Maximum Curves and Functional Fitness 2

Woman doing push-ups with dumbbells in hands

Description

The 10-week Maximum Curves and Functional Fitness 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; 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 weight training programs.

Suitability

Instructions

  • Complete the workouts (A, B, C, and D) in the order provided
  • The recommend schedule is ABXCDXX (where ‘X’ is a rest day). Avoid training four days on, three days off (i.e. ABCDXXX)
  • Rest for 30 to 90 seconds between sets
  • Rest for 1 to 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 (or 2.5 kg) to upper-body exercises or 10 lb (or 5 kg) to lower-body exercises
  • Try to master the proper form of each exercise, including proper breathing technique. Also, try to develop a mental connection with your muscles and with the movement patterns
  • If you get bored of an exercise, see the Overview of women’s weight training programs for alternatives
  • If training at home in the absence of cable machines and other specialized equipment, see below the exercise tables for exercise alternatives
  • 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
  • Don’t forget to warm up before, and stretch after, each workout
  • Once you have completed Maximum Curves and Functional Fitness 2, you must take a deload week. Only then can you move on to the next program or repeat the same program
Workout A (Upper body)
ExerciseSets x Reps
*Weeks 1, 3, 5, 7, 9Weeks 2, 4, 6, 8, 10
Medium-grip lat pull-down3 x 9–113 x 6–8
Standing cable chest press3 x 9–113 x 6–8
Seated dumbbell overhead press2 x 9–112 x 6–8
Cable face pull3 x 9–113 x 6–8
Triceps rope push-down2 x 9–112 x 6–8
EZ bar curl3 x 9–113 x 6–8
Front plank2 x 60–90 s2 x 90–120 s
*If possible, take the last set of every exercise to failure. s = seconds
Workout B (Lower body)
ExerciseSets x Reps
*Weeks 1, 3, 5, 7, 9Weeks 2, 4, 6, 8, 10
Barbell sumo squat3 x 9–113 x 6–8
Barbell one-leg hip thrust2 x 9–112 x 6–8
Seated or lying leg curl2 x 9–112 x 6–8
Smith machine kneeling rear kick2 x 9–112 x 6–8
Lying side hip raise2 x 20–252 x 25–30
Bicycle crunch3 x 20–253 x 25–30
Standing dumbbell one-leg calf raise3 x 15–203 x 10–15
*If possible, take the last set of every exercise to failure
Workout C (Upper body)
ExerciseSets x Reps
*Weeks 1, 3, 5, 7, 9Weeks 2, 4, 6, 8, 10
Seated twisting cable row3 x 9–113 x 6–8
Push-up (on stability ball if available)3 x 9–113 x 12–14
Reverse dumbbell fly2 x 9–112 x 6–8
Dumbbell lying external shoulder rotation2 x 15–202 x 10–15
Triceps dip with dumbbell between feet2 x 9–112 x 6–8
Dumbbell curl3 x 9–113 x 6–8
Wheel rollout3 x 10–153 x 15–20
*If possible, take the last set of every exercise to failure
Workout D (Lower body)
ExerciseSets x Reps
*Weeks 1, 3, 5, 7, 9Weeks 2, 4, 6, 8, 10
Barbell Romanian deadlift3 x 9–113 x 6–8
Barbell Bulgarian split squat2 x 9–112 x 6–8
Seated or lying leg curl2 x 9–112 x 6–8
Cable hip abduction2 x 15–202 x 10–15
Cable wood chop2 x 9–112 x 6–8
Weighted captain’s chair leg and hip raise3 x 9–113 x 6–8
Machine standing calf raise3 x 15–203 x 10–15
*If possible, take the last set of every exercise to failure

Alternatives for the cable/machine exercises