Table 3.
Resistance training during the bulking and cutting phases of women wellness competitors
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday |
|---|---|---|---|---|---|
| Bulking | |||||
| Abdominals (1 exercise, with 4 sets, 15-20 reps and 1-2 minutes intervals between sets) | Chest (2 exercises, with 7 sets in total, 8-12 reps and 1-2 minutes intervals between sets) | 60 minutes of cardio (bicycle/treadmill) at moderate intensity in the fasted state | Hamstrings (2 exercises, with 6 sets in total, 8-12 reps and 1-2 minute intervals between sets) | Back (2 exercises, with 6 sets in total, 8-12 reps and 1-2 minute intervals between sets) | 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 1-2 minutes intervals between sets) | Anterior and midle deltoids (2 exercises, with 6 sets in total, 8-12 reps and 1-2 minutes intervals between sets) | Abdominals (1 exercise, with 4 sets in total, 15-20 reps and 2-3 minutes intervals between sets) | Gluteus (2 exercises, with 6 sets in total, 8-12 reps and 1-2 minute intervals between sets) | Trapezius (1 exercise, with 3 sets in total, 8-12 reps and 1-2 minute intervals between sets) | Abdominals (1 exercise, with 4 sets in total, 15-20 reps and 2-3 minutes intervals between sets) |
| Hip adductors (1 exercise, with 3 sets in total, 8-12 reps and 1-2 minutes intervals between sets) | Triceps (2 exercises, with 5 sets in total, 8-12 reps and 1-2 minutes intervals between sets) | Calves (2 exercises, with 6 sets in total, 15-20 reps and 1-2 minute intervals between sets) | Biceps (2 exercises, with 6 sets in total, 8-12 reps and 1-2 minute intervals between sets) | ||
| Calves (1 exercise, with 4 sets in total, 8-12 reps and 1-2 minutes intervals between sets) | Abdominals (1 exercise, with 4 sets in total, 15-20 reps and 2-3 minutes intervals between sets) | ||||
| Cutting | |||||
| Quadriceps (4 exercises, with 12 sets in total, 12-15 reps and 45"-60” intervals between sets) | Chest (2 exercises, with 7 sets in total, 12-15 reps and 45"-60” intervals between sets) | 2 hours of cardio (bicycle/treadmill) at moderate intensity in the fasted state | Gluteus (3 exercises, with 6 sets in total, 12-15 reps and 45"-60” intervals between sets) | Back (2 exercises, with 7 sets in total, 12-15 reps and 1-2 minute intervals between sets) | 2 hours of cardio (bicycle/treadmill) at moderate intensity in the fasted state |
| Hip adductors (1 exercise, with 4 sets in total, 12-15 reps and 45"-60” intervals between sets) | Anterior and middle deltoids (2 exercises, with 6 sets in total, 12-15 reps and 45"-60” intervals between sets) | Abdominals (1 exercise, with 8 sets in total, 12-15 reps and 45"-60” intervals between sets) | Hamstrings (2 exercises, with 6 sets in total, 15-20 reps and 45"-60” intervals between sets) | Trapezius (1 exercise, with 3 sets in total, 12-15 reps and 1-2 minute intervals between sets) | Abdominals (1 exercise, with 4 sets in total, 15-20 reps and 1-2 minutes intervals between sets) |
| Calves (1 exercise, with 8 sets in total, 15-20 reps and 45"-60” intervals between sets) | Triceps (2 exercises, with 6 sets in total, 12-15 reps and 45"-60” between sets) | Calves (2 exercises, with 6 sets in total, 15-20 reps and 45"-60” intervals between sets) | Biceps (2 exercises, with 6 sets in total, 12-15 reps and 1-2 minute intervals between sets) | ||
| Abdominals (2 exercises, with 8 sets in total, 15-20 reps and 45"-60” intervals between sets) | Abdomen (2 exercises, with 8 sets in total, 15-20 reps and 1-2 minute intervals between sets) | ||||