Is this program any good for beginner weightlifter?

ana_lalic
ana_lalic Posts: 26 Member
edited November 26 in Fitness and Exercise
It was made by kinesiology student(first year) so i just wanna check is it any good. My friend made it so please dont be mean but be critical.

Its full body , rotating between program A and B on mondays,wednesdays and fridays. On thursdays and thuesdays HIIT sprint training and saturdays pilates. Sundays are off. Its ment for a female ,130 lbs and 5 11" ,never done strenght training but is atleast intermediate and quite active prior to this. Goal is to bild some muscle and lose some belly fat.

Program A
Romanian deadlift 3x12
Squat 3x12
Side lunge 3x12
Leg curl(machine) 3x10
Calf raise 3x10
Bent over row 3x12
Tricep dips 3x10
Bicep curl 3x10
Shoulder press 3x10
Butterfly 3x10
10 minutes of abs: Planks, back crunch, leg lifts, bicycle crunvh...

Program B
Stiff leg deadlift 3x12
Lunge 3x12
Crossover lunge 3x12
Glute bridge with weight 3x15
Seated calf raise 3x10
Seated cable row 3x12
Overhead cable curl 3x10
Tricep extension 3x10(per arm)
Lateral shoulder raise 3x10
Chest fly 3x10
10 min of abs; Plank, Side plank ,reverse crunh, oblique crunch...

Thanks in advance! ;)

Replies

  • CipherZero
    CipherZero Posts: 1,418 Member
    In a word, no, not if your goal is to get strong in an efficient manner. Look at Starting Strength, Stronglifts, or another linear progression program.
  • giantrobot_powerlifting
    giantrobot_powerlifting Posts: 2,598 Member
    I don't see anything wrong with it, should help you maintain muscle while cutting. You might get a little bored with using the same weight over and over again -- unless you are training progressively too -- in that case this list of excises and reps will become a too little much.
  • Sam_I_Am77
    Sam_I_Am77 Posts: 2,093 Member
    ana_lalic wrote: »
    It was made by kinesiology student(first year) so i just wanna check is it any good. My friend made it so please dont be mean but be critical.

    Its full body , rotating between program A and B on mondays,wednesdays and fridays. On thursdays and thuesdays HIIT sprint training and saturdays pilates. Sundays are off. Its ment for a female ,130 lbs and 5 11" ,never done strenght training but is atleast intermediate and quite active prior to this. Goal is to bild some muscle and lose some belly fat.

    Program A
    Romanian deadlift 3x12
    Squat 3x12
    Side lunge 3x12
    Leg curl(machine) 3x10
    Calf raise 3x10
    Bent over row 3x12
    Tricep dips 3x10
    Bicep curl 3x10
    Shoulder press 3x10
    Butterfly 3x10
    10 minutes of abs: Planks, back crunch, leg lifts, bicycle crunvh...

    Program B
    Stiff leg deadlift 3x12
    Lunge 3x12
    Crossover lunge 3x12
    Glute bridge with weight 3x15
    Seated calf raise 3x10
    Seated cable row 3x12
    Overhead cable curl 3x10
    Tricep extension 3x10(per arm)
    Lateral shoulder raise 3x10
    Chest fly 3x10
    10 min of abs; Plank, Side plank ,reverse crunh, oblique crunch...

    Thanks in advance! ;)

    Did he / she make it specifically to address your physical needs or is it just a general program? Aside from the "Crossover Lunge" I can understand why they used certain movements but my one critique would be that the plan is incomplete. What is the goal of the program? What are the intensities being used? How do you progress the weights over time? Why the same rep-ranges for everything essentially?
  • jemhh
    jemhh Posts: 14,261 Member
    female ,130 lbs and 5 11" ...Goal is to bild some muscle and lose some belly fat.

    You're going to have to pick one of those as your focus. At that height and weight, I would suggest focusing on building muscle and strength, not losing fat.
    never done strenght training but is atleast intermediate

    What does that mean?
  • RoxieDawn
    RoxieDawn Posts: 15,488 Member
    Where is your belly fat? I do not see anything but a nice looking tall pretty woman standing 5'11" and 130 pounds.

    If you want to build muscle this is not the program for that. You stated build muscle and not maintain muscle so this is not going to build much especially if you are still trying to eat at a deficit (loosing weight)..

