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Anatomy Ladies That Lift – Metabolic Conditioning Phase 8

LADIES THAT LIFT PHASE 8

Wave loading

Wave loading is one of the most powerful strength-building schemes, the 6/5/4 wave loading approach represents one of the best compromises between strength and size gains. The 3/2/1 method will give you a lot of strength and some size gains, but 6/5/4 will give you good strength and size gains. The 6/5/4 scheme uses more volume, so you hit your limit in waves.

Hypertrophy I
Type I muscle fibers are more efficient over long periods of time. They are mainly used for postural maintenance (such has holding the head upright), or endurance exercises (like marathon running).
10-12 reps (70-75%)

Strength endurance
Endurance means encouraging and training your muscles to perform for an extended period of time. This means doing a lot of repetitions. People targeting muscular endurance will aim for a range from 12-20+ reps.
20 reps (60%)
12-15 reps (65-68%)

Day 1 – Chest, hamstrings & abs (day 1)
Day 2 – Off – Options: Boxing, HIIT or Tabata
Day 3 – Back, triceps, shoulders & calves (day 2)
Day 4 – Off – Options: Boxing, HIIT or Tabata
Day 5 – Quads, biceps, trap 3 & external rotators (day 3)
Day 6 – Off – Options: Boxing, HIIT, Tabata or active recovery day
Day 7 – Off

DAY 1 - CHEST, HAMSTRINGS & ABS

A1 - Bench Press BB Mid Grip

Week Sets Reps Tempo Rest
1 5 6,5,4,5,6 4020 10
2 5 6,5,4,5,6 4020 10
3 5 6,5,4,5,6 4020 10
4 5 6,5,4,5,6 4020 10

A 2 - Lying Leg Curl Unilateral Foot Neutral Poliquin

Week Sets Reps Tempo Rest
1 5 6,5,4,5,6 4020 10
2 5 6,5,4,5,6 4020 10
3 5 6,5,4,5,6 4020 10
4 5 6,5,4,5,6 4020 10

A3 - Flyes 45º Incline DB Pronated Grip

Week Sets Reps Tempo Rest
1 4 12-15 3110 10
2 4 12-15 3110 10
3 4 12-15 3110 10
4 4 12-15 3110 10

A4 - Romanian Deadlift BB Snatch Grip

Week Sets Reps Tempo Rest
1 4 12-15 3110 10
2 4 12-15 3110 10
3 4 12-15 3110 10
4 4 12-15 3110 10

B1 - Bench Press 15º Decline DB Pronating Grip

Week Sets Reps Tempo Rest
1 4 10-12 3110 10
2 4 10-12 3110 10
3 4 8-10 3110 10
4 4 8-10 3110 10

B2 - Back Extension Banded

Week Sets Reps Tempo Rest
1 4 10-12 3110 10
2 4 10-12 3110 10
3 4 8-10 3110 10
4 4 8-10 3110 10

B3 - GHD Straight Leg Sit Up

Week Sets Reps Tempo Rest
1 3 8-10 1110 10
2 3 8-10 1110 10
3 4 10-12 1110 10
4 4 10-12 1110 10

B4 - Crunches on Swiss Ball Weighted Twisting

Week Sets Reps Tempo Rest
1 3 15-20 1110 60
2 3 15-20 1110 60
3 3 12-15 1110 60
4 3 12-15 1110 60

DAY 2 BACK, TRICEPS, SHOULDRS & CALVES

A1 - Pull-Up Sternum Mid Pronated Grip

Week Sets Reps Tempo Rest
1 5 6,5,4,5,6 4020 10
2 5 6,5,4,5,6 4020 10
3 5 6,5,4,5,6 4020 10
4 5 6,5,4,5,6 4020 10

A2 - Bench Press Close Grip

Week Sets Reps Tempo Rest
1 5 6,5,4,5,6 4020 10
2 5 6,5,4,5,6 4020 10
3 5 6,5,4,5,6 4020 10
4 5 6,5,4,5,6 4020 10

A3 - Row Bent-over DB Supinating

Week Sets Reps Tempo Rest
1 4 12-15 3011 10
2 4 12-15 3011 10
3 4 12-15 3011 10
4 4 12-15 3011 10

A4 - Overhead Press Seated DB Pronating Grip

Week Sets Reps Tempo Rest
1 4 12-15 3110 60
2 4 12-15 3110 60
3 4 12-15 3110 60
4 4 12-15 3110 60

B1 - Bench Pull Row PB Prone Wide Pronated Grip

Week Sets Reps Tempo Rest
1 4 10-12 3011 10
2 4 10-12 3011 10
3 4 8-10 3011 10
4 4 8-10 3011 10

B2 - Overhead Press Standing DB Unilateral Pronating Grip

Week Sets Reps Tempo Rest
1 4 10-12 3011 10
2 4 10-12 3011 10
3 4 8-10 3011 10
4 4 8-10 3011 10

B3 - Calf Raise Standing Feet Mid Inward

Week Sets Reps Tempo Rest
1 4 12-15 2110 10
2 4 12-15 2110 10
3 4 12-15 2110 10
4 4 12-15 2110 10

B4 - Calf Raise Seated Feet Outward

Week Sets Reps Tempo Rest
1 4 15-20 2110 60
2 4 15-20 2110 60
3 4 15-20 2110 60
4 4 15-20 2110 60

DAY 3 QUADS, BICEPS, TRAP 3 & EXTERNAL ROTATOR

A1 - Quad Squats Front BB Narrow

Week Sets Reps Tempo Rest
1 5 6,5,4,5,6 4020 10
2 5 6,5,4,5,6 4020 10
3 5 6,5,4,5,6 4020 10
4 5 6,5,4,5,6 4020 10

A2 - Biceps Curl 30º Prone Incline DB Offset Supinating Grip

Week Sets Reps Tempo Rest
1 5 6,5,4,5,6 4020 10
2 5 6,5,4,5,6 4020 10
3 5 6,5,4,5,6 4020 10
4 5 6,5,4,5,6 4020 10

A3 - Step-Up Side DB High

Week Sets Reps Tempo Rest
1 4 12-15 X0X1 10
2 4 12-15 X0X1 10
3 4 12-15 X0X1 10
4 4 12-15 X0X1 10

A4 - Biceps Curl Standing DB Neutral Grip

Week Sets Reps Tempo Rest
1 4 10-12 3011 60
2 4 10-12 3011 60
3 4 10-12 3011 60
4 4 10-12 3011 60

B1 - Walking Lunge DB

Week Sets Reps Tempo Rest
1 4 10-12 3110 10
2 4 10-12 3110 10
3 4 8-10 3110 10
4 4 8-10 3110 10

B2 - Biceps Curl Standing DB Zottman

Week Sets Reps Tempo Rest
1 4 10-12 3011 10
2 4 10-12 3011 10
3 4 8-10 3011 10
4 4 8-10 3011 10

B3 - External Rotation Seated Supported Arm Abducted Frontal Thick DB

Week Sets Reps Tempo Rest
1 4 12-15 3110 10
2 4 12-15 3110 10
3 4 12-15 3110 10
4 4 12-15 3110 10

B4 - Trap 3 Raise Prone 45º Incline DB Neutral

Week Sets Reps Tempo Rest
1 4 12-15 3011 60
2 4 12-15 3011 60
3 4 12-15 3011 60
4 4 12-15 3011 60