Table 1: Training program cycle*
| A | B | A | B | A | B | A | B |
| Bench press straight | Pulled closed | Bench press straight | Pulled closed | Bench press straight | Pulled closed | Push press | Alternative jump |
| Incline bench press | Graviton | Incline bench press | Graviton | Incline bench press | Graviton | Dead Lift High Pull | Squat jump loaded |
| Decline bench press | Pulled | Decline bench press | Pulled | Decline bench press | Pulled | Hang high pull | Drop jump(Box ~50 cm) |
| Fly | Open rowing machine | Triceps forehead | Barbell arm | Hip adduction machine | Squats on the smith | Jerk | Deph jump(Box ~50 cm) |
| Shoulder adduction workout | Barbell arm | Barbell triceps French press | Barbell altering arm | Hip abduction machine | Deadlifts | ||
| Shoulder adduction | Barbell altering arm | Hip adduction machine | Deadlifts | Plantar flexion machine | Leg press 45° | ||
| Triceps forehead | Squats on the smith | Hip abduction machine | Leg press 45° | ||||
| Barbell triceps French press | Deadlifts | Plantar flexion machine | Stiff | ||||
| Hip adduction machine | Leg press 45° | ||||||
| Hip abduction machine | Stiff | ||||||
| Plantar flexion machine | Leg curl machine | ||||||
| Plantar flexion standing | Leg extension machine | ||||||
*classification of exercises per training session and valence strength. A = muscle group A (chest, shoulder, triceps, adductor and abductor leg muscles, and calf muscles); B = muscle group B (back, biceps, and leg muscles).