Table 2.
Resistance training during the bulking and cutting phases of men bodybuilders competitors
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday |
|---|---|---|---|---|---|
| Bulking | |||||
| Chest (3 exercises, with 10 sets in total, 8-12 reps and 2-3 minutes intervals between sets) | Back (3 exercises, with 10 sets in total, 8-12 reps and 2-3 minutes intervals between sets) | 45-60 minutes of cardio (bicycle/treadmill) at moderate intensity in the fasted state | Quadriceps (3 exercises, with 10 sets in total, 8-12 reps and 2-3 minutes intervals between sets) | Biceps (3 exercises, with 10 sets in total, 8-12 reps and 2-3 minutes intervals between sets) | 45-60 minutes of cardio (bicycle/treadmill) at moderate intensity in the fasted state |
| Anterior and middle deltoids (3 exercises, with 8 sets in total, 8-12 reps and 2-3 minutes intervals between sets) | Trapezius (2 exercises, with 6 sets in total, 8-12 reps and 2-3 minutes intervals between sets) | Abdominals (1 exercise, with 4 sets in total, 15-20 reps and 2-3 minutes intervals between sets) | Hamstrings (2 exercises, with 6 sets in total, 8-12 reps and 2-3 minutes intervals between sets) | Triceps (3 exercises, with 10 sets in total, 8-12 reps and 2-3 minutes intervals between sets) | Calves (2 exercises, with 7 sets in total, 15-20 reps and 2-3 minutes intervals between sets) |
| Abdominals (1 exercise, with 4 sets in total, 15-20 reps and 2-3 minutes intervals between sets) | Posterior deltoids (1 exercise, with 4 sets in total, 8-12 reps and 2-3 minutes intervals between sets) | Calves (2 exercises, with 7 sets in total, 15-20 reps and 2-3 minutes intervals between sets) | Abdominals (1 exercise, with 4 sets in total, 15-20 reps and 2-3 minutes intervals between sets) | ||
| Cutting | |||||
| Back (3 exercises, with 10 sets in total, 12-15 reps and 45-60" intervals between sets) | Chest (4 exercises, with 10 sets in total, 12-15 reps and 45-60" intervals between sets) | 2 hours of cardio in the fasted state Abdominals (1 exercise, with 8 sets in total, 15-20 reps and 45-60" intervals | Quadriceps (3 exercises, with 11 sets in total, 12-15 reps and 45-60"intervals between sets) | Biceps (3 exercises, with 10 sets in total, 8-12 reps and 45-60" intervals between sets) | 2 hours of cardio in the fasted state Abdominals (1 exercise, with 8 sets in total, 15-20 reps and 45-60" intervals between sets) |
| Trapezius (2 exercises, with 6 sets in total, 12-15 reps and 45-60" intervals between sets) | Anterior and midle deltoids (3 exercises, with 9 sets in total, 12-15 reps and 45-60" intervals between sets) | between sets | Hamstrings (2 exercises, with 8 sets in total, 12-15 reps and 45-60" intervals between sets) | Triceps (3 exercises, with 10 sets in total, 8-12 reps and 45-60" between sets) | Calves (2 exercises, with 7 sets in total, 15-20 reps and 45-60" intervals between sets) |
| Posterior deltoids (2 exercises, with 6 sets in total, 12-15 reps and 45-60" intervals between sets) | Calves (2 exercises, with 8 sets in total, 15-20 reps and 45-60" intervals between sets) | Hip adductors (1 exercise, with 4 sets in total, 12-15 reps and 45-60" intervals between sets) | |||
| Abdominals (1 exercise, with 8 sets in total, 15-20 reps and 45-60" intervals between sets) | Calves (2 exercises, with 8 sets in total, 15-20 reps and 45-60" intervals between sets) | ||||