Hey im a longtime 5/3/1 guy and looking for womens feedback of this 3 day full body program I made for my girl. Shes been getting into training slowly and the past couple months I had her do a simple BW routine (squat, knee pushups, glute bridge and band pulls).
Past couple weeks (finally got her to realize she wont turn into she hulk with wights) shes been wanting to start hitting the gym and she seems motivated and ready. Shes tall 1.80cm and lean, her goal is grow her booty and be more fit/feel good (not hit deadlift prs like me).
She can commit 3 days a week so I chose full body (linear periodization, add weight when reps done on all sets, start slow)… Guess this will be good for 2-3 months till shes ready for barbell.
mobility Warm up: Bw squat sit, bird dog, hams strech, hip flexor
warm up complex: (bw squat X5, pushupX5, band pullsx5 ) X 2-3
day 1 - Upper emphasis
- goblet squat 5X10-12
2a) Db bench press 4X8-10
2b) Db row 4X8-10 same weight as bench?
3a)back raisses 4X10
3b)abs any she wants
Day2 - Lower emphasis
- Sumo Squat 5X10-12
2a) Db Shoulder press 4x10-12
2b) DB RDL 4X10-12
3a)Real lunges 4X 10 per leg BW to start
3b)abs wtvr she wants
Day 3 - Full balanced
- Goblet Squat 5X10-12
2a) Db lat raises 4X12
2b) band pull aparts or facepulls 4X10
3a) cable pull through or leg kickback machine 4x12
3b) abs wtvrrrr
Conditioning: probably 20 mins eliptical or whatever after training and maybe one more extra day 30 mins.
Goblet/ sumo squats i think will teach her best form before barbell, either than that any feeback comments? too much? rep ranges good?
Thanks a lot!