Maximum Curves and Functional Strength 2

Maximum curves and functional strength 2

Description

The 10-week Maximum Curves and Functional Strength 2 weight training program is designed to:

  • Train all of your major muscle groups
  • Build muscle/curves in the 9–11 and 6–8 rep ranges
  • Strengthen your core and primal movement patterns
  • Introduce you to rep-range alternation (undulating periodization)
  • Introduce you to the intensity technique of training to failure

The program consists of two upper–lower splits, which means that there are four workouts per week, two for your upper body (A and C), and two for your lower body (B and D).

In weeks 1, 3, 5, 7, and 9, you will train in the 9–11 rep range, whereas in weeks 2, 4, 6, 8, and 10, you will train in the 6–8 rep range.

To understand why you will be alternating rep ranges, please read the Overview of women’s training programs.

Suitability

Instructions

  • Complete all four workouts once per week, in the order provided.
  • The recommend schedule is ABXCDXX. Avoid training four days on, three days off (i.e. ABCDXXX).
  • Rest for 30–90 seconds between sets.
  • Rest for 1–2 minutes between exercises.
  • Always use a weight that is heavy enough to make the reps challenging.
  • Whenever you have to increase the weight, add a maximum of 5 lb (2.5 kg) to upper-body exercises and 10 lb (5 kg) to lower-body exercises.
  • In weeks 1, 3, 5, 7, and 9, take the last set of every exercise to failure—that is, keep doing reps until you can’t do another rep in good form. This is an intensity technique known as training to failure. Note that for some exercises, such as the barbell squat, you will not be able to safely train to failure unless you have a training partner ready, in which case you should not train to failure.
  • If you can’t perform one of the exercises for some reason, see the Overview for alternative exercises.
  • Don’t forget to warm up before, and cool down after, each workout.
  • Each workout, including the warmup and cooldown, should take no longer than an hour.
  • Once you have completed Maximum Curves and Functional Strength 2, you must take a deload week (a week during which you either rest or train lightly). Only then can you move on to the next program or repeat the same program.
Workout A (Upper Body)
Exercise Sets x Reps
*Weeks 1, 3, 5, 7, 9 Weeks 2, 4, 6, 8, 10
Medium-grip lat pull-down 3 x 9–11 3 x 6–8
Cable chest press (YouTube link) 3 x 9–11 3 x 6–8
Seated dumbbell overhead press 2 x 9–11 2 x 6–8
Cable face pull 3 x 9–11 3 x 6–8
Triceps rope push-down 2 x 9–11 2 x 6–8
EZ-bar curl 3 x 9–11 3 x 6–8
Front plank 2 x 60–90 s 2 x 90–120 s
*If possible, take the last set of every exercise to failure. s = seconds
Workout B (Lower Body)
Exercise Sets x Reps
*Weeks 1, 3, 5, 7, 9 Weeks 2, 4, 6, 8, 10
Barbell sumo squat (YouTube link) 3 x 9–11 3 x 6–8
Barbell or weighted one-leg hip thrust (YouTube link) 2 x 9–11 2 x 6–8
Seated or lying leg curl 2 x 9–11 2 x 6–8
Smith machine kneeling rear kick (YouTube link) 2 x 9–11 2 x 6–8
Lying side hip raise 2 x 20–25 2 x 25–30
Bicycle crunch 3 x 20–25 3 x 25–30
Standing dumbbell one-leg calf raise (YouTube link) 3 x 15–20 3 x 10–15
*If possible, take the last set of every exercise to failure
Workout C (Upper Body)
Exercise Sets x Reps
*Weeks 1, 3, 5, 7, 9 Weeks 2, 4, 6, 8, 10
Cable twisting one-arm row (YouTube link) 3 x 9–11 3 x 6–8
Push-up (on stability ball if available) 3 x 9–11 3 x 12–14
Dumbbell bent-over lateral raise 2 x 9–11 2 x 6–8
Dumbbell lying external shoulder rotation 2 x 15–20 2 x 10–15
Triceps dip with dumbbell between feet 2 x 9–11 2 x 6–8
Dumbbell curl 3 x 9–11 3 x 6–8
Wheel rollout 3 x 10–15 3 x 15–20
*If possible, take the last set of every exercise to failure
Workout D (Lower Body)
Exercise Sets x Reps
*Weeks 1, 3, 5, 7, 9 Weeks 2, 4, 6, 8, 10
Barbell Romanian deadlift 3 x 9–11 3 x 6–8
Barbell Bulgarian split squat 2 x 9–11 2 x 6–8
Seated or lying leg curl 2 x 9–11 2 x 6–8
Cable hip abduction (YouTube link) 2 x 15–20 2 x 10–15
Cable wood chop (YouTube link) 2 x 9–11 2 x 6–8
Captain’s chair leg and hip raise with dumbbell between feet (or hanging variation) (YouTube link) 3 x 9–11 3 x 6–8
Machine standing calf raise 3 x 15–20 3 x 10–15
*If possible, take the last set of every exercise to failure

Medical disclaimer

Just to be safe, please consult your doctor before starting the Maximum Curves and Functional Strength 2 training program. WeightTraining.guide will not be liable for any incidental, consequential, or other damages arising from the application of the information presented on this website.

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