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

DayMuscleExerciseSets × Repetitions

(I) Lower body, for example, MondayMusculus gluteus and femurHack squat3 × 8–12
Musculus gluteus and femurLeg press3 × 8–12
Musculus quadriceps femorisLeg extension3 × 8–12
Musculus biceps femorisLeg curl3 × 8–12
Musculus gastrocnemiusStanding calf raise3 × 8–12
Musculus erector spinaeBack extension3 × 8–12
Musculus rectus abdominisSit up3 × 8–12

(II) Upper body, for example, TuesdayMusculus latissimus dorsiLateral pulldown3 × 8–12
Musculus pectoralisBench press3 × 8–12
Musculus deltoideusShoulder press3 × 8–12
Musculus triceps brachiiTriceps pressdown3 × 8–12
Musculus biceps brachiiBiceps curl3 × 8–12
Musculus erector spinaeBack extension3 × 8–12
Musculus rectus abdominisSit up3 × 8–12

(III) Whole body, for example, FridayMusculus gluteus and femurLeg press3 × 8–12
Musculus quadriceps femorisLeg extension3 × 8–12
Musculus biceps femorisLeg curl3 × 8–12
Musculus gastrocnemiusStanding calf raise3 × 8–12
Musculus latissimus dorsiLateral pulldown3 × 8–12
Musculus pectoralisBench press3 × 8–12
Musculus deltoideusShoulder press3 × 8–12

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