Welcome to training level three for women. This training plan is more specified for women’s physique. The program focuses more on strengthening the lower part of the body than the two previous levels.
Below this level, it is time to start increasing the load on the exercises. Aim to increase the load on the exercises every training week, even if it is not more than half a kilo a week. Pay attention to maintaining good technique when increasing the load on the exercises. If you are not able to maintain a correct movement pattern or lose posture during the exercises, then you have probably gained too much weight. Find the balance where you lift heavy enough but still manage to keep the posture during the exercises.