Table 1.

Resistance Training Schedule

Weeks 1–5
Monday		Tuesday		Thursday		Friday
Lower Hypertrophy		Upper Hypertrophy		Lower Strength		Upper Strength
Leg Press	5 × 6–15	Bench Press	5 × 6–15	Leg Press	5 × 1–5	Bench Press	5 × 1–5
SS Box Squat	4 × 6–15	Decline Press	3 × 6–15	Hack Squat	3 × 1–5	DB Press	3 × 3–8
Hyperextension	3 × 6–15	Incline Flye	3 × 6–15	Lunge	3 × 3–8	Shoulder Press	3 × 3–8
1-Leg Extension	3 × 6–15	Machine Shoulder Press	3 × 6–15	1-Leg Extension	3 × 6–15	Chest Supported Row	3 × 3–8
2-Leg Curl	3 × 6–15	Lateral Raise	3 × 6–15	2-Leg Curl	3 × 6–15	Pulldown	3 × 3–8
Calf Press	3 × 6–15	Low Cable Row	5 × 6–15	Leg Raise	3 × 10–20	YTWL	3 × 6
1-Tricep Extension	3 × 6–15	Pulldown	3 × 6–15
2-Bicep Curl	3 × 6–15	1-Cable High Row	3 × 6–15
Cable Abdominal Crunch	3 × 10–20	2-Rear Delt Flye	3 × 6–15
Weeks 6–10
Monday		Tuesday		Thursday		Friday
Lower Hypertrophy		Upper Hypertrophy		Lower Strength		Upper Strength
Leg Press	5 × 6–15	Bench Press	5 × 6–15	Leg Press	5 × 1–5	Bench Press	5 × 1–5
Front Squat	4 × 6–15	Incline Press	3 × 6–15	SS Box Squat	3 × 1–5	Pause Press	3 × 1–5
V-Squat Good Morning	3 × 6–15	Decline DB Press	3 × 6–15	DB Lunge	3 × 3–8	DB Shoulder Press	3 × 3–8
1-Leg Extension	3 × 6–15	Shoulder Press	3 × 6–15	1-Leg Extension	3 × 6–15	Cable Low Row	3 × 3–8
2-Leg Curl	3 × 6–15	Cable+DB Lateral Raise	3 × 6–15	2-Leg Curl	3 × 6–15	Pulldown	3 × 3–8
Calf Press	3 × 6–15	Chest Supported Row	5 × 6–15	Leg Raise	3 × 10–20	YTWL	3 × 6
1-Supine Tricep Extension	3 × 6–15	Pulldown	3 × 6–15
2-Preacher Curl	3 × 6–15	1-Cable High Row	3 × 6–15
Abdominal Crunch	3 × 10–20	2-Rear Delt Flye	3 × 6–15

Exercise selection and order for each mesocycle is listed as well as the sets and repetitions for each exercise (SETSxREPS). Rest periods were 90 s for hypertrophy sessions and 3–5 min for strength sessions. “SS” indicates use of a safety squat bar, “DB” indicates dumbbell, and “YTWL” is a shoulder mobility exercise principally involving shoulder flexion and scapular retraction and depression movements. 1-exercise, 2-exercise indicate use of a superset. All participants performed the same number of sets and repetitions (±1 repetition per set) for each exercise. Individual capabilities were met by manipulating intensities for each exercise so the desired number of repetitions could be completed and participants would approach or achieve muscular failure by the final set. Each 5-week mesocycle began at the greatest number of repetitions and decreased week-by-week by 1–3 repetitions to the least number of repetitions indicated (e.g., for a range of 6–15 repetitions, week 1 = 15 repetitions, week 2 = 12 repetitions, week 3 = 10 repetitions, week 4 = 8 repetitions, week 5 = 6 repetitions). Concurrently and proportionally, intensity was increased as the number of repetitions decreased. Bench press and leg press intensities were prescribed as a percentage of 1RM, in which 5 repetitions were performed at a load of 85% 1RM, and load was increased or decreased by 2.5% 1RM for every 1 repetition decrease or increase, respectively