Workout A | ||
Exercise (preferred; most effective) | Alternatives (based on resources and patient limitations) | Volume (repetitions [reps] × sets; frequency)* |
Barbell back squat | Leg press, box squats (assisted or unassisted), goblet squats, front squats | 5 reps × 3 sets; 2 to 3 sessions/week |
Barbell bench press | Incline bench press, dumbbell bench press, narrow-grip bench press | 5 reps × 3 sets; 1 to 2 sessions/week |
Deadlift | Kettlebell deadlift, rack pulls | 5 reps × 1 set; 2 to 3 sessions/week After 2 to 3 weeks, deadlift is gradually reduced to no more than once weekly |
Workout B | ||
Exercise (preferred; most effective) | Alternatives (based on resources and patient limitations) | Volume (reps × sets; frequency) |
Barbell back squat | Leg press, box squats (assisted or unassisted), goblet squats, front squats | 5 reps × 3 sets; 2 to 3 sessions/week |
Barbell overhead press | Seated dumbbell press, T-bar rows, standing barbell or dumbbell curls | 5 reps × 3 sets; 2 to 3 sessions/week |
Deadlift | Kettlebell deadlift, rack pulls | 5 reps × 1 set; 2 to 3 sessions/week After 2 to 3 weeks, deadlift is gradually reduced to no more than once weekly |
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