A 4-day weight split is recommended for optimum growth but all programme variations can be used
i.e., 2-day split, all over workout etc.
During the luteal phase (14-28 days after menstruation) of menstrual cycle:
· 3-4 exercises per body part
· 3-4 sets per exercise of 10 reps (to failure)
· Compound exercise i.e., squats, deadlifts, bench press, assisted chins
· Rest period 30-60 sec
· Tempo i.e., bench press 1 sec up 2 sec down
First two weeks after menstruation:
· 3-4 exercises per body part
· 3-4 sets per exercise of 12-15 reps (To failure)
· Compound and isolation exercises
· Rest period 30-60 sec
· Tempo i.e., bench press 1 sec up 2 sec down
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