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Table 1 Workout program

From: Phosphatidic acid enhances mTOR signaling and resistance exercise induced hypertrophy

Monday Wednesday Friday   Monday & Wednesday repetitions Friday repetitions Monday & Wednesday rest Friday rest
Week 1-4 Week 4-8 Week 1-4 Week 4-8 Week 1-4 Week 4-8  
Leg press Leg press Bent over row Pendlay row Leg press Leg press Week 1 12 5 45 s 3-5 m
Leg extension safety bar squat Barbell shrug Hexbar shrug Bench press Bench press Week 2 10 3 60s 3-5 m
Leg curl barbell lunge Straight arm pulldown Pulldown Leg extension Safety bar squat Week 3 8 2 90s 3-5 m
Hyperextion Stiff leg deadlift Australian row Decline dumbell row Close grip bench press Flat dumbell press Week 4 6 1 120 s 3-5 m
Bench press Bench press Barbell shoulder press Dumbell shoulder press    Week 5 12 5 60s 3-5 m
Incline dumbell press Flat dumbell press Isolated barbell military Upright row    Week 6 10 3 60s 3-5 m
Close grip bench press Cable crossover Dumbell lateral raise Barbell front raise    Week 7 8 2 90s 3-5 m
Cable rope extensions Skull crushes Dumbell bicep curls Barbell bicep curls    Week 8 6 1 120 s 3-5 m
  1. The repetition scheme provided was used for all of the exercises on the individual day indicated.