Beginner program for 15 yr old girl

[thafiona13]

Hi there, I recently started lifting weights and working out. My goals are mainly for aesthetic reasons but I also love to increase my overall strength to impress. Down below is my current workout plan, I want to add core and cardio but I'm a little confused on that area and would love some help. I currently have 2 workout A & B, which I alternate 3 days a week. I've read that when absolute begineers start, we should do more reps and less sets, to really get the muscle memory going, which is why most of my workouts have long reps.

Workout A
Barbell Squat
3 sets 8-10 reps 2 min rest
Barbell Bench Press
3 sets 8-10 reps 2 min rest
Bent over Barbell Row
3 sets 8-10 reps 2 min rest

Alternating DB Curl
2 sets 10-12 reps 1 min rest

Calf Raise using leg press machine
2 sets 10-12 reps 1 min rest
V-Bar triceps pushdown
2 sets 10-12 reps 1 min rest

Barbell Hip Thrust
2 sets 10- 12 reps 1 min rest



Workout B
Barbell Deadlift
3 sets 8-10 reps 2 min rest

Machine Lat Pulldown
3 sets 8 -10 reps 2 min rest

DB Shoulder Press
3 sets 8-10 reps 2 min rest

Alternating DB Curl
2 sets 10-12 reps 1 min rest

Calf raise using leg press machine
2 sets 10-12 reps 1 min rest

DB overhead extensions
2 sets 10-12 reps 1 min rest

Barbell Hip Thrust
2 sets 10-12 reps 1 min rest




Please feel free to put out any criticism, my goal is to one day become a fitness model, or on a smaller scale to help my fellow juniors in HS on how to properly lift!

[bLinkMoore]

I'm not sure where you read that, but it's definitely not true--or at least, isn't the only strategy that works.

Instead of putting together your own program, check out the Beginner Programs in the Stickies, they'll be hugely helpful. SL 5x5 and the Fierce 5 are probably the most common, most effective places to start. Once you've got a good foundation, you'll be more well-prepared to start putting together your own routines. Don't try to muddle your way through in the beginning. Find something that really works

[Chiz214]

I think you would be best off checking out the Stickies like bLinkMoore said there are some good beginner routines there. But if you want to throw together your own routine just make sure you hit all of your muscles (dont forget shoulders and chest) and that you hit all parts of your muscles (i.e Front delt, rear delt, etc). Also form is really important in the beginning so make sure you get that down.

[thafiona13]

I think you would be best off checking out the Stickies like bLinkMoore said there are some good beginner routines there. But if you want to throw together your own routine just make sure you hit all of your muscles (dont forget shoulders and chest) and that you hit all parts of your muscles (i.e Front delt, rear delt, etc). Also form is really important in the beginning so make sure you get that down.

ok thank you for the advice, I am planning on following Starting Strength, is that good?

[QuantaviusVII]

ok thank you for the advice, I am planning on following Starting Strength, is that good?

I think Starting Strength is a fantastic choice for a beginner. It was nice, simple and got me strong fast. One caveat from my experience, is that you should know when to stop the program. There are so many other dudes chugging gallons of milk of day just to squeeze out that last little piece of progression.
It will build a base of strength, but it's more of unlocking the strength your body is already capable of than raising the floor of your baseline strength, if you catch my drift. I would recommend switching to something like 5/3/1 after Starting Strength, as it will let you accumulate baseline strength that you can unlock later through an intensification phase.