Girlfriend Starting to Lift

[j4gga2]

@j4gga2

Here is my rough guide:

• Perform each movement pattern 1-3 times a week
• Train 2-4 times per week
• Machines are okay, particularly if you’re very uncoordinated and/or new to training
• Include low-intensity conditioning (walk, rowing machine, assault bike) 2-4 times a week
• Train predominantly in the 6-15 range, with a few sets below 6 and a few above fifteen
• Aim for 1-3 quality, hard, sets per exercise, per session.

The movement patterns are:

• Knee-dominant: squats, lunges, leg press, hack squat
• Hip-Dominant: deadlifts, block pulls, rack pulls, RDLs, stiff-legged deadlifts, good mornings
• Vertical push: incline press, shoulder press, landmine press, arnold press
• Vertical pull: pull-ups, pulldowns
• Horizontal push: bench press, floor press, decline press, chest press
• Horizontal pull: any kind of row

I use this to guide programming for all of my clients