Sample training week in the hypertrophy mesocycle
| Lower/trunk | Lower/upper | Upper/trunk | ||||||
| Exercise | Load (RM, %) | Reps/ sets | Exercise | Load (RM, %) | Reps/ sets | Exercise | Load (RM, %) | Reps/ sets |
| Dynamic warm-up | Dynamic warm-up | Dynamic warm-up | ||||||
| Split squat | – | 15×2 | Air squat | – | 15×2 | Pushup | – | 15×2 |
| Agility ladder | – | ×2 | Pushup | – | 15×2 | Reverse pull-up | – | 15×2 |
| Leg press | 70 | 10×3 | Leg press | 70 | 10×3 | Chest press | 70 | 10×3 |
| Leg curl | 70 | 10×3 | Chest press | 70 | 10×3 | Lat pulldown | 70 | 10×3 |
| Leg extension | 70 | 10×3 | Leg curl | 70 | 10×3 | Shoulder press | 70 | 10×3 |
| Lat pulldown | 70 | 10×3 | Seated row | 70 | 10×3 | |||
| Hip bridge | – | 15×3 | Leg extension | 70 | 10×3 | Dead bug | – | 15×3 |
| Plank | – | 30 s ×3 | Shoulder press | 70 | 10×3 | Plank | – | 30 s ×3 |
| Seated row | 70 | 10×3 | ||||||
| Flexibility | Flexibility | Flexibility | ||||||
| Hip flexors, extensors | 15 s ×1 | Hip flexors, extensors Shoulder extensors, flexors | 15 s ×1 | Shoulder extensors, flexors | 15 s ×1 | |||
RM, repetition maximum.