+40 Strength & Mass for female lifter.

[Bryan Bulmann]

Hi Andy,

My wife is currently running the Starr method on SQ’s with Heavy set + 2 back-off sets on presses and DL’s (2x/wk).

Day #1: SQ/bench/DL Day #2: Lt-SQ/press/Lat pull downs

As the weight has progressed, I suggested moving DL’s to day #2 to kind of even out the ‘heavy’….so far so good. Recently, she has expressed an interest in moving to the +40 Strength & Mass program. She likes the only one ‘heavy’ lift per session, and that you can add some assistance. My question then; would you make any changes to the basic template for a female lifter?

She is 58yrs old; 170lbs; 5’7 and is currently here:

SQ = 175 1RM Bench = 115 3RM Press = 78 3RM DL = 230 3RM

At first I thought ‘change 3x5 to 5x3’, but then realized the next cycle would be “3’s”. So maybe just keep it ‘as is’ and just make the jumps between 5’s, 3’s, and singles smaller than for a dude?
As always, thank you for your time and consideration!

[Andy Baker (KSC)]

No gender specific changes. 5s, 3s, and 1s on a regular basis work well for females