Table 1.
Training protocols
| Protocol | Monday | Tuesday | Wednesday | Thursday | Friday |
|---|---|---|---|---|---|
| TOTAL (n=14) | Smith squat (4 sets) | Smith squat (4 sets) | Smith squat (4 sets) | ||
| Leg press (4 sets) | Leg press (4 sets) | Leg press (4 sets) | |||
| Leg extension (4 sets) | Leg extension (4 sets) | Leg extension (4 sets) | |||
| Bench press (4 sets) | OFF | Bench press (4 sets) | OFF | Bench press (4 sets) | |
| Lat pulldown (4 sets) | Lat pulldown (4 sets) | Lat pulldown (4 sets) | |||
| Triceps pushdown (4 sets) | Triceps pushdown (4 sets) | Triceps pushdown (4 sets) | |||
| Biceps curl (4 sets) | Biceps curl (4 sets) | Biceps curl (4 sets) | |||
| SPLIT (n=14) | Smith squat (6 sets) | Bench press (6 sets) | Smith squat (6 sets) | Bench press (6 sets) | |
| Leg press (6 sets) | Lat pulldown (6 sets) | OFF | Leg press (6 sets) | Lat pulldown (6 sets) | |
| Leg extension (6 sets) | Triceps | Leg extension | sets) Triceps pushdown | ||
| pushdown (6 sets) | (6 sets) | (6 sets) | |||
| Biceps curl (6 sets) | Biceps curl (6 sets) | ||||