Phase | Length (Weeks) | Number of exercises | Description of exercises | Series | Repetitions performed |
---|---|---|---|---|---|
1 | 5 | 5 | Rowing, chest press, squats, biceps curl, knee extension | 2 | 10-12b |
2 | 10 | 5 | Same as phase 1 | 3 | 10–12 |
3 | 10 | 6 | Same as phase 1 + shoulder press | 3 | 8–10 |
4 | 10 | 7 | Same as phase 3 + up-and-goa | 4 | 8–10 |