Warning: increase in butt selfies may be experienced during the course of this routine.
My tribe of 40+ ladies and I tested this routine. We were all blown away at how the exercises that seemed like they weren’t doing too much left us hurting!
Enjoy and PLEASE take before and after pictures!
Here’s How It Works
Each phase has four (4) weeks and each week we learn and we lift and we repeat, getting stronger and sexier each time:
Week 1 : Find your 4-6 rep Max for all main exercises
Week 2: Lift at 70% 1 rep Max on all main lifts
Week 3: Lift at 80% 1 Rep Max on all main lifts
Week 4: Lift at 90% 1 Rep Max on all main lifts
Find your 4-6 Rep Max
1. Load the bar/machine for what you think would be heavy
2. Attempt 6-8 reps
3. Add weight and try for 4-5 reps
4. Repeat until you can’t push more than 4-6 reps (“can’t”, not “don’t want to”)
5. Write down that number as your 4-6 rep max
Find your 1 rep Max
1. Google any 1 rep max calculator OR download a free 1 rep max app on your phone
2. Type in the weight lifted for 4-6 reps and it tells you your estimated 1 rep max
3. Write that down so you know what your 70,80 and 90% max will be for week 2-4