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1. Shard Calculation

Query:

Response:

Calculated Shard: 110 (from laksa029)

2. Crawled Status Check

Query:

curl -X POST \
  'http://laksa110.int.ahrefs:8124/' \
  -H 'Content-Type: text/plain' \
  -H 'X-ClickHouse-Database: crawler3' \
  -H 'Authorization: Basic YXBpOg==' \
  -d 'SELECT getAhrefsURLFromUnparsed(src_unparsed) AS found_url, ifNull(toUnixTimestamp(download_stamp), 0) AS crawl_time, ifNull(toUnixTimestamp(props_url_first_seen), 0) AS first_indexed_time, download_http_code AS http_code, src_unparsed AS src_unparsed, src_root_hash AS src_root_hash, history_drop_reason AS history_drop_reason, meta_title AS meta_title, meta_descriptions AS meta_descriptions, attrs_boilerpipe_text AS attrs_boilerpipe_text, attrs_markdown AS attrs_markdown, attrs_readable_markdown AS attrs_readable_markdown, meta_canonical AS meta_canonical FROM crawler3.page_info_local FINAL PREWHERE (src_root_hash, src_unparsed) IN ((getAhrefsRootHashFromUnparsed(getAhrefsUnparsedNoserviceFromURL(\'https://t-nation.com/t/best-split-program-for-beginner-female/260186\')), getAhrefsUnparsedNoserviceFromURL(\'https://t-nation.com/t/best-split-program-for-beginner-female/260186\'))) FORMAT JSONEachRow'

Response:

{"found_url":"https:\/\/t-nation.com\/t\/best-split-program-for-beginner-female\/260186","crawl_time":1773802240,"first_indexed_time":1730932579,"http_code":200,"src_unparsed":"com,t-nation!\/t\/best-split-program-for-beginner-female\/260186 s443","src_root_hash":"7938197905845029110","history_drop_reason":null,"meta_title":"Best Split\/Program for Beginner Female - Bigger Stronger Leaner - T NATION","meta_descriptions":["A friend of mine recently asked me to put something together and I realized I had never done this for a woman. I know there’s a lot of programs out there but most of them are for intermediate. Any of you in here have ex…"],"attrs_boilerpipe_text":"August 30, 2019,  7:59pm\n1\nA friend of mine recently asked me to put something together and I realized I had never done this for a woman.\nI know there’s a lot of programs out there but most of them are for intermediate. Any of you in here have experience putting something together for a female beginner??\nI was thinking 3 to 4 day a week full body with an emphasize on the lower body.\nAny help would be appreciated.\nwanna_be\nAugust 30, 2019,  8:08pm\n2\nI’m currently going through the same dilemma. Wife started working out alternating two workouts. She was crazy strong for a female and doing great but got bored. Now she’s trying out some HIIT stuff. She enjoys keeping her heart rate sky high. Trying to talk her into normal weightlifting with some type of HIIT stuff in between sets.\nThere is a workout on this site called “hardbody training for women”, might give it a look and see what she thinks.\ncarlbm\nAugust 30, 2019,  8:47pm\n3\nDoes it have to be a “female” beginner programme. Just treat her like a person.\n1 Like\nAnything that works for a guy will work for a woman. No difference.\nJust tell them to pick a program that excites her or that looks interesting to her and have her do that.\nMy wife does Trap Bar Deadlifts, Front Squats and uses DBs, Bodyweight, and machines for all the other work.\n2 Likes\ngreenboy\nAugust 30, 2019, 11:09pm\n5\nyou’re serious?\nMarkKO\nAugust 30, 2019, 11:25pm\n6\nObviously. The fuck is the idea that women need different programming?\ngreenboy\nAugust 30, 2019, 11:28pm\n7\nOh I dunno maybe because they’re women?\nSome studies have come out that say they can handle more leg volume than men, therefore some trainers program their routines to incorporate more lower body work vs upper body work,. etc.\nBut you’re right… I should get her to just focus on bench pressing and arms like most bros.\nMarkKO\nAugust 30, 2019, 11:33pm\n8\nIt’s mostly bullshit. Get her to train on a decent program and she’ll do well. Pretty much every woman I know who gets stronger consistently trains the same as dudes who get stronger consistently.\ngreenboy\nAugust 30, 2019, 11:35pm\n9\nmy apologizes, I should have emphasized the purpose.\nIt’s purely for physique. Did I post this in the wrong sub?\nMarkKO\nAugust 30, 2019, 11:42pm\n10\nSame principles apply I think, although what she wants to emphasise might be different to a guy. Check out CTs Hardbody Training for Women,\nflappinit\nAugust 31, 2019, 12:05am\n11\nAny programs that would have you just focusing on bench pressing and arms would be a shitty program.  If it’s purely for physique, I like bodypart splits for that.  Legs, chest, back, arms\/fluff.  It’s also important to ask what kind of training she likes - is she a complete beginner to all fitness or does she have a running background, etc.\nQuantifying the effectiveness of programs is iffy, but my point is - better to be on an OK routine that she’ll stick with, as opposed to a great routine that she’ll abandon.\ncarlbm\nAugust 31, 2019, 10:17am\n12\n100% - the at early stage beginners make very quick apatations regardless of gender. The idea that you need to take on specific work outs for gender at this stage (in my opinion) is wrong. Just big lifts double progression.\nIf she reaches a point where to progress she needs a gender specific work out then I’d look for one then.\ngreenboy\nAugust 31, 2019,  8:42pm\n13\nwell ok that makes more sense.\n1 Like\ngreenboy\nSeptember 1, 2019,  1:39pm\n14\nwhat’s the best way to assess beginner strength? what do I throw on that bar? or do I go body weight exercises first with her?\nI haven’t done a beginner program since I was a beginner so I don’t even know anymore.\nMarkKO\nSeptember 2, 2019,  5:27am\n15\nSee how you go. Some stuff she might be already able to handle weight with, some not. Plus it’s for physique so you’ve got a super wide range of stuff to pick so long as it lets her target the right muscles.\nHave you considered deferring this responsibility to a professional\nAnd just to clarify, there’s plenty of resources aside from buying training. MegSquats has a program for her mostly female audience, plenty of prgrams in the Powerful Women section, and consulting with a female professional in your area, or a professional experienced with female trainees is always a good start.\n1 Like\ngreenboy\nSeptember 4, 2019,  3:06am\n17\nYes. I\"m looking into all of it right now.\n1 Like","attrs_markdown":"[T NATION](https:\/\/t-nation.com\/)\n\n# [Best Split\/Program for Beginner Female](https:\/\/t-nation.com\/t\/best-split-program-for-beginner-female\/260186)\n[Bigger Stronger Leaner](https:\/\/t-nation.com\/c\/bigger-stronger-leaner\/10)\n\n[greenboy](https:\/\/t-nation.com\/u\/greenboy)\n\nAugust 30, 2019, 7:59pm\n\n1\n\nA friend of mine recently asked me to put something together and I realized I had never done this for a woman.\n\nI know there’s a lot of programs out there but most of them are for intermediate. Any of you in here have experience putting something together for a female beginner??\n\nI was thinking 3 to 4 day a week full body with an emphasize on the lower body.\n\nAny help would be appreciated.