Im trying to make a program for my gf and one of my friends, but wanted to run it by you guys first.
I want to design this plan taking into account the fact that they are both begginers and are not as motivated as most of us. Otherwise I would probably use something like starting strength or something similar.
So theres really just a few things I think are necessary in the plan:
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Goals should be aimed at acquiring the form on the “big” lifts, and strength improvements, not gains in muscle or losses in fat.
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The frequency, and duration of each workout should be what they are willing to do. (as little as 2-3 x /week, and 20-30 minute workouts.
So I was thinking of keeping things very simple in the beginning.
Workout A:
Zercher squats
Supported Rows
Bench
Workout B:
Deadlifts with a single dumbell on its side***
DB snatch progressions**
***I think this is a easy way to learn the form for deadlifts, especially when flexibility isn’t there. Set the dumbell on its side, stand over it, and do a deadlift.
**The DB snatch could probably be left out, but I want them to start learning the form, because this exercise can be a killer conditioning or fat loss tool later on.
I would probably have them stick with 5x5 for most exercises, and perform the deadlifts as 5 singles, and the snatches as sets of 3-5 from a hang.
Any major problems with this? I know its not optimal, but Im trying to make it simple, because I have the feeling that they arent gonna get motivated enough to stick with a plan.