Fig. 4

Pre-planned setup of the non-linear periodized resistance training (NLPRT) and resistance training (RT) program. *For < 20 repetition sessions, adjustments will result in increases in intensity ranging between 2 and 10% [23]. †For ≥ 20 repetition sessions, adjustments will result in increases in volume (+ 10 repetitions for lower extremity exercise and + 5 repetitions for upper extremity exercises). §A fixed increase in load of 5% will be added if 12 repetitions are performed in all sets in 2 consecutive sessions [9, 26]