\n\n[wanna\\_be](https:\/\/t-nation.com\/u\/wanna_be)\n\nAugust 30, 2019, 8:08pm\n\n2\n\nI’m currently going through the same dilemma. Wife started working out alternating two workouts. She was crazy strong for a female and doing great but got bored. Now she’s trying out some HIIT stuff. She enjoys keeping her heart rate sky high. Trying to talk her into normal weightlifting with some type of HIIT stuff in between sets.\n\nThere is a workout on this site called “hardbody training for women”, might give it a look and see what she thinks.\n\n[carlbm](https:\/\/t-nation.com\/u\/carlbm)\n\nAugust 30, 2019, 8:47pm\n\n3\n\n![](https:\/\/sea2.discourse-cdn.com\/tnation\/user_avatar\/t-nation.com\/greenboy\/48\/247171_2.png) greenboy:\n\n> Any of you in here have experience putting something together for a female beginner??\n\nDoes it have to be a “female” beginner programme. Just treat her like a person.\n\n1 Like\n\n[isdatnutty](https:\/\/t-nation.com\/u\/isdatnutty)\n\nAugust 30, 2019, 9:12pm\n\n4\n\nAnything that works for a guy will work for a woman. No difference.\n\nJust tell them to pick a program that excites her or that looks interesting to her and have her do that.\n\nMy wife does Trap Bar Deadlifts, Front Squats and uses DBs, Bodyweight, and machines for all the other work.\n\n2 Likes\n\n[greenboy](https:\/\/t-nation.com\/u\/greenboy)\n\nAugust 30, 2019, 11:09pm\n\n5\n\nyou’re serious?\n\n[MarkKO](https:\/\/t-nation.com\/u\/MarkKO)\n\nAugust 30, 2019, 11:25pm\n\n6\n\nObviously. The fuck is the idea that women need different programming?\n\n[greenboy](https:\/\/t-nation.com\/u\/greenboy)\n\nAugust 30, 2019, 11:28pm\n\n7\n\nOh I dunno maybe because they’re women?\n\nSome studies have come out that say they can handle more leg volume than men, therefore some trainers program their routines to incorporate more lower body work vs upper body work,. etc.\n\nBut you’re right… I should get her to just focus on bench pressing and arms like most bros.\n\n[MarkKO](https:\/\/t-nation.com\/u\/MarkKO)\n\nAugust 30, 2019, 11:33pm\n\n8\n\nIt’s mostly bullshit. Get her to train on a decent program and she’ll do well. Pretty much every woman I know who gets stronger consistently trains the same as dudes who get stronger consistently.\n\n[greenboy](https:\/\/t-nation.com\/u\/greenboy)\n\nAugust 30, 2019, 11:35pm\n\n9\n\nmy apologizes, I should have emphasized the purpose.\n\nIt’s purely for physique. Did I post this in the wrong sub?\n\n[MarkKO](https:\/\/t-nation.com\/u\/MarkKO)\n\nAugust 30, 2019, 11:42pm\n\n10\n\nSame principles apply I think, although what she wants to emphasise might be different to a guy. Check out CTs Hardbody Training for Women,\n\n[flappinit](https:\/\/t-nation.com\/u\/flappinit)\n\nAugust 31, 2019, 12:05am\n\n11\n\nAny programs that would have you just focusing on bench pressing and arms would be a shitty program. If it’s purely for physique, I like bodypart splits for that. Legs, chest, back, arms\/fluff. It’s also important to ask what kind of training she likes - is she a complete beginner to all fitness or does she have a running background, etc.  \n Quantifying the effectiveness of programs is iffy, but my point is - better to be on an OK routine that she’ll stick with, as opposed to a great routine that she’ll abandon.\n\n[carlbm](https:\/\/t-nation.com\/u\/carlbm)\n\nAugust 31, 2019, 10:17am\n\n12\n\n100% - the at early stage beginners make very quick apatations regardless of gender. The idea that you need to take on specific work outs for gender at this stage (in my opinion) is wrong. Just big lifts double progression.  \n If she reaches a point where to progress she needs a gender specific work out then I’d look for one then.\n\n[greenboy](https:\/\/t-nation.com\/u\/greenboy)\n\nAugust 31, 2019, 8:42pm\n\n13\n\nwell ok that makes more sense.\n\n1 Like\n\n[greenboy](https:\/\/t-nation.com\/u\/greenboy)\n\nSeptember 1, 2019, 1:39pm\n\n14\n\nwhat’s the best way to assess beginner strength? what do I throw on that bar? or do I go body weight exercises first with her?\n\nI haven’t done a beginner program since I was a beginner so I don’t even know anymore.\n\n[MarkKO](https:\/\/t-nation.com\/u\/MarkKO)\n\nSeptember 2, 2019, 5:27am\n\n15\n\nSee how you go. Some stuff she might be already able to handle weight with, some not. Plus it’s for physique so you’ve got a super wide range of stuff to pick so long as it lets her target the right muscles.\n\n[SOUL\\_FIGHTER](https:\/\/t-nation.com\/u\/SOUL_FIGHTER)\n\nSeptember 2, 2019, 4:29pm\n\n16\n\nHave you considered deferring this responsibility to a professional\n\nAnd just to clarify, there’s plenty of resources aside from buying training. MegSquats has a program for her mostly female audience, plenty of prgrams in the Powerful Women section, and consulting with a female professional in your area, or a professional experienced with female trainees is always a good start.\n\n1 Like\n\n[greenboy](https:\/\/t-nation.com\/u\/greenboy)\n\nSeptember 4, 2019, 3:06am\n\n17\n\nYes. I\"m looking into all of it right now.\n\n1 Like\n\n- [Home](https:\/\/t-nation.com\/)\n- [Categories](https:\/\/t-nation.com\/categories)\n- [Guidelines](https:\/\/t-nation.com\/guidelines)\n- [Terms of Service](https:\/\/t-nation.com\/tos)\n- [Privacy Policy](https:\/\/t-nation.com\/privacy)\n\nPowered by [Discourse](https:\/\/www.discourse.org\/), best viewed with JavaScript enabled\n\n## Get The T Nation Newsletters\n#### Don't Miss Out\\!\n\n- BIOTEST LLC DBA T NATION\n- © 2026 All Rights Reserved\n\n- ### [T-Mag®](https:\/\/t-mag.com\/)\n- ### [TMUSCLE®](https:\/\/tmuscle.com\/)\n- ### [Testosterone®](https:\/\/testosterone.com\/)\n- ### [Testosterone Nation®](https:\/\/t-nation.com\/)\n- ### [Dangerously Hardcore®](https:\/\/t-nation.com\/t\/dangerously-hardcore\/281540)\n\n- COOKIE SETTINGS\n- [ACCESSIBILITY](https:\/\/t-nation.com\/t\/best-split-program-for-beginner-female\/260186)","attrs_readable_markdown":null,"meta_canonical":null}

