Table 1.

Training program

Week 1	Week 6
Mon – Chest, Shoulder, Triceps (3 × 15, sets × reps; does not include 2 warm up sets)	Mon – Back, Biceps (3 × 5)
Tues – Hips, Legs (3 × 15)	Tues – Chest, Shoulder, Triceps (3 × 5)
Wed – Back, Biceps (3 × 15)	Wed – Hips, Legs (3 × 12)
Thurs – Chest, Shoulders, Triceps (3 × 10)	Thurs – Back, Biceps (3 × 12)
Fri – Hips, Legs (3 × 10)	Fri – Chest, Shoulder, Triceps (3 × 12)
Sat – REST	Sat – REST
Sun - REST	Sun – REST
Week 2	Week 7
Mon – Back, Biceps (3 × 10)	Mon – Hips, Legs (3 × 8)
Tues – Chest, Shoulder, Triceps (3 × 5)	Tues – Back, Biceps (3 × 8)
Wed – Hips, Legs (3 × 5)	Wed – Chest, Shoulders, Triceps (3 × 8)
Thurs – Back, Biceps (3 × 5)	Thurs – Hips, Legs (3 × 8)
Fri – Chest, Shoulder, Triceps (3 × 12)	Week 8 (Tapering week)
Sat – REST	Mon – Chest, Shoulders, Triceps (3 × 5–15)
Sun – REST	Tues – REST
Week 3	Wed – Back, Biceps (3 × 5–15)
Mon – Hips, Legs (3 × 12)	Thurs –REST
Tues – Back, Biceps (3 × 12)	Fri – Hip, Legs (3 × 15–15)
Wed – Chest, Shoulders, Triceps (3 × 10)	Sat – REST
Thurs – Hips, Legs (3 × 10)	Sun – REST
Fri – Back, Biceps (3 × 10)
Sat – REST
Sun – REST
Week 4
Mon – Chest, Shoulders, Triceps (3 × 5)
Tues – Hips, Legs (3 × 5)
Wed – Back, Biceps (3 × 5)
Thurs – Chest, Shoulder, Triceps (3 × 12)
Fri – Hip, Legs (3 × 12)
Sat – REST
Sun – REST
Week 5
Mon – Chest, Shoulder, Triceps (3 × 12)
Tues – Hips, Legs (3 × 8)
Wed – Back, Biceps (3 × 8)
Thurs – Chest, Shoulders, Triceps (3 × 8)
Fri – Hips, Legs (3 × 5)
Sat – REST
Sun - REST