Thoughts on my programme please! Want muscle and curves!!

Hi all, hope its ok to get your thoughts on my programme.

I'm female, 38, 6ft/182cm and weigh 10stone 2/65kg.

I have been doing the following programme for 8 weeks. Before that I had been doing some SL 5x5 for about 2 months. Very new to weight lifting.

The programme was made for me by a personal trainer with my goals being - get some curves!! Get muscle in arms and legs etc (not just toned) grow glutes, get away from the straight up and down boy figure I have always had.


I workout 3 days a week (have 4 children so unfortunately just can't fit in anymore)

Monday:

Bench Press (2 warm up sets) 8 x 10-12 (really struggling to get past lifting the empty bar! Think I'll have to write a separate post for any advise on that!)

Incline Dumbell Press 5 x10-12 (have worked up to 10kg db)

Cable crossover 5 x 10-12 (15kg)

Tricep rope pushdown 5x 10-12 (20kg)

Close grip push up 3x to failure (can barely do 3!)


Wednesday:

T-bar row (2 warm up sets) 8 x 10-12 (10kg)

Inverted low cable row 5 x 10-12 (35kg)

Seated bent over flye 6 x 15-20 (4kg)

EZ bar bicep curl 6 x 6-8 (bar+5kg)

Seated incline bicep curl 6 x 6-8 (5kg)


Friday:

Barbel squat (2 warm up sets) 8 x 10-12 (50kg)

Hex bar Deadlift 5 x 10-12 (hex bar + 20kgs)

Hip thruster 5 x 10-12 (barbell + 30kgs)

Seated overhead press 5 x 10-12 (9kg dumbells)

Lateral raise 5 x 20 (4kg db)

Upright row 5 x 12-15 (empty EZ bar)



As you can see I have weak arms!! I also have a shoulder injury plus a long history of pregnancy related issues that are definitely improving with the weight lifting.


I have put on a few pounds since I started training I used to under 10 stone and even as low as 9 stone 10 at times over the last few years. I now stay around 10 stone 1 or 2 pounds.

I can see quite a difference in my arms and lots of people commenting on them and my booty is definitely a lot rounder!


I'm afraid I don't count macros and maybe I should start. I eat very healthy foods, very little processed food and have increased my protein but really just by eating eggs, turkey and protein yoghurts!

The personal trainer did the programme for me but other than that I have no access to him and work out in a small local gym where I am nearly always the only one there!

So I would just love some feedback on the programme, the progress I'm making and if there is any way that this programme will give me what I am looking for! I just need to be patient I'm sure!!

Thanks so much for reading it all!

The program is okay. The exercise selection is fine and the high volume makes sense given the low frequency, but if your goal is to grow your glutes, then I would train them more frequently than once a week.

I would, instead, do a full body routine, so that you are getting in some glute work each workout.

Party rocking has good info. I agree. Maybe do this for a little bit and then go into full body workouts 3x a week. Good luck. I can add to maybe do more leg work. A lot of women love to do a lot for legs. I generally like for people working out 3x a week as a beginner do 3x10 and focus on compound moments. You want to progressively add weight to the bar 2.5-5 pounds to the bar each week dependent on how you feel.

Thanks so much, really good to get your experienced advice. I was beginning to think that alright about needed to do more than once a week, will definitely look into the full body workouts.

And thanks soooo much for reading it all!!!