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:
Goals should be aimed at acquiring the form on the “big” lifts, and strength improvements, not gains in muscle or losses in fat.
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.
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.