Table 1.

Training protocols

Protocol	Day 1	Day 2	Day 3	Day 4
Split-group	Leg press	Lat pulldown	Leg press	Lat pulldown
	Stiff-legged deadlift	Bench press	Stiff-legged deadlift	Bench press
	Leg extension	Cable seated row	Leg extension	Cable seated row
	Hip thrust	Triceps press and Biceps curl in cable (superset)	Hip thrust	Triceps press and Biceps curl in cable (superset)
Full-body group	Leg press	Leg press
	Stiff-legged deadlift	Stiff-legged deadlift
	Leg extension	Leg extension
	Hip thrust	Hip thrust
	Lat pulldown	Lat pulldown
	Bench press	Bench press
	Cable seated row	Cable seated row
	Triceps press and Biceps curl in cable (superset)	Triceps press and Biceps curl in cable (superset)