Chapter 8: Exercise Programming 183 Step 3: After determining the number and type of training days per week, the final step is to list the exact training parameters for each training session (e.g., run time/distance; load, reps, and sets). Because our example individual had less than 6 months of lifting experience, they were classified as a beginner and therefore only assigned 3 sets for each of the compound lifts and no assistance exercises. Additionally, since their primary training goal was strength, 6 reps were assigned per set for each of the compound lifts as outlined in Table 6.8. Mon Tues Wed Thurs Fri Sat Sun Strength Strength Endurance Strength Strength Endurance Endurance Mobility Mobility Mobility Upper Body Lower Body LSD Upper Body Lower Body Pace/Tempo Speed Stretching Yoga Stretching Bench 3 x 6 Row 3 x 6 Press 3 x 6 Plank 3 x 30 sec. Squat 3 x 6 Deadlift 3 x 6 Back Hypers 3 x 6 3-mi. Run Same as Mon Same as Tues Treadmill Tempo Run 4 x 200-m Repeats Modified Hurdler Stretch 3 x 30 sec. Quad Stretch 3 x 30 sec. Piriformis Stretch 3 x 30 sec. 45-min. Yoga Video for Low-Back Mobility Same MOB as Wed
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