Program: WOMEN’S ADVANCED
- Phase - 1
- Weeks 1-4
- DAY 1, DAY 2, REST, DAY 3, DAY 4, REST, REST
This program, as you guessed it, is now for the females who have a foundational base of technique, strength and endurance and are looking to increase the intensity, volume and overall challenge of their training.
If you’ve been in the gym for less than two years, I’d recommend running through the Resilience, then going through the Powerbuilding program. This is to ensure that you have already established an adequate strength and technique base before running a high frequency program. High frequency is most likely a set-up you have never tried before and as such, will be useful for breaking through plateaus in size and/or strength – an issue most intermediate and advanced trainees deal with regularly.
Not only will the increase in frequency provide a novel training stimulus, but a unique distribution of weekly volume and the highest possible potential for “practicing lifting”.
Instructions:
- By completing this program, you understand the risks of exercise and agree you are fit to participate.
- Ensuring adequate recovery is crucial to get the most out of this program and your time in the gym
- Focus on the big 4: sleep, nutrition (calories and protein), hydration and stress management
- Complete an optional 5-minute bike warm up (recommended) and if you have existing mobility/priming needs, utilise movements from the exercise library to mobilise and prime your joint*
- *There will be actual programs for each joint in the near future
- *Note over time you should not need these to train and are aimed as short-term assistance only
- Supersets = same number, next letter = go straight away (then rest after completing every exercise with that letter)
- Watch video on RPE to help you with choosing load.
- Exercise demonstration (if currently available) will open in pop-up by pressing video image
- Substitute as best and as similar as possible if you don’t have exact equipment
- You have the option to enter your weight and RPE for each exercise that will remain there indefinitely so you remember where to pick up next session
- Rest time recommendations are provided in the notes as a rough guide, however the primary focus should be waiting until you feel ready and are not puffing.
- Resting less than prescribed time will not increase hypertrophy (if anything it will decrease it by reducing the amount of load you can lift and decreasing the execution of the lift you're performing).
