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Resistance training program
| Program variable | Training intensity (1RM) | Training volume | Rest time (min) | Energy expenditure (kcal) |
|---|---|---|---|---|
| Weeks | High training | |||
| 1-2 | 60-70% | 2 × 8-10 | 1 | 300 |
| 2-4 | 70% | 3 × 8-10 | 30 | 400 |
| 5-10 | 70-85% | 4 × 8-10 | 1 | 500 |
| Moderate training | ||||
| 1-2 | 40-60% | 3 × 12-15 | 1 | 300 |
| 2-4 | 60% | 3 × 12-15 | 30 | 400 |
| 5-10 | 60-70% | 4 × 12-15 | 1 | 500 |
1RM – one repetition maximum, volume = sets × repetitions
