GET YOUR GIRLFRIEND TO THE GYM

Getting started with gym journey, classic 3x5 compound lifts mixed with hypertrophy work.

Linear progression on all the lifts, 

Feel free to use any weight schemes, 
the most enjoyable for my gf was:

for compound lifts, piramid (15kgx5, 17.5x5, 20x5, next session 17.5x5, 20x5, 22.5x5…) stick with 2.5kg jumps for lower body and 1.25kg for upper

Double progression for accessories.

Remember to listen to your gf opinion about exercise selection and schemes and adjust accordingly, don’t be a dick and make it easy for her. Focus more on building consistency with the gym and less going super hard with perfect technique, MAKE WORKOUT ENJOYABLE AND FUN FIRST.

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Week 1

Week 2

Week 3

Week 4

Squat (Barbell)

Hip Thrust (Barbell)

Lying Leg Curl

Overhead Press (Barbell)

Lat Pulldown

Face Pull

Sumo Deadlift (Barbell)

Romanian Deadlift (Barbell)

Leg Extension

Bench Press (Barbell)

Bent Over Row (Barbell)

Lateral Raise (Dumbbell)

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