Table 2.

Progression of resistance training prescription throughout the 8-week training intervention.

	Week 1	Week 2	Week 3	Week 4	Week 5	Week 6	Week 7	Week 8
MON/FRI PROGRAM
Sets × repetitions	3 × 12	3 × 10	3 × 8	3 × 6	4 × 6	4 × 6	4 × 4	5 × 4
RM load	14	12	9	7	7	7	4	4
Rest period (min)	2	2	2	3	3	3	3	3
% 1-RM load	65	70	77.5	82.5	82.5	87.5	90	90
WED PROGRAM
Sets × repetitions	3 × 12	3 × 12	3 × 10	3 × 10	3 × 8	3 × 8	4 × 6	3 × 6
RM load	14	14	12	12	9	9	7	7
Rest period (min)	2	2	2	2	2	2	2	2
% 1-RM load	65	65	70	70	77.5	77.5	87.5	87.5

RM, repetition maximum; 1-RM, one-repetition maximum.