TABLE 1.

Resistance training program¹

Upper body A2			Lower body A
Exercise	W0–W4	W4–W8	Exercise	W0–W4	W4–W8
Bentover DB rows	4 × 8–12, 120 s	5 × 6–8, 180 s	BB deadlift	4 × 8–12, 120 s	5 × 6–8, 180 s
DB bench press	4 × 8–12, 120 s		Hip sled	4 × 8–12, 120 s	5 × 6–8, 180 s
BB shoulder press	4 × 8–12, 120 s		Lunges with DB	4 × 8–12, 120 s
DB flyes	4 × 8–12, 90 s		Leg curls	4 × 8–12, 90 s
Preacher curls	4 × 8–12, 90 s		Leg extensions	4 × 8–12, 90 s
Triceps extension	4 × 8–12, 90 s
Upper body B			Lower body B
Exercise	W0–W4	W4–W8	Exercise	W0–W4	W4–W8
BB bench press	4 × 8–12, 120 s	5 × 6–8, 180 s	BB back squat	4 × 8–12, 120 s	5 × 6–8, 180 s
Bentover DB rows	4 × 8–12, 120 s		Stiff-leg deadlift	4 × 8–12, 120 s	5 × 6–8, 180 s
DB shoulder press	4 × 8–12, 120 s		Lunges with DB	4 × 8–12, 120 s
DB curls	4 × 8–12, 90 s		Leg curls	4 × 8–12, 90 s
Skullcrushers	4 × 8–12, 90 s		Leg extensions	4 × 8–12, 90 s
Inverted rows (BW)	4 × 8–12, 90 s

¹Exercise prescription shown as: sets × repetition range, rest interval. BB, barbell; BW, bodyweight; DB, dumbbell; W0, week 0; W4, week 4; W8, week 8.

²Participants completed sessions in the following order: upper body A, lower body A, upper body B, lower body B. These 4 sessions were alternated in this order throughout the intervention, with adjustment of load as often as necessary to ensure momentary muscular exhaustion in the specified repetition range.