Science-based workout plan

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 Here's an example of a science-based weekly resistance training workout plan for an individual who is looking to improve their overall strength and fitness level:

Day 1: Full-Body Strength Training

  1. Barbell Squat (3 sets x 8 reps)
  2. Dumbbell Bench Press (3 sets x 8 reps)
  3. Barbell Deadlift (3 sets x 8 reps)
  4. Lat Pulldown (3 sets x 10 reps)
  5. Seated Cable Row (3 sets x 10 reps)
  6. Plank (3 sets, holding for 30 seconds each)

Day 2: Rest and Recovery

Day 3: Upper Body Hypertrophy Training

  1. Dumbbell Incline Bench Press (4 sets x 10 reps)
  2. Cable Fly (4 sets x 12 reps)
  3. Seated Shoulder Press (4 sets x 10 reps)
  4. Cable Lateral Raise (4 sets x 12 reps)
  5. Seated Cable Row (4 sets x 10 reps)
  6. EZ Bar Curl (3 sets x 12 reps)
  7. Tricep Pushdown (3 sets x 12 reps)

Day 4: Rest and Recovery

Day 5: Lower Body Hypertrophy Training

  1. Barbell Hip Thrust (4 sets x 12 reps)
  2. Romanian Deadlift (4 sets x 10 reps)
  3. Leg Press (4 sets x 12 reps)
  4. Leg Extension (4 sets x 12 reps)
  5. Seated Calf Raise (4 sets x 12 reps)

Day 6: Rest and Recovery

Day 7: High-Intensity Interval Training (HIIT)

  1. Warm-Up: 5-10 minutes of light cardio
  2. Interval Training: 30 seconds of all-out effort followed by 30 seconds of rest for 20 minutes
  3. Cool-Down: 5-10 minutes of light cardio and stretching

It's important to note that this is just an example and that the exact exercises, sets, and reps can vary based on an individual's fitness level, goals, and physical limitations. It's also important to incorporate proper warm-up and cool-down routines into the workout plan to reduce the risk of injury. Working with a certified personal trainer or strength and conditioning specialist can help ensure that the workout plan is tailored to the individual's specific needs and goals.



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