Table 2 Resistance training progression
Exercise | Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 | |||||||
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
Resistance training day 1 | Set 1 | Set 2 | Set 1 | Set 2 | Set 1 | Set 2 | Set 1 | Set 2 | Set 1 | Set 2 | Set 1 | Set 2 | |
Reps | Reps | Reps | Reps | %RM × Reps | %RM × Reps | %RM × Reps | %RM × Reps | %RM × Reps | %RM × Reps | %RM × Reps | %RM × Reps | ||
Leg press | 12 | – | 12 | 12 | 60% × 12 | 60% × 12 | 60% × 12 | 60% × 12 | 65% × 10 | 65% × 10 | 65% × 12 | 65% × 12 | |
Back row | 12 | – | 12 | 12 | 60% × 12 | 60% × 12 | 60% × 12 | 60% × 12 | 65% × 10 | 65% × 10 | 65% × 12 | 65% × 12 | |
Hamstring curl | 12 | – | 12 | 12 | 60% × 12 | 60% × 12 | 60% × 12 | 60% × 12 | 65% × 10 | 65% × 10 | 65% × 12 | 65% × 12 | |
Lat pull-down | 12 | – | 12 | 12 | 60% × 12 | 60% × 12 | 60% × 12 | 60% × 12 | 65% × 10 | 65% × 10 | 65% × 12 | 65% × 12 | |
Bicep curl | 12 | – | 12 | 12 | 60% × 12 | 60% × 12 | 60% × 12 | 60% × 12 | 65% × 10 | 65% × 10 | 65% × 12 | 65% × 12 | |
Triceps extension | 12 | – | 12 | 12 | 60% × 12 | 60% × 12 | 60% × 12 | 60% × 12 | 65% × 10 | 65% × 10 | 65% × 12 | 65% × 12 | |
Wall pushups | – | – | – | – | – | – | 8 | 8 | 10 | 10 | 10 | 10 | |
Body weight squats | – | – | – | – | – | – | 8 | 8 | 10 | 10 | 10 | 10 | |
Resistance training day 2 | Set 1 | Set 2 | Set 1 | Set 2 | Set 1 | Set 2 | Set 1 | Set 2 | Set 1 | Set 2 | Set 1 | Set 2 | |
Reps | Reps | Reps | Reps | %RM × Reps | %RM × Reps | %RM × Reps | %RM × Reps | %RM × Reps | %RM × Reps | %RM × Reps | %RM × Reps | ||
Leg press | 15 | – | 10 | 10-RM test | 60% × 10 | 60% × 10 | 60% × 10 | 60% × 10 | 65% × 8 | 65% × 8 | 65% × 10 | 65% × 10 | |
Back row | 15 | − | 10 | 10-RM test | 60% × 10 | 60% × 10 | 60% × 10 | 60% × 10 | 65% × 8 | 65% × 8 | 65% × 10 | 65% × 10 | |
Hamstring curl | 15 | – | 10 | 10-RM test | 60%×10 | 60%×10 | 60%×10 | 60%×10 | 65%×8 | 65%×8 | 65%×10 | 65%×10 | |
Lat pull-down | 15 | – | 10 | 10-RM test | 60% × 10 | 60% × 10 | 60% × 10 | 60% × 10 | 65% × 8 | 65% × 8 | 65% × 10 | 65% × 10 | |
Bicep curl | 15 | – | 10 | 10-RM test | 60% × 10 | 60% × 10 | 60% × 10 | 60% × 10 | 65% × 8 | 65% × 8 | 65% × 10 | 65% × 10 | |
Triceps extension | 15 | – | 10 | 10-RM test | 60% × 10 | 60% × 10 | 60% × 10 | 60% × 10 | 65% × 8 | 65% × 8 | 65% × 10 | 65% × 10 | |
Wall pushups | – | – | – | – | – | – | 8 | 8 | 10 | 10 | 8 | 8 | |
Body weight squats | – | – | – | – | – | – | 8 | 8 | 10 | 10 | 8 | 8 | |