Maximum Curves and Functional Strength 3

Maximum Curves and Functional Strength 3

Description

The 10-week Maximum Curves and Functional Strength 3 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 the dropset intensity training technique

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

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

Please read the Overview before you start this program.

Suitability

Instructions

  • Complete all four workouts once per week, in the order provided.
  • The recommend schedule is ABXCDXX. Avoid training four days on and three days off (i.e. ABCDXXX).
  • Rest for 30–90 seconds between sets.
  • Rest for 1–2 minutes between exercises.
  • Always use an amount of weight that makes completing 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.
  • If you can’t perform one of the exercises for some reason, see the Overview for alternative exercises.
  • In weeks 1, 3, 5, 7, and 9, take the last set of every exercise to failure. Then, without resting, reduce the amount of weight on the bar and continue until failure again. This intensity technique is known as dropset training. Note that it is not safe to use it on some exercises, such as the barbell squat, unless you have a spotter.
  • 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 3, 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 (Pull)
Exercise Sets x Reps
*Weeks 1, 3, 5, 7, 9 Weeks 2, 4, 6, 8, 10
Barbell deadlift 3 x 9–11 3 x 6–8
Seated or lying leg curl 2 x 9–11 2 x 6–8
Cable twisting one-arm row (YouTube link) 3 x 9–11 3 x 6–8
Dumbbell bent-over lateral raise 2 x 9–11 2 x 6–8
Incline dumbbell curl 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
Wheel rollout 3 x 10–15 3 x 15–20
*If possible, perform a dropset for the last set of every exercise
Workout B (Push)
Exercise Sets x Reps
*Weeks 1, 3, 5, 7, 9 Weeks 2, 4, 6, 8, 10
Dumbbell rear lunge 3 x 9–11 3 x 6–8
Barbell hip thrust 2 x 9–11 2 x 6–8
Standing dumbbell one-leg calf raise (YouTube link) 3 x 15–20 3 x 10–15
Barbell bench press 3 x 9–11 3 x 6–8
Diamond push-up (on knees if necessary) (YouTube link) 2 x 9–11 2 x 12–14
Lying side hip raise 2 x 20–25 2 x 25–30
One-leg front plank (YouTube link) 2 x 60–90 s 2 x 90–120 s
*If possible, perform a dropset for the last set of every exercise. s = seconds.
Workout C (Pull)
Exercise Sets x Reps
*Weeks 1, 3, 5, 7, 9 Weeks 2, 4, 6, 8, 10
Weighted inverted row (YouTube link) 3 x 9–11 3 x 6–8
One-arm lat pull-down (YouTube link) 3 x 9–11 3 x 6–8
Cable face pull 3 x 9–11 3 x 6–8
EZ-bar curl 2 x 9–11 2 x 6–8
Weighted twisting hyperextension (hold a plate against chest) (YouTube link) 2 x 9–11 2 x 6–8
Bicycle crunch 3 x 20–25 3 x 25–30
Lying straight leg raise (YouTube link) 2 x 20–25 2 x 25–30
*If possible, perform a dropset for the last set of every exercise
Workout D (Push)
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
Smith machine kneeling rear kick (YouTube link) 2 x 9–11 2 x 6–8
Cable hip abduction (YouTube link) 2 x 15–20 2 x 10–15
Machine standing calf raise 3 x 15–20 3 x 10–15
Push-up (on stability ball if available) 3 x 9–11 3 x 12–14
Dumbbell one-arm overhead press 2 x 9–11 2 x 6–8
Weighted triceps dip (hold a dumbbell between your feet) 2 x 9–11 2 x 6–8
*If possible, perform a dropset for the last set of every exercise

Medical disclaimer

Just to be safe, please consult your doctor before starting the Maximum Curves and Functional Strength 3 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.

2 Comments

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  • Hi I just want to know for all the programs we could apply any technique to switch it up?
    For example, this program introduces the dropset but could it possible to apply the rest pause technique?