14 weeks (42 ± 5 sessions) |
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| Monday | Wednesday | Friday |
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Goal | Hypertrophy | Power | Hypertrophy |
Intensity | ∼70% 1RM | ∼40% 1RM | ∼70% 1RM |
Reps | 8–12 | 12 | 8–12 |
Sets | 3 | 3 | 3 |
Rest | ∼60 s | ∼30 s | ∼60 s |
- Each session includes eight exercises performed bilaterally in pairs, with indicated rest between pairs (chest press/squat, leg press/calf press, lateral pulldown/leg extension, bicep curl/tricep extension), along with core and trunk exercises. Progression to 3 full sets is achieved by session 5. Initial exercise intensity is determined by 1RM for the chest press, leg press, and leg extension, while a 10RM is used for all other exercises. RM repetition maximum