Table 2.

An example of a partially split resistance training program.

Day	Muscle	Exercise	Sets × Repetitions
(I) Lower body, for example, Monday	Musculus gluteus and femur	Hack squat	3 × 8–12
	Musculus gluteus and femur	Leg press	3 × 8–12
	Musculus quadriceps femoris	Leg extension	3 × 8–12
	Musculus biceps femoris	Leg curl	3 × 8–12
	Musculus gastrocnemius	Standing calf raise	3 × 8–12
	Musculus erector spinae	Back extension	3 × 8–12
	Musculus rectus abdominis	Sit up	3 × 8–12
(II) Upper body, for example, Tuesday	Musculus latissimus dorsi	Lateral pulldown	3 × 8–12
	Musculus pectoralis	Bench press	3 × 8–12
	Musculus deltoideus	Shoulder press	3 × 8–12
	Musculus triceps brachii	Triceps pressdown	3 × 8–12
	Musculus biceps brachii	Biceps curl	3 × 8–12
	Musculus erector spinae	Back extension	3 × 8–12
	Musculus rectus abdominis	Sit up	3 × 8–12
(III) Whole body, for example, Friday	Musculus gluteus and femur	Leg press	3 × 8–12
	Musculus quadriceps femoris	Leg extension	3 × 8–12
	Musculus biceps femoris	Leg curl	3 × 8–12
	Musculus gastrocnemius	Standing calf raise	3 × 8–12
	Musculus latissimus dorsi	Lateral pulldown	3 × 8–12
	Musculus pectoralis	Bench press	3 × 8–12
	Musculus deltoideus	Shoulder press	3 × 8–12

In the present program each large muscle group is trained 2 times per week.