With some input from me and her own experience of on-and-off lifting from the past few years, my girlfriend has come up with this:
Day 1: Hams & Glutes
RDL: 4 x 6-8, increasing weight once 8 reps are reached on all sets and form stays good
Hip Thrust: 4 x 10 w/ 3 squeeze at the top of each rep to ensure max glute involvement
Back Extensions: 2 x 20
Day 2: Back & Biceps
Barbell (Pendlay) Row: 4 x 6-8 (same progression as RDL ^^)
DB Curl: 3 x 12-15 (focus is less on weight increase, but just feeling the muscle)
Rear Delt Raise: 3 x 20 w/ short pause at the top of each rep (same as curls ^^)
Day 3: Quads
Front Squat: 8 x 4-6 (same progression method as RDL ^^)
Walking Lunges: 2 x 20/leg (add 5 reps or so each week)
Day 4: Chest, Shoulders & Triceps
Press: 3 x 6-8 (same progression as RDL ^^)
Pushup: 3 x 10 (add 1-3 reps or so each week, as long as form stays strict)
Band Pushdowns: 4 x 20 w/ short tricep flex at the bottom of each rep
Day 5: Choose a weak point, and possibly do 8x8 or something similar of a movement with short rest periods. Won’t choose big barbell movements, nor super light DB movements - maybe BW stuff or machine stuff. Something moderate in terms of difficulty.
When desired, superset weighted planks or ab wheel rollouts with the last 2-4 sets of stuff on upper body days, and do some conditioning found in this article:
after lifting on lower body days.
She wanted to make her own thing rather than follow someone else’s program as she felt it would keep her more interested and passionate about it. Her goals aren’t extreme fat loss, muscle growth, or strength gains; she just wants to look good and be athletic. She will probably choose hams/glutes on her weak point day most of the time, as she does want to develop this area well.
Thoughts or suggestions?