Table 1. Training program. When only one variable increased (volume or intensity), it was expressed as a medium period, while during a heavy week, both variables increased (volume and intensity). Medium period Heavy period Medium period Length 3 weeks 4 weeks 3 weeks Progression Volume Volume and intensity Intensity Progression Type +1 set per week for LP and BP Intensity increased +5% weekly in BP and LP. +1 set weekly for all assistant exercises. +5% intensity every week in BP and LP. BP = bench press, LP = leg press