Maximum curves and functional fitness 3

Woman doing trap bar deadlift

Description

The 10-week Maximum Curves and Functional Fitness 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 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 of women’s weight training programs before you start this program.

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 and three days off (i.e. ABCDXXX)
  • Rest for 30 to 90 seconds between sets
  • Rest for 1 to 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 (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. 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. Therefore, if you do not have a spotter, do not use the technique on these exercises
  • Don’t forget to warm up before, and stretch after, each workout
  • Once you have completed Maximum Curves and Functional Fitness 3, you must take a deload week. Only then can you move on to the next program or repeat the same program
Workout A (Pull)
ExerciseSets x Reps
*Weeks 1, 3, 5, 7, 9Weeks 2, 4, 6, 8, 10
Barbell deadlift3 x 9–113 x 6–8
Seated or lying leg curl2 x 9–112 x 6–8
Seated twisting cable row3 x 9–113 x 6–8
Reverse dumbbell fly2 x 9–112 x 6–8
Incline dumbbell curl2 x 9–112 x 6–8
Weighted captain’s chair leg and hip raise3 x 9–113 x 6–8
Wheel rollout3 x 10–153 x 15–20
*If possible, perform a dropset for the last set of every exercise
Workout B (Push)
ExerciseSets x Reps
*Weeks 1, 3, 5, 7, 9Weeks 2, 4, 6, 8, 10
Dumbbell rear lunge3 x 9–113 x 6–8
Barbell hip thrust2 x 9–112 x 6–8
Standing dumbbell one-leg calf raise3 x 15–203 x 10–15
Barbell bench press3 x 9–113 x 6–8
Diamond push-up (on knees if necessary)2 x 9–112 x 12–14
Lying side hip raise2 x 20–252 x 25–30
One-leg front plank2 x 60–90 s2 x 90–120 s
*If possible, perform a dropset for the last set of every exercise. s = seconds
Workout C (Pull)
ExerciseSets x Reps
*Weeks 1, 3, 5, 7, 9Weeks 2, 4, 6, 8, 10
Weighted inverted row3 x 9–113 x 6–8
One-arm lat pull-down3 x 9–113 x 6–8
Cable face pull3 x 9–113 x 6–8
EZ bar curl2 x 9–112 x 6–8
Twisting hyperextension holding plate against chest2 x 9–112 x 6–8
Bicycle crunch3 x 20–253 x 25–30
Lying straight leg raise2 x 20–252 x 25–30
*If possible, perform a dropset for the last set of every exercise
Workout D (Push)
ExerciseSets x Reps
*Weeks 1, 3, 5, 7, 9Weeks 2, 4, 6, 8, 10
Barbell sumo squat3 x 9–113 x 6–8
Smith machine kneeling rear kick2 x 9–112 x 6–8
Cable hip abduction2 x 15–202 x 10–15
Machine standing calf raise3 x 15–203 x 10–15
Push-up (on stability ball if available)3 x 9–113 x 12–14
Dumbbell one-arm shoulder press2 x 9–112 x 6–8
Triceps dip with dumbbell between feet2 x 9–112 x 6–8
*If possible, perform a dropset for the last set of every exercise

Alternatives for the cable/machine exercises