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. 2017 Jun 29;123(4):894–901. doi: 10.1152/japplphysiol.00023.2017

Table 1.

Resistance training protocol: 4 blocks of 4 wk each

Exercise Sequence No. Monday Tuesday Wednesday Thursday Friday Saturday
Block I (weeks 1–4), 10 repetitions × 3 sets
1 Squats Bent-legged situps Shoulder shrugs Bent-legged situps Squats Stretch
2 Bench press Supine windshield wipers Mid-thigh pulls Supine windshield wipers Bench press
3 Seated dumbbell press Stretch Stiff-legged Deadlifts Stretch Seated dumbbell Press
4 Front Raises Bentover rows Front raises
5 Bicep curls
Block II (weeks 5–8), 5 repetitions × 4 sets
1 Squats* Shoulder shrugs Basket hangs 3 × 10 Shoulder shrugs Squats* Stretch
2 Squat press Mid-thigh Pulls* Supine windshield wipers 3 × 10 Mid-thigh pulls* Squat press
3 Dumbbell incline press* Stiff-legged deadlifts Stretch Stiff-legged deadlifts Dumbbell incline press*
4 Lateral raises Upright row Upright row Lateral raises
5 Assisted pullups Assisted pullups
Block III (weeks 9–12), 10 repetitions × 4 sets
1 Squats Bent-legged situps Shoulder shrugs Bent-legged situps Squats Stretch
2 Incline press, 45° Supine windshield wipers Mid-thigh pulls Supine windshield wipers Incline press, 45°
3 Seated dumbbell press Leg lifts Stiff-legged deadlifts Leg lifts Seated dumbbell press
4 Front raises Stretch Bentover rows Stretch Front raises
5 Bicep curls
Block IV (weeks 13–16), 5 repetitions × 4 sets
1 Squats* Shoulder shrugs Basket hangs 3 × 10 Shoulder shrugs Squats* Stretch
2 Squat press Mid-thigh pulls* Supine windshield wipers 3 × 10 Mid-thigh pulls* Squat press
3 Dumbbell incline press* Stiff-legged deadlifts Stretch Stiff-legged deadlifts Dumbbell incline press*
4 Lateral raises Upright row Upright row Lateral raises
5 Assisted pullups Assisted pullups
*

Followed by a down set 1 × 5.