Follicular Phase Workout Plan - Workout Plan C

Workout type: strength training

As estrogen rises, start increasing the intensity of your training and start lifting heavy.

Your follicular phase is characterized by an increase in strength and also by your ability to build muscle and recover faster.

How to pick your weights:

Pick up a weight and lift it 10 times. How hard are those 10 reps? You have chosen the right weight if you can barely reach the 10th rep. If you could easily do 3 more reps, the weight is too light.

Not sure how to perform the exercises specified in this workout? Don’t worry we’ve got you covered.

Below you will find related videos for each exercise. However, if you have any questions or need someone to check your technique and form, feel free to send us a video on Instagram (@elara.care) or ask the personnel at your gym help.

Front squats:

Incline Dumbbell Press

Supine row

Reverse dumbbell lunge

Single-arm dumbbell press

Narrow pulldown

Last but not least, don’t forget to do your sprints.

20 second sprint, 10 second rest for 6 – 8 rounds.

If you are doing these on the treadmill try to reach a speed of 13-15.