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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 9

LADIES THAT LIFT PHASE 9

The four/five percent set/rep scheme for the improvement of maximal strength.
It increases your rate of progress so that you reach new standards, regardless of your current condition.
The four/five percent set/rep solution involves a set pattern of progression. It requires increasing the amount of resistance by 4-5 percent each workout, while simultaneously performing one fewer rep each workout.
After you complete your fourth workout, you will have increased your strength in each lift by approximately 10 percent!

Intensity Zone
The number of reps should fall between 4 and 7, such as 5-7 and 4-6. The selection is somewhat arbitrary; just be certain to write down the rep bracket you selected and stick with it for the duration of the program.

 

Giant sets are a high-intensity training technique in which you do four or more exercises consecutively without taking any rest between exercises. It’s a similar concept as the basic superset, only with at least two more exercises added on. For example B1, B2, B3 & B4.

Hypertrophy I
Type I muscle fibers are more efficient over long periods of time. They are mainly used for postural maintenance (such as 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 30º Incline Std BB Mid Grip 1 ¼ Bottom


Week Sets Reps Tempo Rest
1 5 5-7 4010 90
2 5 5-7 4010 90
3 5 4-6 4010 90
4 5 4-6 4010 90

A 2 - Leg Curl Prone Feet Neutral Plantarflexed 1 ¼ Bottom


Week Sets Reps Tempo Rest
1 5 5-7 4010 90
2 5 5-7 4010 90
3 5 4-6 4010 90
4 5 4-6 4010 90

B1 - Bench Press 15º Incline DB Pronating Grip

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

B2 - Glute-Ham Raise DB Feet Neutral

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

B3 - Flyes Prone DB Pronated Grip

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

B4 - Good Morning Seated BB

Week Sets Reps Tempo Rest
1 4 12-15 3110 60
2 4 12-15 3110 60
3 4 10-12 3110 60
4 4 10-12 3110 60

C1 - GHD Straight Leg Sit Up

Week Sets Reps Tempo Rest
1 3 10-12 1110 10
2 3 10-12 1110 10
3 3 12-15 1110 10
4 3 12-15 1110 10

C2 - Trunk Flexion Pulley Side Standing D-Handle

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

DAY 2 BACK, TRICEPS, SHOULDRS & CALVES

A1 - Pull-ups Std Bar Mid Pronated Grip 1 ¼ Bottom

Week Sets Reps Tempo Rest
1 5 5-7 4010 90
2 5 5-7 4010 90
3 5 4-6 4010 90
4 5 4-6 4010 90

A2 - Bench Press Supine Std Bar Close Grip 1 ¼ Bottom

Week Sets Reps Tempo Rest
1 5 5-7 4010 90
2 5 5-7 4010 90
3 5 4-6 4010 90
4 5 4-6 4010 90

B1 - Pulldown Lean Away Std Angled Bar Wide Pronated Grip

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

B2 - Pulldown Lean Away Std Angled Bar Wide Pronated Grip

Week Sets Reps Tempo Rest
1 4 10-12 3110 60
2 4 10-12 3110 60
3 4 10-12 3110 60
4 4 10-12 3110 60

B3 - 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

B4 - Overhead Press Standing DB Unilateral Pronating Grip

Week Sets Reps Tempo Rest
1 4 10-12 3011 60
2 4 10-12 3011 60
3 4 8-10 3011 60
4 4 8-10 3011 60

C1 - Standing Calf Raises Wide Neutral Stance

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

C2 - Seated Calf Raises Feet Inward

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 - Squats Back BB Heels Flat Normal 1¼ Bottom

Week Sets Reps Tempo Rest
1 5 5-7 4010 90
2 5 5-7 4010 90
3 5 4-6 4010 90
4 5 4-6 4010 90

A2 - Biceps Curls Scott 45º Seated Thick EZ Bar Mid Supinated Grip

Myometric

Week Sets Reps Tempo Rest
1 5 5-7 4010 90
2 5 5-7 4010 90
3 5 4-6 4010 90
4 5 4-6 4010 90

B1 - Lunge Forward DB Alternated

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

B2 - Biceps Curl 75º Supine Incline DB Supinated 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

B3 - Quad Squats BB Normal

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

B4 - Biceps Curl DB Seated Unsupported Zottman

Week Sets Reps Tempo Rest
1 4 12-15 3011 60
2 4 12-15 3011 60
3 4 10-12 3011 60
4 4 10-12 3011 60

C1 - External Rotation Mid Pulley Std Handle Neutral Grip

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

C2 - Powell Raise 15º

Week Sets Reps Tempo Rest
1 3 10-12 3110 60
2 3 10-12 3110 60
3 3 10-12 3110 60
4 3 10-12 3110 60