Intermediate for women (TM)
Hi everbody,
sorry if a question like this has already been answered but I searched and only found an old threat from 2011 with an similar question, but it didn't quite answered my question.
Since a few month I take my girlfriend with me to the gym. The went through the normal LP (3 sets / 5 reps) for the first weeks and then switched to 5 sets / 3 reps.
Right now we already got her on an "back-up"-day for the squat, but it feels like it will come to an end soon.
So my question is if somebody got experience with intermediate-programming for women. Preferably some kind of modified TM.
I already got an idea what she will probably try at first but maybe somebody who already was in that situation got some good info for her.
I plan as follows:
Day #1:
Squat: 8x3 @ 90% (almost the same volume as 5x5 for men, but 8 sets is probably to much)
Bench: 5x3 @ 90%
Chin-ups: 4-5 sets to failure @ BW
Day #2:
Squat: 3x3 @ 80%
Press: 5x3
Deadlift: 2x3
Day #3:
Squat: 2x3
Press: 6x1
Bench: 2x3
Deadlift: 3x3 @ 90%
Not quite sure if this makes any sense cause I'm really not experienced with programming for women.