Table 4.
Resistance training during the bulking and cutting phases of men’s physique competitors
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday |
|---|---|---|---|---|---|
| Bulking | |||||
| Chest (3 exercises, with 9 sets in total, 8-15 reps and 50"-70' intervals between sets) | Quadriceps (3 exercises, with 9 sets in total, 8-15 reps and 50"-70' intervals between | Back (3 exercises, with 9 sets in total, 8-15 reps and 50"-70' intervals between sets) | Rest | Biceps (2 exercises, with 6 sets in total, 8-15 reps and 50"-70' intervals between sets) | Quadriceps (3 exercises, with 9 sets in total, 8-15 reps and 50"-70' intervals between |
| Anterior and medial deltoids (2 exercises, with 4 sets in total, 8-15 reps and 50"-70' intervals between sets) | Hamstrings (1 exercise, with 4 sets in total, 8-15 reps and 50"-70' intervals between sets) | Abdominals (1 exercise, with 8 sets in total, 15-20 reps and 50"-70' intervals between sets) | Triceps (2 exercises, with 6 sets in total, 8-15 reps and 50"-70' intervals between sets) | Hamstrings (1 exercise, with 4 sets in total, 8-15 reps and 50"-70' intervals between sets) | |
| Calves (1 exercise, with 4 sets in total, 8-15 reps and 50"-70' intervals between sets) | Calves (1 exercise, with 4 sets in total, 8-15 reps and 50"-70' intervals between sets) | ||||
| Abdominals (1 exercise, with 8 sets in total, 15-20 reps and 50"-70' intervals between sets) | Abdominals (1 exercise, with 8 sets in total, 15-20 reps and 50"-70' intervals between sets) | ||||
| Cutting | |||||
| Chest (3 exercises, with 9 sets in total, 8-15 reps and 50"-70' intervals between sets) | Quadriceps (3 exercises, with 9 sets in total, 8-15 reps and 50"-70' intervals between sets) | Back (3 exercises, with 9 sets in total, 8-15 reps and 50"-70' intervals between sets) | Rest | Biceps (2 exercises, with 6 sets in total, 8-15 reps and 50"-70' intervals between sets) | Quadriceps (3 exercises, with 9 sets in total, 8-15 reps and 50"-70' intervals between sets) |
| Anterior and medial deltoids (2 exercises, with 4 sets in total, 8-15 reps and 50"-70' intervals between sets) | Hamstrings (1 exercise, with 4 sets in total, 8-15 reps and 50"-70' intervals between sets) | Abdominals (1 exercise, with 8 sets in total, 15-20 reps and 50"-70' intervals between sets) | Triceps (2 exercises, with 6 sets in total, 8-15 reps and 50"-70' intervals between sets) | Hamstrings (1 exercise, with 4 sets in total, 8-15 reps and 50"-70' intervals between sets) | |
| Calves (1 exercise, with 4 sets in total, 8-15 reps and 50"-70' intervals between sets) | Calves (1 exercise, with 4 sets in total, 8-15 reps and 50"-70' intervals between sets) | ||||
| Abdominals (1 exercise, with 8 sets in total, 15-20 reps and 50"-70' intervals between sets) | Abdominals (1 exercise, with 8 sets in total, 15-20 reps and 50"-70' intervals between sets) | ||||