Table 1.
12-week resistance training program.
Weeks 1 – 4
(Sets x Reps)
Weeks 5 – 8
(Sets x Reps)
Weeks 9 – 12
(Sets x Reps)
Days 1/3
Power Clean
Bench Press
4 x 8 – 10
4 x 6 - 8
5 x 4 – 6
Incline Bench press
3 x 8 – 10
3 x 6 - 8
4 x 4 – 6
Incline Fly
3 x 8 – 10
3 x 6 – 8
-
Hang Pulls (Clean grip)
4 x 6 – 8
-
-
Push Press
-
4 x 4 – 6
5 x 3 – 5
High Pulls (Snatch grip)
-
3 x 4 - 6
4 x 3 – 5
Seated Shoulder Press
4 x 8 – 10
-
-
Power dumbbell Shrugs
3 x 6 – 8
-
-
Dumbbell Front Raise
-
3 x 6 - 8
-
Lateral Raises
3 x 8 – 10
-
-
Triceps Pushdowns
3 x 8 – 10
3 x 6 – 8
-
Triceps Dumbbell Extensions
3 x 8 – 10
3 x 6 - 8
4 x 6 – 8
Trunk and Abdominal Routine
2 x 10
3 x 10
4 x 10
Days 2/4
Squat
4 x 8 – 10
4 x 6 – 8
5 x 4 – 6
Power snatch
-
-
4 x 3 - 5
Dead Lift
4 x 8 – 10
3 x 6 - 8
4 x 4 – 6
Leg Extensions
3 x 8 – 10
-
-
Leg Curls
3 x 8 – 10
3 x 6 – 8
3 x 6 – 8
Standing Calf Raises
3 x 8 – 10
3 x 6 – 8
3 x 6 – 8
Lat Pulldown
4 x 8 – 10
4 x 6 – 8
4 x 4 – 6
Seated Row
4 x 8 – 10
4 x 6 – 8
4 x 4 – 6
Hammer Curls
3 x 8 – 10
3 x 6 – 8
4 x 6 - 8
Dumbbell Biceps Curls
3 x 8 – 10
3 x 6 – 8
-
Trunk and Abdominal Routine
2 x 10
3 x 10
4 x 10
All exercises performed to a repetition maximum range