Novice-ish Women’s Program

Program Description

Novice friendly progressive overload program with a focus on larger compound movements. This program hits each major muscle group at least once each week, with minimal overlap between days to prevent fatigue. Each workout takes about 1-1.5 hours, with a roughly equal focus on strength and size. STRUCTURE: The exercises stay the same each week, only the weights change. Day 1: Lower Body Push — Quads, Calves, Glutes. Day 2: Upper Body Front/Push — Chest, Shoulders, Front/Side Delts, Biceps. Day 3: Full Body Pull. Hits everything on your backside — Rear Delts, Lats, Glutes, Hamstrings. Rep ranges are generally: - 6-8 for heavy compounds (i.e. Squat, Incline Bench, Deadlift) - 8-12 for large muscle group isolations (e.g. Leg Extension, Incline Curl, Rows) - 12-15 for accessory (e.g. Calf Raise, Lateral Raise, Face Pulls) RPEs given are a loose guideline only — try to take the last set of each exercise to failure if it is safe to do so. Recommended rest time is ~1-2 minutes between sets. For heavy compounds, take 2-3 minutes. PROGRESSION: - When you comfortably hit the top of the rep range on every set for a given exercise, add 5-10lbs the next time you attempt the exercise. - If you cannot make the minimum rep range on the set, drop 5-10lbs and start the set over again. Use the lower weight on your next attempt. - There is a deload week at the end of the program, after which you can repeat it pretty much infinitely. NOTES: - I generally don’t train abs, but if you have more time, optional Arms + Abs are given on each day. This will increase the workout time by about 10-15 mins. - This program is pretty relaxed, and there’s a lot of recovery time. Feel free to add in some of the smaller muscle group exercises more frequently, since they need minimal recovery time (e.g. Bicep curls, Pec fly). - This program IS NOT aesthetics oriented, and it won’t get you quick results — it’s relatively low volume/frequency overall. - This program IS realistic, attainable, and satisfying for women who wanna move some weight around. You’ll always leave with a good sweat!

Program Overview