3. Robots.txt Check

Query:

Response:

4. Spam/Ban Check

Query:

Response:

5. Seen Status Check

ℹ️ Skipped - page is already crawled

📄

INDEXABLE

✅

CRAWLED

19 days ago

🤖

ROBOTS ALLOWED

Page Info Filters

Filter	Status	Condition	Details
HTTP status	PASS	`download_http_code = 200`	HTTP 200
Age cutoff	PASS	`download_stamp > now() - 6 MONTH`	0.6 months ago
History drop	PASS	`isNull(history_drop_reason)`	No drop reason
Spam/ban	PASS	`fh_dont_index != 1 AND ml_spam_score = 0`	ml_spam_score=0
Canonical	PASS	`meta_canonical IS NULL OR = '' OR = src_unparsed`	Not set

Page Details

Property	Value
URL	https://t-nation.com/t/best-split-program-for-beginner-female/260186
Last Crawled	2026-03-18 02:50:40 (19 days ago)
First Indexed	2024-11-06 22:36:19 (1 year ago)
HTTP Status Code	200
Meta Title	Best Split/Program for Beginner Female - Bigger Stronger Leaner - T NATION
Meta Description	A friend of mine recently asked me to put something together and I realized I had never done this for a woman. I know there’s a lot of programs out there but most of them are for intermediate. Any of you in here have ex…
Meta Canonical	null
Boilerpipe Text	August 30, 2019, 7:59pm 1 A friend of mine recently asked me to put something together and I realized I had never done this for a woman. I know there’s a lot of programs out there but most of them are for intermediate. Any of you in here have experience putting something together for a female beginner?? I was thinking 3 to 4 day a week full body with an emphasize on the lower body. Any help would be appreciated. wanna_be August 30, 2019, 8:08pm 2 I’m currently going through the same dilemma. Wife started working out alternating two workouts. She was crazy strong for a female and doing great but got bored. Now she’s trying out some HIIT stuff. She enjoys keeping her heart rate sky high. Trying to talk her into normal weightlifting with some type of HIIT stuff in between sets. There is a workout on this site called “hardbody training for women”, might give it a look and see what she thinks. carlbm August 30, 2019, 8:47pm 3 Does it have to be a “female” beginner programme. Just treat her like a person. 1 Like Anything that works for a guy will work for a woman. No difference. Just tell them to pick a program that excites her or that looks interesting to her and have her do that. My wife does Trap Bar Deadlifts, Front Squats and uses DBs, Bodyweight, and machines for all the other work. 2 Likes greenboy August 30, 2019, 11:09pm 5 you’re serious? MarkKO August 30, 2019, 11:25pm 6 Obviously. The fuck is the idea that women need different programming? greenboy August 30, 2019, 11:28pm 7 Oh I dunno maybe because they’re women? Some studies have come out that say they can handle more leg volume than men, therefore some trainers program their routines to incorporate more lower body work vs upper body work,. etc. But you’re right… I should get her to just focus on bench pressing and arms like most bros. MarkKO August 30, 2019, 11:33pm 8 It’s mostly bullshit. Get her to train on a decent program and she’ll do well. Pretty much every woman I know who gets stronger consistently trains the same as dudes who get stronger consistently. greenboy August 30, 2019, 11:35pm 9 my apologizes, I should have emphasized the purpose. It’s purely for physique. Did I post this in the wrong sub? MarkKO August 30, 2019, 11:42pm 10 Same principles apply I think, although what she wants to emphasise might be different to a guy. Check out CTs Hardbody Training for Women, flappinit August 31, 2019, 12:05am 11 Any programs that would have you just focusing on bench pressing and arms would be a shitty program. If it’s purely for physique, I like bodypart splits for that. Legs, chest, back, arms/fluff. It’s also important to ask what kind of training she likes - is she a complete beginner to all fitness or does she have a running background, etc. Quantifying the effectiveness of programs is iffy, but my point is - better to be on an OK routine that she’ll stick with, as opposed to a great routine that she’ll abandon. carlbm August 31, 2019, 10:17am 12 100% - the at early stage beginners make very quick apatations regardless of gender. The idea that you need to take on specific work outs for gender at this stage (in my opinion) is wrong. Just big lifts double progression. If she reaches a point where to progress she needs a gender specific work out then I’d look for one then. greenboy August 31, 2019, 8:42pm 13 well ok that makes more sense. 