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1 Day Full Body Program for Girlfriend

Hi ,

My girlfriend would like to start a weightlifting program ( 1 day per week to start) she asked me to make her a program.
I did a lot of program for some friend(male) but i never did program design specifically for a women.

-Whats exercise should she privilege? avoid?

-Squat parallel or below? rep range sets?

-pushups or dumbbells bench press? rep range sets?

Any suggestions or advices?

Thanks in advance !

:slight_smile:

Why one day a week? You can’t do a good program one day a week, so neither can she.
There are no lifts she should avoid, unless she has injuries or physical limitations.
I don’t want to get into the squat thing, there are more than one way to squat, but personally I never stop at parallel.
Here is a link to check out:


Reps/sets etc. depend on what she is training for i.e. strength , fat loss, athletic training…
Bottom line: girls and boys play the same at the gym. There is no need for any specialized “girl” program.

Thanks dianab,

Thats what i thought…

Hi:

My regimen has changed my body a lot. After years of every cardio- strength program you could think of, this program, in just a few months, has given me a more muscular build.

Sample

2 warm up sets x 5
3 working sets x 5 for everything

Mon
back squat
military press BB
Deadlift

Wed
goblet squat
bench press BB
bent over row BB

Fri
same as Mon

My squat should be below parallel, but it isnt. I have ROM issues in one ankle, but my form is good.

Can’t she lift 3x weekly? Even for 45 min?

Good luck to your G/F, Take care.

Michele

Dan John’s One Dumbbell Workout might be a good place to start:

http://www.T-Nation.com/readTopic.do?id=459205

It’s pretty simple, but it gets the job done. If I’m ever stuck at home due to a blizzard/my gym is closed for the holidays/etc. this is what I use :slight_smile: