Texan69
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My girl wants to start getting more serious with her weight training and adding strength but her goal is still ultimately loosing bf while gaining lean body mass, she is on a deficit so not optimal strength gains will occur, however she is “untrained” when it comes to this style of training so maybe some good results still. She has been training consistent for one year more of the typical hypertrophy 8-12 reps wanted to see what y’all thought of this.
The core lifts being squat, dead lift, barbell incline and being programmed closely off the wendlers 5/3/1
week 1 3x5 @65%,75%,80%
week 2 3x3 @ 75%,85%,90%
week 3 5/3/1. 75% 85% and 95%
last set will be trying to get more reps and reaching failure for the core lifts
squat day
squats as above
4x8 weighted lunges
4x8 leg press
4x12 leg curl
calfs
push day
barbell incline as above
10,8,6,6 DB military
3x15 side laterals
3x12 bench dips
3x8 skullcrushers
deadlift day
Deadlifts as above
4x8 dB row
4x assisted pull ups
4x barbell curls
4x lower back extensions
misc day
where she can do her hips raises and all that booty band stuff or hit any accessory moves she hasn’t hit on the others days
cardio day
45-60mins long slow cardio
she will be doing 15-20mins of HIIT cardio on 2 of the other weight days
The core lifts being squat, dead lift, barbell incline and being programmed closely off the wendlers 5/3/1
week 1 3x5 @65%,75%,80%
week 2 3x3 @ 75%,85%,90%
week 3 5/3/1. 75% 85% and 95%
last set will be trying to get more reps and reaching failure for the core lifts
squat day
squats as above
4x8 weighted lunges
4x8 leg press
4x12 leg curl
calfs
push day
barbell incline as above
10,8,6,6 DB military
3x15 side laterals
3x12 bench dips
3x8 skullcrushers
deadlift day
Deadlifts as above
4x8 dB row
4x assisted pull ups
4x barbell curls
4x lower back extensions
misc day
where she can do her hips raises and all that booty band stuff or hit any accessory moves she hasn’t hit on the others days
cardio day
45-60mins long slow cardio
she will be doing 15-20mins of HIIT cardio on 2 of the other weight days