistance training adaptations in trained males

Weeks Day 1, Day 3 Day 2, Day 4
1–6a Bench press, 3 × 10 RM
Chest flies, 3 × 10 RM
Lat pull, 3 × 10 RM
Seated row, 3 × 10 RM
Shoulder press, 3 × 10 RM
Shoulder shrugs, 3 × 10 RM
Biceps curls, 3 × 10 RM
Triceps extensions, 3 × 10 RM
Back squat or leg press, 3 × 10 RM
Leg extensions, 3 × 10 RM
Romanian Deadlift, 3 × 10 RM
Split Lunges, 3 × 10 RM
Leg curls, 3 × 10 RM
Calf raises, 3 × 10 RM
Ab crunches, 3 × 25
7–10b Bench press, 4 × 6 RM
Chest flies, 4 × 6 RM
Lat pull, 4 × 6 RM
Seated row, 4 × 6 RM
Shoulder press, 4 × 6 RM
Shoulder shrugs, 4 × 6 RM
Biceps curls, 4 × 6 RM
Triceps extensions, 4 × 6 RM
Back squat or leg press, 4 × 6 RM
Leg extensions, 4 × 6 RM
Deadlift, 4 × 6 RM
Lunges, 4 × 6 RM
Leg curls, 4 × 6 RM
Calf raises, 4 × 6 RM
Ab crunches, 3 × 25
  1. aOne-minute rest between sets
  2. bTwo minutes rest between sets