What's your favorite women's lifting program?

dmt4641

I'm trying to find the next program I'm going to run. I've done a few (SL 5x5, All Pros, Strong Curves, PHUL). I don't like programs with forced weekly progressions at this point, I would rather progress when I feel ready because I always injure myself trying to force it. I loved Strong Curves and now add hip thrust/glute bridge to any program I run, but I didn't feel like it had enough upper body work. PHUL was probably my favorite routine with best results (with glute work added) but I ran it long enough to get bored, I will run it again after another program or two.

I'm 35, at a healthy weight looking to add a bit of muscle while at maintenance. Not ready mentally for a bulk yet, I tried it once and couldn't handle getting fluffy. I love the look of bikini competitors (who doesn't) so that is more what I am going for aesthetically.

Thanks for any help!

AigreDoux

You may check out "Strong" by lou schuler and alwyn cosgrove. It's the update of New Rules of Lifting for Women. It's 9 months' worth of workouts, full body 3x/week. I started it as a complete newbie, and now I'm almost finishing the 7th month, but would be good for someone with more experience like you as well.

There's also this thread which has a lot of options in it: http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1

ew_david

http://www.healthylivingheavylifting.com/the-every-mans-guide-to-dup/

I've kind of taken this and made it my own upper/lower split.

Gun4a

Thanks for the link @AigreDoux ! I'm looking for a program, too. Much appreciated.

dmt4641

AigreDoux wrote: »

You may check out "Strong" by lou schuler and alwyn cosgrove. It's the update of New Rules of Lifting for Women. It's 9 months' worth of workouts, full body 3x/week. I started it as a complete newbie, and now I'm almost finishing the 7th month, but would be good for someone with more experience like you as well.

There's also this thread which has a lot of options in it: http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1

Wow, great link thanks! I made it through about half of New Rules of Lifting for Women a few years ago but it got a little complicated. I will have to look into Strong, thanks.

dmt4641

Gun4a wrote: »

Thanks for the link @AigreDoux ! I'm looking for a program, too. Much appreciated.

I've never heard of DUP before, I will have to check it out. Thanks!

AigreDoux

@dmt4641 I've never done NROLFW, but reviews are that Strong is less complicated.

HamsterManV2

GZCL - slow and steady progression... Monthly IF YOU WANT, I like to have a PR week every 4th week. You can make it ever 6 or 8 weeks if you prefer slower progression.

It's just a method, not an actual program. So you can tweak it for whatever you want.

I fell in love with this after Starting Strength / ICF5x5 and then PHUL... No need to chase PRs with minimal volume and high risk of injuries at new weights. With this, I always feel like I can push myself more with minimal risk of injuries, I get both stronger and more aesthetic, and slow and sure progression.

I like to run it as a 4 sessions per week upper lower split (bench, squat, rest, OHP, deadlift, rest, rest). Occasionally add cardio on rest days.



Even at lighter weights, have the last set of T1s doing As Many Reps As Possible followed by good T2 lifts, and T3 until you can't lift any more, and you will never feel like you didn't lift enough.

psuLemon

dmt4641 wrote: »

AigreDoux wrote: »

You may check out "Strong" by lou schuler and alwyn cosgrove. It's the update of New Rules of Lifting for Women. It's 9 months' worth of workouts, full body 3x/week. I started it as a complete newbie, and now I'm almost finishing the 7th month, but would be good for someone with more experience like you as well.

There's also this thread which has a lot of options in it: http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1

Wow, great link thanks! I made it through about half of New Rules of Lifting for Women a few years ago but it got a little complicated. I will have to look into Strong, thanks.

PHAT tends to be well liked by those doing PHUL. Something to consider.


DUP is not really a program, but rather a style of training (recently learned this myself). But there is a link to DUP in the link posted above.

dmt4641

HamsterManV2 wrote: »

GZCL - slow and steady progression... Monthly IF YOU WANT, I like to have a PR week every 4th week. You can make it ever 6 or 8 weeks if you prefer slower progression.

It's just a method, not an actual program. So you can tweak it for whatever you want.

I fell in love with this after Starting Strength / ICF5x5 and then PHUL... No need to chase PRs with minimal volume and high risk of injuries at new weights. I always feel like I can push myself with minimal risk of injuries, I get both stronger and more aesthetic, and slow and sure progression.

