Maximum Curves and Functional Strength 4

Maximum Curves and Functional Strength 4

Description

The 8-week Maximum Curves and Functional Strength 4 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 rest–pause intensity training technique

The program consists of five workouts (A, B, C, D, and E). Workout A will train your back, biceps, and core; Workout B will train your chest, shoulders, triceps, and core; Workout C will train your legs, glutes, and core; Workout D will train your upper body; and Workout E will train your lower body.

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

Please read the Overview of women’s training programs before you start this program.

Suitability

Instructions

  • Complete all five workouts once per week, in the order presented.
  • The recommend workout schedule is ABCXDEX. Avoid training five days on and two days off (i.e. ABCDEXX).
  • 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.
  • If you can’t perform one of the exercises for some reason, see the Overview for alternative exercises.
  • In weeks 1, 3, 5, and 7, take the last set of every exercise to failure, put down the weights, wait for 15–20 seconds, pick the weights back up, and continue until you hit failure again. This intensity technique is known as rest–pause training. Note that it’s unsafe to use it on some exercises, such as the barbell squat, unless you have a spotter ready.
  • 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 4, you must take a deload week (a week during which you either rest or train lightly). Only then can you repeat the program or one of the other programs.
Workout A (Back, biceps, core)
Exercise Sets x Reps
*Weeks 1, 3, 5, 7 Weeks 2, 4, 6, 8
Assisted pull-up 3 x 9–11 3 x 6–8
Seated cable row 3 x 9–11 3 x 6–8
EZ-bar curl 2 x 9–11 2 x 6–8
Dumbbell lying external shoulder rotation 2 x 15–20 2 x 10–15
Bicycle crunch 3 x 20–25 3 x 25–30
Lying side hip raise 3 x 20–25 3 x 25–30
*If possible, perform a rest pause for the last set of every exercise
Workout B (Chest, shoulders, triceps, core)
Exercise Sets x Reps
*Weeks 1, 3, 5, 7 Weeks 2, 4, 6, 8
Push-up 3 x 9–11 3 x 12–14
Barbell overhead press 3 x 9–11 3 x 6–8
Dumbbell lateral raise 2 x 9–11 2 x 6–8
Cable face pull 3 x 9–11 3 x 6–8
One-arm bench dip 2 x 9–11 2 x 12–14
Cable twist (YouTube link) 2 x 9–11 2 x 6–8
Wheel rollout 3 x 10–15 3 x 15–20
*If possible, perform a rest pause for the last set of every exercise
Workout C (Legs, glutes, core)
Exercise Sets x Reps
*Weeks 1, 3, 5, 7 Weeks 2, 4, 6, 8
Barbell sumo squat (YouTube link) 3 x 9–11 3 x 6–8
One-leg hyperextension holding a plate to chest 2 x 9–11 2 x 6–8
Smith machine kneeling rear kick (YouTube link) 2 x 9–11 2 x 6–8
Seated or lying leg curl 3 x 9–11 3 x 6–8
Lying alternating straight leg raise (YouTube link) 2 x 25–30 2 x 30–35
One-leg front plank (YouTube link) 2 x 60–90 s 2 x 90–120 s
Machine standing calf raise 3 x 15–20 3 x 10–15
*If possible, perform a rest pause for the last set of every exercise. s = seconds
Workout D (Upper Body)
Exercise Sets x Reps
*Weeks 1, 3, 5, 7 Weeks 2, 4, 6, 8
Weighted inverted row (YouTube link) 3 x 9–11 3 x 6–8
One-arm lat pull-down (YouTube link) 2 x 9–11 2 x 6–8
Cable chest press (YouTube link) 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
Dumbbell bent-over lateral raise 3 x 9–11 3 x 6–8
Triceps rope push-down 2 x 9–11 2 x 6–8
Dumbbell curl 2 x 9–11 2 x 6–8
*If possible, perform a rest pause for the last set of every exercise
Workout E (Lower Body)
Exercise Sets x Reps
*Weeks 1, 3, 5, 7 Weeks 2, 4, 6, 8
Barbell deadlift 3 x 9–11 3 x 6–8
Dumbbell forward-leaning lunge (YouTube link) 2 x 9–11 2 x 6–8
Barbell hip thrust (YouTube link) 2 x 9–11 2 x 6–8
Cable hip abduction (YouTube link) 2 x 15–20 2 x 10–15
Cable hip adduction (YouTube link) 2 x 15–20 2 x 10–15
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 seated one-leg calf raise 3 x 15–20 3 x 10–15
*If possible, perform a rest pause 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 4 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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