    Just IMHO...
  • cwolfman13
    cwolfman13 Posts: 41,865 Member
    Sam_I_Am77 wrote: »
    ana_lalic wrote: »
    It was made by kinesiology student(first year) so i just wanna check is it any good. My friend made it so please dont be mean but be critical.

    Its full body , rotating between program A and B on mondays,wednesdays and fridays. On thursdays and thuesdays HIIT sprint training and saturdays pilates. Sundays are off. Its ment for a female ,130 lbs and 5 11" ,never done strenght training but is atleast intermediate and quite active prior to this. Goal is to bild some muscle and lose some belly fat.

    Program A
    Romanian deadlift 3x12
    Squat 3x12
    Side lunge 3x12
    Leg curl(machine) 3x10
    Calf raise 3x10
    Bent over row 3x12
    Tricep dips 3x10
    Bicep curl 3x10
    Shoulder press 3x10
    Butterfly 3x10
    10 minutes of abs: Planks, back crunch, leg lifts, bicycle crunvh...

    Program B
    Stiff leg deadlift 3x12
    Lunge 3x12
    Crossover lunge 3x12
    Glute bridge with weight 3x15
    Seated calf raise 3x10
    Seated cable row 3x12
    Overhead cable curl 3x10
    Tricep extension 3x10(per arm)
    Lateral shoulder raise 3x10
    Chest fly 3x10
    10 min of abs; Plank, Side plank ,reverse crunh, oblique crunch...

    Thanks in advance! ;)

    Did he / she make it specifically to address your physical needs or is it just a general program? Aside from the "Crossover Lunge" I can understand why they used certain movements but my one critique would be that the plan is incomplete. What is the goal of the program? What are the intensities being used? How do you progress the weights over time? Why the same rep-ranges for everything essentially?

    These are basically my questions as well.

    It also seems like potentially a lot of volume for a beginner.

    I also am not understanding why RDL in A and then Stiff leg in B...on top of that, the leg curls in A? Also doing calf raises every workout? Row variations every workout but no lat work? Chest work is lacking...I would think there would be some bench press variations in there.
  • ana_lalic
    ana_lalic Posts: 26 Member
    Sam_I_Am77 wrote: »
    ana_lalic wrote: »
    It was made by kinesiology student(first year) so i just wanna check is it any good. My friend made it so please dont be mean but be critical.

    Its full body , rotating between program A and B on mondays,wednesdays and fridays. On thursdays and thuesdays HIIT sprint training and saturdays pilates. Sundays are off. Its ment for a female ,130 lbs and 5 11" ,never done strenght training but is atleast intermediate and quite active prior to this. Goal is to bild some muscle and lose some belly fat.

    Program A
    Romanian deadlift 3x12
    Squat 3x12
    Side lunge 3x12
    Leg curl(machine) 3x10
    Calf raise 3x10
    Bent over row 3x12
    Tricep dips 3x10
    Bicep curl 3x10
    Shoulder press 3x10
    Butterfly 3x10
    10 minutes of abs: Planks, back crunch, leg lifts, bicycle crunvh...

    Program B
    Stiff leg deadlift 3x12
    Lunge 3x12
    Crossover lunge 3x12
    Glute bridge with weight 3x15
    Seated calf raise 3x10
    Seated cable row 3x12
    Overhead cable curl 3x10
    Tricep extension 3x10(per arm)
    Lateral shoulder raise 3x10
    Chest fly 3x10
    10 min of abs; Plank, Side plank ,reverse crunh, oblique crunch...

    Thanks in advance! ;)

    Did he / she make it specifically to address your physical needs or is it just a general program? Aside from the "Crossover Lunge" I can understand why they used certain movements but my one critique would be that the plan is incomplete. What is the goal of the program? What are the intensities being used? How do you progress the weights over time? Why the same rep-ranges for everything essentially?


    He asked me my stats and tried to make it for her asigment for school. I stated as my goal to be to build muscle. For the weight he said to start with the weight i feel comfortble with but find challenging to complete a set with? For the sets i dont know the answer to.
    Its his first assigment so he is new to this.

    How would you change it? Thanks for the input! :)
  • ana_lalic
    ana_lalic Posts: 26 Member
    jemhh wrote: »
    female ,130 lbs and 5 11" ...Goal is to bild some muscle and lose some belly fat.

    You're going to have to pick one of those as your focus. At that height and weight, I would suggest focusing on building muscle and strength, not losing fat.
    never done strenght training but is atleast intermediate

    What does that mean?

    Okay so it would be to gain muscle.
    Overall fitness is at intermediate (so im active in other ways) but im new to lifting. Hope it makes more sense.

