Table 1.

Weekly program of resistance training protocol.

Workout sequence	1	2	3	4	5	6	7	8
Day 1	L	L	M	VL	M	L	VL	H
Day 2	M	VL	H	H	M	M	M	VL
Day 3	L	H	L	L	L	H	L	M

L: light-intensity workout; M: moderate-intensity workout; VL: very light-intensity workout; H: heavy-intensity workout. There was an active rest day after any workout.