Week | 1. Session: heavy intensity | 2. Session: moderate intensity | 3. Session: heavy intensity |
---|---|---|---|
 | Monday | Wednesday | Friday |
1 and 2 | 2 × 10 sub maximal resistance | 2 × 10 sub maximal resistance | 2 × 10 sub maximal resistance |
 | Focus on correct technique | Focus on correct technique | Focus on correct technique |
3 to 6 | 2 × 10 RM leg exercises | 2 × 10 reps. leg exercises | 3 × 6 RM leg exercises |
 | 1 × 10 RM upper body | 2 × 10 reps. upper body | 2 × 6 RM upper body |
 |  | (resistance: 90% of 10 RM) |  |
7 to 12 | 3 × 10 RM leg exercises | 2 × 10 reps. leg exercises | 3 × 6 RM leg exercises |
 | 2 × 10 RM upper body | 2 × 10 reps. upper body | 2 × 6 RM upper body |
 |  | (resistance: 90% of 10 RM) |  |
13 to 16 | 3 × 10 RM leg exercises | 3 × 10 reps. leg exercises | 3 × 6 RM leg exercises |
 | 3 × 10 RM upper body | 3 × 10 reps. upper body | 3 × 6 RM upper body |
 |  | (resistance: 90% of 10 RM) |  |