Weight Training Program
Before starting any training, you must have a medical examination to ensure it is safe for you to do so. Any training program application is at the athlete's discretion and risk.
Exercises
Each session could comprise the following exercises:
- Decline dumbbell bench press (Pectoralis Major)
- Incline dumbbell bench press (Pectoralis Minor)
- Standing dumbbell side laterals (Medial Deltoids)
- Standing bent over dumbbell laterals (Posterior Deltoids)
- Standing front dumbbell raises (Anterior Deltoids)
- Incline seated dumbbell curls (Biceps Brachii - long head)
- Triceps press down - angled bar (Triceps Brachii - outer head)
- One-arm dumbbell rows (Latissimus Dorsi)
- Seated leg extensions (Rectus Femoris - Quadriceps)
- Standing leg curls (Biceps Femoris - Hamstring)
- Seated leg curls (Semitendinosus - Hamstring)
- Standing one leg, heel raises (Gastrocnemius - calf muscle)
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
The weight 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 a one-repetition maximum (1RM). To conduct the programme, you must determine your 14 to 20RM, 11 to 14RM, 6 to 11RM and 3 to 6RM. 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
Programme
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 of 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: https://www.brianmac.co.uk/whtprog.htm [Accessed