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  • Please provide a resistance training workout plan

  • Sources:

    Here are some resistance training workout plans and principles discussed by and other experts on the :

    General Principles

    1. Workout Duration: Aim for 50-60 minutes of hard work, including 10 minutes of warming up. Longer sessions can increase cortisol and impede recovery 1.
    2. Frequency: Train each muscle group directly once per week and indirectly on another day. For example, legs on Monday and some indirect training during a different workout 2.
    3. Compound Movements: Emphasize exercises that involve multiple muscle groups like squats, deadlifts, chin-ups, bench presses, and rows 3.

    Weekly Plan

    • Monday - Legs:

      • Warm-up: 10 minutes
      • Main workout: 50-60 minutes
      • Exercises: Squats, lunges, leg press, hamstring curls
      • Sets: 3-4 sets per exercise

    • Wednesday - Torso:

      • Warm-up: 10 minutes
      • Main workout: 50-60 minutes
      • Exercises: Bench press, shoulder press, rows, pull-ups
      • Sets: 3-4 sets per exercise 4

    • Friday - Upper Body:

      • Warm-up: 10 minutes
      • Main workout: 50-60 minutes
      • Exercises: Incline bench press, lat pull-downs, shoulder raises, bicep curls
      • Sets: 3-4 sets per exercise

    Protocols for Muscle Growth and Strength

    1. Three by Five Protocol:
      • Exercises: 3-5 per workout
      • Sets: 3-5 per exercise
      • Reps: 3-5 per set
      • Rest: 3-5 minutes between sets
      • Frequency: Up to 3-5 times per week for each muscle group, although individualized recovery may limit this 5.

    Efficient Training

    1. Efficient Split Training (Dr. Andy Galpin):

      • Focus on high-intensity work for shorter sessions.
      • Target muscle groups no more than 2-3 times a week to allow for recovery.
      • Mix compound movements with isolation exercises to efficiently hit muscle groups 6.

    2. Recovery and Periodization:

      • Periodize workouts by changing sets, reps, and intensity across weeks and months.
      • Avoid excessive training duration and ensure proper recovery between sessions to avoid injury 2.

    By incorporating these principles and structuring your weekly workouts, you can achieve significant improvements in strength and muscle growth while maintaining overall health and preventing overtraining.

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