Maximum Curves and Functional Fitness 5


Description

The 12-week Maximum Curves and Functional Fitness 5 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
  • Increase training intensity and volume (the number of exercises and sets that you perform) while reducing the amount of time that you spend in the gym

The program consists of four workouts (A, B, C, and D). Workouts A and C will train your upper body and core; workouts B and D will train your lower body and core.

The exercises in all of the workouts have been arranged into supersets, which makes the workouts both shorter and more intense than the workouts of preceding programs.

In weeks 1, 3, 5, 7, 9, and 11, you will train in the 9–11 rep range; in weeks 2, 4, 6, 8, 10, and 12, 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 in the order presented
  • The recommend workout schedule is ABXCDXX (where ‘X’ is a rest day). Try not to train four days on and three days off (i.e. ABCDXXX)
  • The exercises are arranged into pairs as supersets. After you complete one set of the first exercise, perform a set of the second exercise without resting
  • Rest for 1 to 2 minutes before repeating the superset and before moving on to the next superset
  • 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
  • Don’t forget to warm up before, and stretch after, each workout
  • Once you have completed Maximum Curves and Functional Fitness 5, you must take a deload week. Only then can you repeat the program or one of the other programs
Workout A (Upper body and core)
ExerciseSets x Reps
Weeks 1, 3, 5, 7, 9, 11Weeks 2, 4, 6, 8, 10, 12
Inverted row
Push-up (on knees if necessary)
2 x 10–15
2 x 10–15
2 x 15–20
2 x 15–20
Medium-grip lat pull-down
Dumbbell one-arm shoulder press
2 x 9–11
2 x 9–11
2 x 6–8
2 x 6–8
Dumbbell lateral raise
Cable face pull
2 x 9–11
2 x 9–11
2 x 6–8
2 x 6–8
Dumbbell curl
Overhead barbell triceps extension
2 x 9–11
2 x 9–11
2 x 6–8
2 x 6–8
One-leg front plank
Lying side hip raise
2 x 60–90 s
2 x 20–25
2 x 90–120 s
2 x 25–30
s = seconds
Workout B (Lower body and core)
ExerciseSets x Reps
Weeks 1, 3, 5, 7, 9, 11Weeks 2, 4, 6, 8, 10, 12
Barbell sumo squat
Dumbbell Romanian deadlift (YT)
2 x 9–11
2 x 9–11
2 x 6–8
2 x 6–8
Dumbbell forward-leaning lunge
Bicycle crunch
2 x 9–11
2 x 20–25
2 x 6–8
2 x 25–30
Barbell hip thrust
Weighted captain’s chair leg and hip raise
2 x 9–11
2 x 9–11
2 x 6–8
2 x 6–8
Machine standing calf raise
Wheel rollout
2 x 15–20
2 x 10–15
2 x 10–15
2 x 15–20
Hyperextension holding plate against chest
Lying alternating straight leg raise
2 x 9–11
2 x 25–30
2 x 6–8
2 x 30–35
Workout C (Upper body and core)
ExerciseSets x Reps
Weeks 1, 3, 5, 7, 9, 11Weeks 2, 4, 6, 8, 10, 12
Seated cable row
Diamond push-up (on knees if necessary)
2 x 9–11
2 x 10–15
2 x 6–8
2 x 15–20
Standing twisting cable row
One-arm standing twisting cable chest press (YT)
2 x 9–11
2 x 9–11
2 x 6–8
2 x 6–8
Reverse dumbbell fly
Cable wood chop
2 x 9–11
2 x 9–11
2 x 6–8
2 x 6–8
Dumbbell hammer curl
Triceps rope push-down
2 x 9–11
2 x 9–11
2 x 6–8
2 x 6–8
Seated leg raise holding dumbbell between feet
Dumbbell side bend
2 x 9–11
2 x 20–25
2 x 6–8
2 x 15–20
Workout D (Lower body and core)
ExerciseSets x Reps
Weeks 1, 3, 5, 7, 9, 11Weeks 2, 4, 6, 8, 10, 12
Barbell deadlift
Decline twisting sit-up
2 x 9–11
2 x 20–25
2 x 6–8
2 x 25–30
Dumbbell Bulgarian split squat
Single straight-leg dumbbell deadlift (YT)
2 x 9–11
2 x 9–11
2 x 6–8
2 x 6–8
Smith machine kneeling rear kick
Seated or lying leg curl
2 x 9–11
2 x 9–11
2 x 6–8
2 x 6–8
Machine seated calf raise
Hanging straight leg and hip raise
2 x 15–20
2 x 10–15
2 x 10–15
2 x 15–20
Cable hip abduction
Cable hip adduction
2 x 9–11
2 x 9–11
2 x 6–8
2 x 6–8

Alternatives for the cable/machine exercises