Girlfriend Starting to Lift

My girlfriend is going to start lifting next week.
She will workout twice a week.
I don’t know exactly how to structure her workouts.
She aims to develope what would be considered an aesthetic and sexy physique by most: bigger butt but not huge legs, toned upper body.
Now, I don’t know much about lifting for females but anyway here’s my idea, feel free to tell me it sucks if it does :slight_smile: and please propose something else :slight_smile:

3-4x6-10 reverse hack squat
3-4x6-10 Rdls
2-3x10-15 hip thrusts
3-4x6-10 bench press
3-4x6-10 rows
2-3x10-15 side raise

3-4x6-10 reverse hack squats
3-4x6-10 rdls
2-3x10-15 leg press
3-4x6-10 ohp
3-4x6-10 pullups (assisted)
2-3x10-15 reverse peck deck

Side note 1: The reason I didn’t put back squats and DLs is because I often see coaches teach these two lifts with horrible form and thus turn big rewarding exercises in high risk of injury exercises.

I can’t train with her either, thus I prefer lower-skill/lower risk exercises like Rdls and reverse hacks.

Thank you :slight_smile:

Side note 2: I’m not totally sure that a triple progression would be adequate, but I think that a 110 lbs female would do better with a slower progression than linear progression of most beginner routines like stronglifts or starting strenght.

You honestly have no business trying to “coach” anybody. Judging by your previous threads you are not qualified. Either find her a prewritten program or get her a real coach.


This is exactly the situation you don’t want to find yourself in. It is high chance of blowing up in your face and low chance of bearing any fruit for you.

For less than $50 you can get a program.written by a professional a bit more gets her a personalised one. So the solution is cheap and low effort.

If it’s successful, you will still get most of the credit. If it fails you don’t get taken down with the ship. Do the smart thing.


You’re right, I’m not qualified, I have never coached anybody but my brother, and I had him train on a prewritten program.
Me myself got all of my gains on prewritten programs.

That’s why I’m on a forum: I’m always striving to read and learn.

Anyway any suggestions?

Any suggestions?

That’s 5-6xweek
She will train 2x.

And having a % based program means that you should test maxes for a complete beginner.

I mean: you’re right for sure about coaching, but have you read my thread at least?

Probably best if you hire a coach. Haven’t seen many success stories lifting twice week with pink DBs.


You also want to watch out for being too involved in her lifting/physique goals, which are personal for her. We have so quite a few posters here start with “my girlfriend/wife wants to lift and look like X, Y, an Z.” As questions come, it’s clear that they want their GF/wife to look like X, Y and Z and are coming up with elaborate and ill-conceived plans to accomplish it.


I don’t think your plan looks that terrible.

Personally I would take reverse hacks and RDLs out of the “B” day and add some kind of lunge. So “A” is for glute/hams and “B” is for quads/hips. If you just absolutely Must have 6 lifts per day, try something easy like step ups or goblet squats.

Google ‘lifting twice a week nia’ and you get a programme by Nia shanks. Don’t know who she is but it seems sensible and has double progression in it. Simples

I use this to guide programming for all of my clients

Didn’t read your program.

Don’t try and be a coach for your girlfriend, nothing good can come from it.


I will have my girlfriend move to my place in a month as planned. I am going to propose her next week but shhhh.

She is a skinny one with a developed lower body but very skinny upper body. She shows interest to go to the gym twice per week with me. She has no experience whatsoever, but definitely has good genetics. Her brother is just 16 and already qualified for Euros in wrestling. The boy is almost 100 kg and has not lost in 2 years. A little beast that deadlifts 190 kg.

Anyway my plan is to put her on a very light program to get her hooked first.

I will starts with machines
Leg press
Ohp machine
Lat pull downs

Hamstring curls
Machine rows
Incline press

I will add some body weight lunges - walking and lateral and will try to find out what is fun for her - threadmil, bycicle, jump rope, there is a small basketball field. I know she likes playing table tenis so this may be it.

Progress will be to squats, rdls and ohp with dumbbells or kettlebells. And hopefully she will learn to use the barbells in 6 months