Protocol | Day 1 | Day 2 | Day 3 | Day 4 |
---|---|---|---|---|
Split-group | Leg press | Lat pulldown | Leg press | Lat pulldown |
Ā | Stiff-legged deadlift | Bench press | Stiff-legged deadlift | Bench press |
Ā | Leg extension | Cable seated row | Leg extension | Cable seated row |
Ā | Hip thrust | Triceps press and Biceps curl in cable (superset) | Hip thrust | Triceps press and Biceps curl in cable (superset) |
Full-body group | Leg press | Leg press | Ā | Ā |
Ā | Stiff-legged deadlift | Stiff-legged deadlift | Ā | Ā |
Ā | Leg extension | Leg extension | Ā | Ā |
Ā | Hip thrust | Hip thrust | Ā | Ā |
Ā | Lat pulldown | Lat pulldown | Ā | Ā |
Ā | Bench press | Bench press | Ā | Ā |
Ā | Cable seated row | Cable seated row | Ā | Ā |
Ā | Triceps press and Biceps curl in cable (superset) | Triceps press and Biceps curl in cable (superset) | Ā | Ā |