Female program

[DuckTheViking]

My wife is looking to change up her program and I'd appreciate any pointers or advice.

30 yr, 169cm, 60kg
Been training seriously for the past 2 years, the diet and training have slowly improved and has gotten pretty good by now.

She currently is on a 4 days a week program Fortitude style / JP style for the past 3 months, but prefers her previous 5-day a week upper/lower/push/pull/legs style of training. I also thinks she got better progress out of slightly higher volume - perhaps it is difficult to give the extreme intensity required to get the most out of the Fortitude style.

The goal is bikini / figure (though she has no plans to compete, just want to look her best). The new program will be with Var 10mg, T3 50mcg, Clen 60mcg (tapering up).

Proposed program

Legs 1
Squats 3 x 4-6 / 3 min
Barbell Hip Thrust 3 x 8-12 / 90sec
Plie Squats 2 x 12-15 / 90sec
Seated Calf Raises 4 x 15-20 / 60sec
Seated Leg Curl 3 x 10-12 / 90sec

Push
Flat Dumbbell Chest Press 3 x 8-12 / 90sec
Dips Unassisted 3 x AMRAP / 90sec
Dumbbell Shoulder Press 3 x 8-12 / 90sec
Shoulder Press Machine 3 x 8-12 / 90sec
Triceps V-Bar Cable Pushdown 4 x 10-12 / 60sec

Pull + Glute + Abs
Deadlifts 3 x 8-12 / 2 min
Barbell Hip Thrust 3 x 8-12 / 90sec
One Arm Dumbbell Row 3 x 8-12 / 90sec
Lat Pulldown Reverse Grip 2 x 8-12 / 90sec
EZ Bar Bicep Curls 4 x 10-12 / 60sec
Machine Crunches 2 x 10-15 / 60sec
Hanging Leg Raises 2 x AMRAP / 60sec

Rest

Legs 2
Squats 3 x 8-12 / 2 min
Barbell Hip Thrust 3 x 8-12 / 90sec
Leg Press 3 x 8-12 / 90sec
Seated Calf Raises 4 x 15-20 / 60sec
Romanian Deadlift Dumbbell 3 x 8-12 / 90sec
Adduction 2 x 10-12 / 90sec
Abduction 2 x 10-12 / 90sec

Upper Body
Incline Dumbbell Chest Press 3 x 8-12 / 90sec
Seated Cable Rows 3 x 8-12 / 90sec
Lat Pulldown 2 x 8-12 / 90sec
Dumbbell Shoulder Press 3 x 8-12 / 90sec
Seated Dumbbell Curls 4 x 8-12 / 60sec
Triceps Bar Cable Pushdown 4 x 8-12 / 60sec
Planks 3 x AMRAP / 60sec

Rest

There are some repetitions of exercises here, but those are the exercises that she really enjoys doing (squat, hip thrust). Cardio will be adjusted, but approximately 20 min after most sessions. Because of school, kids and work, there is no chance to do fasted cardio.

Any advice, anyone ??

[Windex]

If she responds well to volume I would say increase the weight volume and trim down cardio. She may get a lot more mileage simply by replacing the 20 minutes of cardio with 5-10 mins of low intensity cardio before weights to stimulate the blood flow and loosen up with an extra 10-15 minutes of weights

Reducing rest time between sets is the easiest way to increase intensity.

[DuckTheViking]

Thanks for good pointers, Windex. She certainly thinks lifting is much more fun than cardio, so 15-20 minutes extra iron and only a bit of cardio will be a very welcome suggestion.

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