Follicular Phase Workout Plan - Workout A

a black woman jogging

Workout for day 2-14 of your menstrual cycle

Workout type: strength training

As oestrogen 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. Still, confused about the right weight to choose? check out this in-depth article by Muscle Squad on how to pick the right weight  dumbbells for you


Dumbbell (DB) Row

Military (Overhead) Press

Bench Press

Barbell (BB) Step-up

Assisted Chins

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

20 second sprint, 10 second rest for 6 rounds.

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

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