I like to run it as a 4 sessions per week upper lower split (bench, squat, rest, OHP, deadlift, rest, rest). Occasionally add cardio on rest days.

I had not heard of GZCL either. That sounds like what I want to do - have goals to progress in weight but monthly, not weekly. I'm not even close to my max lifting potential, but pushing it to my limit every workout just leads me to injuries and set backs. Slow and steady is what I'm looking for.

HamsterManV2

dmt4641 wrote: »

HamsterManV2 wrote: »

GZCL - slow and steady progression... Monthly IF YOU WANT, I like to have a PR week every 4th week. You can make it ever 6 or 8 weeks if you prefer slower progression.

It's just a method, not an actual program. So you can tweak it for whatever you want.

I fell in love with this after Starting Strength / ICF5x5 and then PHUL... No need to chase PRs with minimal volume and high risk of injuries at new weights. I always feel like I can push myself with minimal risk of injuries, I get both stronger and more aesthetic, and slow and sure progression.

I like to run it as a 4 sessions per week upper lower split (bench, squat, rest, OHP, deadlift, rest, rest). Occasionally add cardio on rest days.

I had not heard of GZCL either. That sounds like what I want to do - have goals to progress in weight but monthly, not weekly. I'm not even close to my max lifting potential, but pushing it to my limit every workout just leads me to injuries and set backs. Slow and steady is what I'm looking for.

I've edited my post above to include a diagram. Have a look.

Another program for constant monthly progression is 5/3/1, Boring But Big variant. This and the GZCL both follow roughly the same rules so you can't really go wrong with them. I prefer GZCL for customization and choosing your own accessories.

Edit:
I am on a caloric deficit and still making gains (albeit quite slowly). As soon as I get to my goal weight, I'm excited to do this on a long term slow-bulk.

dmt4641

psulemon wrote: »

PHAT tends to be well liked by those doing PHUL. Something to consider.


DUP is not really a program, but rather a style of training (recently learned this myself). But there is a link to DUP in the link posted above.

PHAT looks awesome, thanks!

HamsterManV2

dmt4641 wrote: »

psulemon wrote: »

PHAT tends to be well liked by those doing PHUL. Something to consider.


DUP is not really a program, but rather a style of training (recently learned this myself). But there is a link to DUP in the link posted above.

PHAT looks awesome, thanks!

PHAT is a great program, but usually recommended to do on a bulk / caloric surplus. It is VERY intensive, and if you cannot commit to a bulk, you might have to choose a less aggressive program like PHUL.

dmt4641

I know I need to bulk to reach my goals, but it is so hard mentally as a women to purposefully put on weight. I may have to wait until the Fall/Winter for that one, I want to still wear a bikini for the rest of the summer (which in Texas can last through September).

TR0berts

dmt4641 wrote: »

HamsterManV2 wrote: »

GZCL - slow and steady progression... Monthly IF YOU WANT, I like to have a PR week every 4th week. You can make it ever 6 or 8 weeks if you prefer slower progression.

It's just a method, not an actual program. So you can tweak it for whatever you want.

I fell in love with this after Starting Strength / ICF5x5 and then PHUL... No need to chase PRs with minimal volume and high risk of injuries at new weights. I always feel like I can push myself with minimal risk of injuries, I get both stronger and more aesthetic, and slow and sure progression.

I like to run it as a 4 sessions per week upper lower split (bench, squat, rest, OHP, deadlift, rest, rest). Occasionally add cardio on rest days.

I had not heard of GZCL either. That sounds like what I want to do - have goals to progress in weight but monthly, not weekly. I'm not even close to my max lifting potential, but pushing it to my limit every workout just leads me to injuries and set backs. Slow and steady is what I'm looking for.

If you download the GZCL Free Compendium (Excel spreadsheet), there's a preset program called, "The Rippler." It's a 12-week version, where you test your maxes at the end of the 12th week. If you don't want to actually test a 1RM, you could always pick a weight (preferably one heavy enough that you can't do more than 5-6 times, IMO), see how many times you can do it, and plug it into a calculator/estimator, such as http://www.naturalphysiques.com/18/one-rep-max-calculator. If doing that, I'd go with the more conservative number that calculator gives.