T Nation

Basic Strength and Fitness Program

Hi, I’m starting a basic strength program. I’m 35 y.o. Female. 168 cm and 88 kg

The program consists of 4 lifts :

  1. Squat
  2. Floor Press
  3. Deadlift
  4. Push Press
  5. Ab work

3 sets :

Warm up set 1 (25% max) for 5 reps
Warm up set 2 (50% max) for 5 reps
Work set 1 for 5 reps

next workout the work set is for 6 reps and the next for 7 reps and than 8 reps. After that the weight goes up for 2,5 kg and the working set is for 5 reps.

Explained in this video : https://www.youtube.com/watch?v=pm-mYQ7a3xM

What are you over all goals? What is your current strength level?

Why floor press as opposed to flat bench?

Thanks for your interest. My goals are to get leaner and stronger. I will post some numbers later to show off my strength. Ha ha.

I do floor press because I don’t own a bench or squat cage so I have to clean the weight up in order to squat. Which is fun. Ha ha. Not really ideal I know.

Are you just relying on the deadlift for back work?

[quote]doogie wrote:
Are you just relying on the deadlift for back work?[/quote]

Yes, pretty much. Why?

  1. besides this lifting program what else are you doing?
  2. How much time do you have through the week to work on your goals?

[quote]bulldog9899 wrote:

  1. besides this lifting program what else are you doing?
  2. How much time do you have through the week to work on your goals?[/quote]

Beside this I play paddle ( a sport similar to squash or tennis ) about twice a week 1,5 - 2,5 hours per session. And also I run and bike 2 a week approx.

I can work on my goals from Monday till Friday 24/7 :wink: as I am on holidays at the moment.

I hope this helps.