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 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 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 |