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Weight Training Program

Before starting any training, it is recommended you have a medical examination to ensure it is safe for you to do so. Any application of this training program is at the athlete's discretion and risk.


Each session could comprise of the following exercises:

An alternative set of exercises

  • Lying flat dumbbell flys (Pectoralis Major)
  • Incline dumbbell flys (Pectoralis Minor)
  • Seated dumbbell side laterals (Medial Deltoids)
  • Seated bent-over dumbbell laterals (Posterior Deltoids)
  • Seated front dumbbell raises (Anterior Deltoids)
  • Standing dumbbell curls (Biceps Brachii - long head)
  • Triceps dip between benches (Triceps Brachii - outer head)
  • Bent-over dumbbell rows (Latissimus Dorsi)
  • Smith machine squat (Rectus Femoris - Quadriceps)
  • Standing leg curls (Biceps Femoris - Hamstring)
  • Seated leg curls (Semitendinosus - Hamstring)
  • Standing one leg heel raises (Gastrocnemius - calf muscle)

How many

To conduct the programme, you will need to determine your 14 to 20RM, 11 to 14RM, 6 to 11RM and 3 to 6RM. The amount of weight to be used for each exercise is based on a percentage of the maximum amount of weight that can be lifted one time for that exercise, generally referred to as one-repetition maximum (1RM). Where appropriate, determine your 1RM for each exercise and then calculate the required weight as follows:

  • 14 to 20RM = 60% of 1RM
  • 11 to 14RM = 70% of 1RM
  • 6 to 11RM = 80% of 1RM
  • 3 to 6RM = 90% of 1RM


General notes:

  • Perform all sets on an exercise and then move to the next exercise
  • Perform all sets until fatigue prohibits the completion of an additional repetition
  • For each exercise monitor the average number of repetitions/set and if the range is exceeded then adjust the weights accordingly at the next session
  • Allow 2-3 minutes recovery between each set and 4-5 minutes between each exercise
  • With each exercise use a 2/3 cadence, that is, a count of two to move to the exercise end position and a count of 3 to return to the exercise start position
  • For weeks 18 to 30 repeat weeks 5 to 17
Week Sessions/Week Sets/Session Repetitions/Set
1-3 3 3 14-20RM
4 2 3 11-14RM
5-7 3 3 11-14RM
8 1 2 6-11RM
9-11 3 2 6-11RM
12 1 2 3-6RM
13-15 6 1 3-6RM
16 1 1 6-11RM
17 Rest    

Page Reference

If you quote information from this page in your work, then the reference for this page is:

  • MACKENZIE, B. (1997) Weight Training Program [WWW] Available from: [Accessed