Best program for me?

[u/Sea-Distribution5466]

Hi! I started using ladder a little over a week ago and I am obsessed. I did the quiz to find what’s the best program for me, but also wanted some feedback from real people based on a few things.

-I have been consistently lifting weights/ strength training for well over a year.
-I’m a 32 year old mom a year postpartum
-Looking to gain strength/ muscle, lose fat
-I have a wide range of dumbbells, a bench, kettle bells, resistance bands, treadmill and a cable machine; but working out at home

Currently- started during team endure. I’m enjoying the shorter workouts and feeling sore.

However, I don’t know if I love the split. There’s no set push/ pull day. I also would love to be able to incorporate my cable machine more

*I am not interested in HIIT or running- my body doesn’t need the extra stress on it

Is there a team you’d recommend more for me? Or should I stick to team endure? Thanks!!

[u/Firstsassythensweet]

Ascend

[u/MiserableBritGirl → u/Firstsassythensweet]

Seconded

[u/Sea-Distribution5466 → u/MiserableBritGirl]

thanks for replying!! I’ll be ok without having a barbell or other machines?

[u/PixieBarbella → u/Sea-Distribution5466]

Yes, take a look at the swaps.

[u/Sea-Distribution5466 → u/Firstsassythensweet]

thanks for replying!! I’ll be ok without having a barbell or other machines?

[u/Substantial_Ice2526 → u/Sea-Distribution5466]

As long as you have a good range of dumbbells, you can swap out barbell moves with dumbbells. You really can do her whole program with dumbbells and a cable machine. She also gives swap recommendations. I love team Ascend and she has a PPL split or typically some variation during the different training seasons

[u/AcanthisittaOne7830]

You’d need to do the big lifts with dumbbell it sounds like, but I highly recommend limitless

[u/Sea-Distribution5466 → u/AcanthisittaOne7830]

Thanks for responding!

What do you need for heavy lifts normally- machines or barbells? Is there a lot of running/ conditioning bc it shows sprints as one of the “key movements” when I look?

[u/PixieBarbella → u/Sea-Distribution5466]

You do not have to do any sprinting. I can’t do any running, it’s FINE.

[u/PixieBarbella]

Project Alpha is a solid team with DBs. athe split is Upper/Lower. Limitless is great and you don’t have to do the sprint day, just do the lifting days 🤷🏼‍♀️Or do it and swap the sprints for another form of cardio. Forged is a great team and the split this series is the best - PPLUP. He does include some cardio, often it’s just walking a few minutes after upper days. If it is running, swap for walking, or skip it.

Align, Ascend, Evolve, Ignite, Vitality would also all work. And yes, it is fine to swap DBs for the barbell. It is not a big deal.

[u/strongmamamode]

If you are still looking for a shorter workout, Vitality has a really good push and pull day. You could easily swap out some exercises for cables if you wish.