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Our training programs are based on scientific principles and techniques used by the top coaches in the world. We specifically target our clients mindset, goals and needs to customise their training program for improving muscular strength, motor performance, lean muscle mass and body fat percent.

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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 2 BACK, TRICEPS, SHOULDRS & CALVES
DAY 3 QUADS, BICEPS, TRAP 3 & EXTERNAL ROTATOR
DAY 4 OFF
REPEAT

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 Bent Over Bench Supported High Angle 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