As the athlete was well
trained already it was decided that an actual one repetition maximum (1RM) test
would be performed rather than to use a predicted rep max test. This would
allow us to programme the correct percentage load with less room for error. The
training plan follows an upper body/lower body split as can be seen in the
training schedule, with exercise order following the push/pull alternate format
to improve recovery and reduce fatigue. Exercises marked with a * symbolise
those exercises that should be completed as a superset.
Table 2. Exercise order for Monday and Friday
Table 3. Exercise order for Tuesday and Saturday
Table 4. Exercise order for Wednesday and Sunday
