Table 2: An example of a partially split resistance training program.

Day Muscle Exercise Sets × Repetitions (I) Lower body, for example, Monday Musculus gluteus and femur Hack squat 3 × 8–12 Musculus gluteus and femur Leg press 3 × 8–12 Musculus quadriceps femoris Leg extension 3 × 8–12 Musculus biceps femoris Leg curl 3 × 8–12 Musculus gastrocnemius Standing calf raise 3 × 8–12 Musculus erector spinae Back extension 3 × 8–12 Musculus rectus abdominis Sit up 3 × 8–12 (II) Upper body, for example, Tuesday Musculus latissimus dorsi Lateral pulldown 3 × 8–12 Musculus pectoralis Bench press 3 × 8–12 Musculus deltoideus Shoulder press 3 × 8–12 Musculus triceps brachii Triceps pressdown 3 × 8–12 Musculus biceps brachii Biceps curl 3 × 8–12 Musculus erector spinae Back extension 3 × 8–12 Musculus rectus abdominis Sit up 3 × 8–12 (III) Whole body, for example, Friday Musculus gluteus and femur Leg press 3 × 8–12 Musculus quadriceps femoris Leg extension 3 × 8–12 Musculus biceps femoris Leg curl 3 × 8–12 Musculus gastrocnemius Standing calf raise 3 × 8–12 Musculus latissimus dorsi Lateral pulldown 3 × 8–12 Musculus pectoralis Bench press 3 × 8–12 Musculus deltoideus Shoulder press 3 × 8–12

In the present program each large muscle group is trained 2 times per week.