    Thanks fot the input. :)
  • Cherimoose
    Cherimoose Posts: 5,208 Member
    It has too many isolation exercises (single muscle group, vs. multiple) Also, crossover lunges aren't good for the knee or hip joint.
    I'd follow an established program, like NROL4W, Stronglifts 5x5, or a personal trainer's plan.
  • RoxieDawn
    RoxieDawn Posts: 15,488 Member
    edited November 2015
    Cherimoose wrote: »
    It has too many isolation exercises (single muscle group, vs. multiple) Also, crossover lunges aren't good for the knee or hip joint.
    I'd follow an established program, like NROL4W, Stronglifts 5x5, or a personal trainer's plan.

    +1... +1...+1

    There is quite a lot of volume for a beginner lifter.. And being able to perform these with proper form for safety and at proper weights...

    Def needs a program like NROL4W, 5x5, etc..
  • xmichaelyx
    xmichaelyx Posts: 883 Member
    Sam_I_Am77 wrote: »
    Did he / she make it specifically to address your physical needs or is it just a general program? Aside from the "Crossover Lunge" I can understand why they used certain movements but my one critique would be that the plan is incomplete. What is the goal of the program? What are the intensities being used? How do you progress the weights over time? Why the same rep-ranges for everything essentially?

    This. There is no program here; there's just a series of exercises. A program addresses how you advance.

    I also question any program for non-advanced lifters that includes curls, or any other non-compound exercise. You could do far fewer movements and get the same results.
  • ana_lalic
    ana_lalic Posts: 26 Member
    Thank you all very much. Its good that i asked for advice before starting it. I will definately check some program that is better in quality.
  • Sam_I_Am77
    Sam_I_Am77 Posts: 2,093 Member
    edited November 2015
    ana_lalic wrote: »
    Sam_I_Am77 wrote: »
    ana_lalic wrote: »
    It was made by kinesiology student(first year) so i just wanna check is it any good. My friend made it so please dont be mean but be critical.

    Its full body , rotating between program A and B on mondays,wednesdays and fridays. On thursdays and thuesdays HIIT sprint training and saturdays pilates. Sundays are off. Its ment for a female ,130 lbs and 5 11" ,never done strenght training but is atleast intermediate and quite active prior to this. Goal is to bild some muscle and lose some belly fat.

    Program A
    Romanian deadlift 3x12
    Squat 3x12
    Side lunge 3x12
    Leg curl(machine) 3x10
    Calf raise 3x10
    Bent over row 3x12
    Tricep dips 3x10
    Bicep curl 3x10
    Shoulder press 3x10
    Butterfly 3x10
    10 minutes of abs: Planks, back crunch, leg lifts, bicycle crunvh...

    Program B
    Stiff leg deadlift 3x12
    Lunge 3x12
    Crossover lunge 3x12
    Glute bridge with weight 3x15
    Seated calf raise 3x10
    Seated cable row 3x12
    Overhead cable curl 3x10
    Tricep extension 3x10(per arm)
    Lateral shoulder raise 3x10
    Chest fly 3x10
    10 min of abs; Plank, Side plank ,reverse crunh, oblique crunch...

    Thanks in advance! ;)

    Did he / she make it specifically to address your physical needs or is it just a general program? Aside from the "Crossover Lunge" I can understand why they used certain movements but my one critique would be that the plan is incomplete. What is the goal of the program? What are the intensities being used? How do you progress the weights over time? Why the same rep-ranges for everything essentially?


    He asked me my stats and tried to make it for her asigment for school. I stated as my goal to be to build muscle. For the weight he said to start with the weight i feel comfortble with but find challenging to complete a set with? For the sets i dont know the answer to.
    Its his first assigment so he is new to this.

    How would you change it? Thanks for the input! :)

    If you and I were in-person I would do a physical assessment to try and identify muscles that are overly tight and prevent good movement or muscles that are underdeveloped that prevent good movement, as well as understand what kind of physical shape you're currently in. Then I would talk to you and try to get some understanding of previous injuries, surgeries, and any other medical info that could be relevant. Lastly, I would want to understand what your exercise goals are. That would dictate how I create a program. Without knowing any of that it would be hard for me to refine the above program. To kind of put it generically I would have something like...

    Day 1 Template - Purpose = xyz | Frequency
    Exercise Name | Intensity / Load | Sets | Reps | Tempo | Rest
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