Table 2.

Circuit weight training program

Week	Warm-up (minutes)	Intensity	Recovery interval (60%–65% MHR) on treadmill (s)	Repeat	Cool down (minutes)
1	5	60%–65% of 1RM	30	1–2 sets for 10 repetitions	5
2	5	60%–65% of 1RM	30	1–2 sets for 10 repetitions	5
3	5	60%–65% of 1RM	30	1–2 sets for 10 repetitions	5
4	5	60%–65% of 1RM	30	1–2 sets for 10 repetitions	5
5	5	70%–75% of 1RM	30	3 sets for 8 repetitions	5
6	5	70%–75% of 1RM	30	3 sets for 8 repetitions	5
7	5	70%–75% of 1RM	30	3 sets for 8 repetitions	5
8	5	70%–75% of 1RM	30	3 sets for 8 repetitions	5
9	5	75%–80% of 1RM	30	3 sets for 10 repetitions	5
10	5	75%–80% of 1RM	30	3 sets for 10 repetitions	5
11	5	75%–80% of 1RM	30	3 sets for 10 repetitions	5
12	5	75%–80% of 1RM	30	3 sets for 10 repetitions	5

Abbreviations: MHR, maximum heart rate; 1RM, one-repetition maximum.