NASM OPT for Pectoral Enhancement and Breast Firmness in Non-Athletic Women: An RCT

Three 60-minute weekly sessions for 12 weeks, progressing through stabilization (weeks 1-4), strength endurance (weeks 5-8), and hypertrophy (weeks 9-12) phases. Exercises included bench presses, chest flyes, and push-ups.

Three 60-minute weekly sessions of brisk walking and light aerobics without targeted resistance training.