Another 'Program for a Girl' Question

Bigger Stronger Leaner Beginners
1

The vocalist from one of my bands wants to start lifting weights with me only once a week, and do bodyweight exercises a few other days per week.

Here’s what I’m thinking:

weights day: deadlift, front squat, dumbbell military press, dumbbell bentover row. 3x10 to start with.

bodyweight days: leg training, pushups, pullups. Maybe inverted rows.

And hopefully after a few weeks of this she’ll decide that she wants to train with weights more often than just once a week. Does this look reasonable?

She’s young, lean and healthy. She deadlifted about 20 kg more than her bodyweight on the day I taught her to deadlift, and she’s got great front squat form.

2

Sounds great as long as she sticks to the workouts she doesn’t do with you.

3

Id personally wait till shes willing to put in 3 days a week. It will then be worth your effort and her time.

4

I don’t think that should be a problem.

I think she’ll either love it or hate it. Hopefully, she’ll love it, and increase her volume.

What are her goals for lifting? Depending on her goals, there may be a more effective set/rep scheme.

5

I think it’s a great plan. People need to be comfortable working with bodyweight. Try to give her a progressive bodyweight program so she can see progress and not just the same pushups and situps over and over…

6

Thanks, y’all. I’m hoping to get her addicted soon, things are headed that way so far.

She does plenty of pushups and situps already. I’m gradually introducing her to pistols, overhead squats with a broomstick, single-leg good mornings etc.

Her goals are - stay lean, retain a small waist, get stronger, and grow some width in the shoulders, lats, hips and thighs.