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  1. #1
    Registered User InfernoUk's Avatar
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    Need advice advising girlfriend on new routine / routine changes

    Hey,

    My girlfriend started going to the gym with me around 3 years ago, at the time she just followed my routine, so shes been doing the ICF 5x5 as written below:

    A Routine:
    Squat 5x5
    DL 5x1
    OHP 5x5
    Row 5x5
    CGBP 3x8
    Biceps 3x8
    Abs 3x10

    B Routine:
    Squat 5x5
    Bench 5x5
    Row 5x5
    Triceps 3x8
    Bicep 3x8
    Back Extensions 2x10
    Abs 3x8

    Shes achieved the following compound lift values (im not sure how good these are vs her experience level?)
    Squat 70kg 5x5
    Bench 40kg 5x5
    OHP 20kg 5x5
    DL 90kg 5x1

    However she now fails on progressive overload to get any further on compounds, and is finding the length of the workouts quite grueling (3 days a week rotating routines, around 90mins)

    I also think for her goals around lower body, perhaps more lower body isolations might be more useful and less upper body compound work? She wants to move to more size and definition aesthetic type of work than a power lifty approach

    So Im wanting to know if you guys can advise on a routine better suited for a female or if this programming is still optimal and the change needs to come from diet? I recently switched to an Upper Lower 4 day routine myself and am finding spreading out the volume and only 1 compound per day to be more effective in increasing my weights so thats whats prompted this post

    Appreciate any input and insight
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  2. #2
    Registered User nitefeatherz's Avatar
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    nitefeatherz is offline
    In terms of how good her lifts are (depending on form) you can find the strength standards online. They have tables that estimate that sort of thing.

    Why are the workouts grueling now vs when she started? Is she losing motivation or has something else changed?
    "We gain strength, and courage, and confidence by each experience in which we really stop to look fear in the face... we must do that which we think we cannot." Eleanor Roosevelt
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  3. #3
    Registered User InfernoUk's Avatar
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    InfernoUk is offline
    Originally Posted by nitefeatherz View Post
    In terms of how good her lifts are (depending on form) you can find the strength standards online. They have tables that estimate that sort of thing.

    Why are the workouts grueling now vs when she started? Is she losing motivation or has something else changed?
    I think a large part is its stale to do the same thing and also the progressive overload is too harsh now theres no newbie gains, i experienced an improvement when i split to more less intense days so wondered what the general consensus is
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