Table 1.

Example training programs for the total body and upper body training groups

Group ExerciseSets × Repetitions (week number)*Rest Periods
TB Strength
    Dumbbell clean and press3 × 8RM (1–3); 3 × 5RM (4–9); 3 × 3RM (10–12)2 min
    Leg curl3 × 8RM (1–9); 3 × 6RM (10–12)2 min
    Dumbbell incline press3 × 8RM (1–3); 3 × 5RM (4–9); 3 × 3RM (10–12)2 min
    Front lat pull-down3 × 8RM (1–9); 3 × 6RM (10–12)2 min
    Back squat3 × 8RM (1–3); 3 × 5RM (4–9); 3 × 3RM (10–12)2 min
    Incline sit-up3 × 15RM (1–12)2 min
    Upright row3 × 8RM (1–9); 3 × 5RM (10–12)2 min
    Dumbbell row3 × 8RM (1–9); 3 × 5RM (10–12)2 min
TB Hypertrophy
    Back squat3 × 12RM (1–3); 3 × 10RM (4–9); 3 × 8RM (10–12)60–90 s
    Leg extension3 × 12RM (1–3); 3 × 10RM (4–9); 3 × 8RM (10–12)30–60 s
    Leg curl3 × 12RM (1–3); 3 × 10RM (4–9); 3 × 8RM (10–12)30–60 s
    Dumbbell incline press3 × 12RM (1–3); 3 × 10RM (4–9); 3 × 8RM (10–12)60 s
    Chest fly3 × 12RM (1–3); 3 × 10RM (4–9); 3 × 8RM (10–12)60 s
    Front lat pull-down3 × 12RM (1–3); 3 × 10RM (4–9); 3 × 8RM (10–12)60 s
    Upright row3 × 12RM (1–3); 3 × 10RM (4–9); 3 × 8RM (10–12)30 s
    Dumbbell row3 × 12RM (1–3); 3 × 10RM (4–9); 3 × 8RM (10–12)30 s
    Rotational crunch3 × 25RM (1–12)60 s
UB Strength
    Bench press3 × 8RM (1–3); 3 × 5RM (4–9); 3 × 3RM (10–12)2 min
    Seated row3 × 8RM (1–3); 3 × 5RM (4–9); 3 × 3RM (10–12)2 min
    Dumbbell press3 × 8RM (1–3); 3 × 5RM (4–9); 3 × 3RM (10–12)2 min
    Front lat pull-down3 × 8RM (1–9); 3 × 6RM (10–12)2 min
    Standing arm curl3 × 8RM (1–9); 3 × 6RM (10–12)2 min
    Triceps push-down3 × 8RM (1–9); 3 × 6RM (10–12)2 min
    Incline sit-up3 × 20RM (1–12)2 min
    Back extension3 × 8RM (1–3); 3 × 10RM (4–9); 3 × 8RM (10–12)2 min
UB Hypertrophy
    Bench press3 × 12RM (1–3); 3 × 10RM (4–9); 3 × 8RM (10–12)60–90 s
    Seated row3 × 12RM (1–3); 3 × 10RM (4–9); 3 × 8RM (10–12)60–90 s
    Dumbbell shoulder press3 × 12RM (1–3); 3 × 10RM (4–9); 3 × 8RM (10–12)60 s
    Front lat pull-down3 × 12RM (1–3); 3 × 10RM (4–9); 3 × 8RM (10–12)60 s
    Standing arm curl3 × 12RM (1–3); 3 × 10RM (4–9); 3 × 8RM (10–12)30 s
    Triceps push-down3 × 12RM (1–3); 3 × 10RM (4–9); 3 × 8RM (10–12)30 s
    Rotational crunch3 × 25RM (1–3); 3 × 10RM (4–9); 3 × 30RM (10–12)30–60 s
    Back extension3 × 12RM (1–3); 3 × 10RM (4–9); 3 × 8RM (10–12)30–60 s
  • * Programs listed above represent the first 12-wk resistance training period. This periodized training program was then repeated for weeks 13–24. Lat, latissimus dorsi; RM, repetition maximum.