Originally Posted by
Andy Baker (KSC)
Have her do my KSC Method for Power Building. Has two lower body days per week, one that is Squat/Quad dominant and one that is Posterior Chain dominant. Women actually love this program.
If you don't wanna pony up the $$$ you are basically doing this (you pick the assistance and exact volume):
Day 1: Squat 8/5/2 programming, Leg Press / Hack Squat / High-Bar Squat / Smith Front Squat 3-5 x 8-15, Leg Ext x 50+ (rest-pause style), Abs/Calves
Day 2: Deadlift 8/5/2 programming, Stiff Legs / Goodmornings / Box Squat / Weighted Back Extension 3-5 x 8, Leg Curl x 50+ or Lunges, Abs/Calves