13 weeks / 4 days per week
Entry level / Beginner / Intermediate / Advanced
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This is our RESISTANCE BAND program designed for WOMEN to burn fat, build muscle, & reshape their physique in 3 months. Your WEEKLY SPLIT is: 4 days of mandatory training --- 2 optional cardio days where you may choose cardio exercises of your liking --- and 1 mandatory rest day. The goal for each set is to CHOOSE THE RIGHT WEIGHT/RESISTANCE that allows you to hit the prescribed number of repetitions/time when LIFTING TO "FAILURE" in each set. "Lifting to failure" means that you are only able to complete between 1-3 more repetitions, and that is only by completely exerting yourself or without a spotter. You'll want to achieve muscle hypertrophy (key for muscle growth without injury by pushing yourself to mechanical failure at the "minimum effective dose" (MED) - in other words, achieving optimal muscle growth without your body needing to completely exert itself every workout. You will have to EXPERIMENT WITH WEIGHT/RESISTANCE a little bit at first to determine your strength for each lift, but the goal is to aim for the prescribed number of repetitions in the program. If you come up short, that is ok - just decrease the weight/resistance slightly. If you go over, that is also ok. Just increase the weight/resistance slightly. SUGGESTED WEIGHT for each set is listed in percentages (%). These percentages are based on your WORKING WEIGHT - which is usually about 80% of your 1 rep maximum (1RM). So if your maximum strength allows you to lift 100 lbs for 1 repetition, then your "working weight" would be 80 lbs. This (in theory) should allow you to lift the weight for the desired number of repetitions as suggested in the program. When doing WARMUP SETS, base your percentages off of your working weight. For example, if your working weight is 80 lbs and the warmup set calls for you to do 10 repetitions at 50% weight, then you will do 10 repetitions at 40 lbs because 40 lbs is 50% of your working weight. SUGGESTED REST TIMES are about 1 minute in between warmup sets, 2 minutes in between working sets for isolation lifts and 2.5 minutes for working sets of compound lifts. PAY ATTENTION TO the suggested number of reps, time and/or weight % in each set. Each are designed this way for a reason. As your strength increases or decreases, adjust the weight number accordingly. REMEMBER, the goal is to achieve hypertrophy by safely pushing yourself to mechanical failure in each set. You achieve this through a combination of proper weight, rest time and repetitions.