Maximum curves and functional strength 1

Woman doing dumbbell row exercise


The 8-week Maximum Curves and Functional Strength 1 training program is designed to:

  • Train all of your major muscle groups
  • Build muscle/curves in the 9–11 rep range
  • Strengthen your core and primal movement patterns
  • Introduce you to the intensity technique of superset training

The program is a three-day training split, which means that you will divide your body into three and train each of the three sections in a separate workout. In Workout A, you will train your back, biceps, and core; in Workout B, you will train your chest, shoulders, triceps, and core; and in Workout C, you will train your legs and glutes.

Since you are training in the 9–11 rep range and therefore using heavier weights than you used in the Women’s beginner program, you will be resting a little longer between sets and exercises.

Please read the Overview before you start this program.


  • Individuals who have completed the Women’s beginner program
  • Anyone who has at least three months of consistent weight training experience


  • Complete the workouts (A, B, and C) in the order presented.
  • The recommend workout schedules are ABCX (i.e. three days on, one day off) or ABCXABX (i.e. three days on, one day off, two days on, one day off, and then continue from where you left off).
  • Complete all of the sets for one exercise before moving on to the sets of the following exercise.
  • 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.
  • Try to master the proper form of each exercise, including proper breathing technique.
  • Try to develop a mental connection with your muscles.
  • If you can’t perform one of the exercises for some reason, see the overview for alternative exercises.
  • If possible, perform the exercises marked with an asterisk (*) as a superset (i.e. after you perform a set of one exercise, perform a set of the other exercise without resting).
  • 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 1, you must take a deload week. Only then can you redo the same program or move on to the next program, which you can find in my ebook.

Note: Some of the exercises are not yet in my exercise database, so I have linked to YouTube videos.

Workout A (Back, biceps, core)
Exercise Sets x Reps
Barbell deadlift 3 x 9–11
Assisted pull-up 2 x 9–11
Seated cable row 3 x 9–11
EZ-bar curl* 2 x 9–11
Lying side hip raise* 3 x 20–25
Bicycle crunch 3 x 20–25
*To be performed as a superset
Workout B (Chest, shoulders, triceps, core)
Exercise Sets x Reps
Push-up (on knees if necessary) 3 x 9–11
Barbell overhead press 2 x 9–11
Barbell wide-grip upright row 2 x 9–11
Cable face pull 3 x 9–11
Bench dip with plate on lap* 2 x 9–11
Cable down-up twist* 2 x 9–11
Wheel rollout 3 x 10–15
*To be performed as a superset
Workout C (Legs, glutes)
Exercise Sets x Reps
Barbell sumo squat 3 x 9–11
Dumbbell forward-leaning lunge 2 x 9–11
Seated or lying leg curl 3 x 9–11
Barbell hip thrust 2 x 9–11
Cable hip abduction 2 x 15–20
Standing dumbbell one-leg calf raise* 3 x 15–20
Captain’s chair leg and hip raise with dumbbell between feet (or hanging variation)* 3 x 9–11
*To be performed as a superset

Medical disclaimer

Just to be safe, please consult your doctor before starting the Maximum Curves and Functional Strength 1 training program. 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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