Originally Posted by
Robert Santana
The answer to much of this is that it depends but I will give a general illustration of how I approach this to start out. I generally don't go past 6 sets (for triples). If you are starting a new program after having her grind out triples on the LP, I would make the heavy day 10% less than what she finished her LP on because chances are she needs to reset after those grueling sets in the late LP. Heavy light medium is the logical breakdown and you can spread this across 3 days or 4 days. I would not run a linear progression at higher reps because the volume will wreck most people if you are trying to add several times per week. High rep work follows an intermediate split. That said, I only prescribe it to people with very reliable technique so I can't comment on whether it's appropriate for her or not. The sets, reps, and percentages are different for everyone. In general, women can train closer to max for multiple reps than men but that is not always true, which is why I say these things are different for everyone.