1 Like greenboy September 1, 2019, 1:39pm 14 what’s the best way to assess beginner strength? what do I throw on that bar? or do I go body weight exercises first with her? I haven’t done a beginner program since I was a beginner so I don’t even know anymore. MarkKO September 2, 2019, 5:27am 15 See how you go. Some stuff she might be already able to handle weight with, some not. Plus it’s for physique so you’ve got a super wide range of stuff to pick so long as it lets her target the right muscles. Have you considered deferring this responsibility to a professional And just to clarify, there’s plenty of resources aside from buying training. MegSquats has a program for her mostly female audience, plenty of prgrams in the Powerful Women section, and consulting with a female professional in your area, or a professional experienced with female trainees is always a good start. 1 Like greenboy September 4, 2019, 3:06am 17 Yes. I"m looking into all of it right now. 1 Like
Markdown	[T NATION](https://t-nation.com/) # [Best Split/Program for Beginner Female](https://t-nation.com/t/best-split-program-for-beginner-female/260186) [Bigger Stronger Leaner](https://t-nation.com/c/bigger-stronger-leaner/10) [greenboy](https://t-nation.com/u/greenboy) August 30, 2019, 7:59pm 1 A friend of mine recently asked me to put something together and I realized I had never done this for a woman. I know there’s a lot of programs out there but most of them are for intermediate. Any of you in here have experience putting something together for a female beginner?? I was thinking 3 to 4 day a week full body with an emphasize on the lower body. Any help would be appreciated. [wanna\_be](https://t-nation.com/u/wanna_be) August 30, 2019, 8:08pm 2 I’m currently going through the same dilemma. Wife started working out alternating two workouts. She was crazy strong for a female and doing great but got bored. Now she’s trying out some HIIT stuff. She enjoys keeping her heart rate sky high. Trying to talk her into normal weightlifting with some type of HIIT stuff in between sets. There is a workout on this site called “hardbody training for women”, might give it a look and see what she thinks. [carlbm](https://t-nation.com/u/carlbm) August 30, 2019, 8:47pm 3 ![](https://sea2.discourse-cdn.com/tnation/user_avatar/t-nation.com/greenboy/48/247171_2.png) greenboy: > Any of you in here have experience putting something together for a female beginner?? Does it have to be a “female” beginner programme. Just treat her like a person. 1 Like [isdatnutty](https://t-nation.com/u/isdatnutty) August 30, 2019, 9:12pm 4 Anything that works for a guy will work for a woman. No difference. Just tell them to pick a program that excites her or that looks interesting to her and have her do that. My wife does Trap Bar Deadlifts, Front Squats and uses DBs, Bodyweight, and machines for all the other work. 2 Likes [greenboy](https://t-nation.com/u/greenboy) August 30, 2019, 11:09pm 5 you’re serious? [MarkKO](https://t-nation.com/u/MarkKO) August 30, 2019, 11:25pm 6 Obviously. The fuck is the idea that women need different programming? [greenboy](https://t-nation.com/u/greenboy) August 30, 2019, 11:28pm 7 Oh I dunno maybe because they’re women? Some studies have come out that say they can handle more leg volume than men, therefore some trainers program their routines to incorporate more lower body work vs upper body work,. etc. But you’re right… I should get her to just focus on bench pressing and arms like most bros. [MarkKO](https://t-nation.com/u/MarkKO) August 30, 2019, 11:33pm 8 It’s mostly bullshit. Get her to train on a decent program and she’ll do well. Pretty much every woman I know who gets stronger consistently trains the same as dudes who get stronger consistently. [greenboy](https://t-nation.com/u/greenboy) August 30, 2019, 11:35pm 9 my apologizes, I should have emphasized the purpose. It’s purely for physique. Did I post this in the wrong sub? [MarkKO](https://t-nation.com/u/MarkKO) August 30, 2019, 11:42pm 10 Same principles apply I think, although what she wants to emphasise might be different to a guy. Check out CTs Hardbody Training for Women, [flappinit](https://t-nation.com/u/flappinit) August 31, 2019, 12:05am 11 Any programs that would have you just focusing on bench pressing and arms would be a shitty program. If it’s purely for physique, I like bodypart splits for that. Legs, chest, back, arms/fluff. It’s also important to ask what kind of training she likes - is she a complete beginner to all fitness or does she have a running background, etc. Quantifying the effectiveness of programs is iffy, but my point is - better to be on an OK routine that she’ll stick with, as opposed to a great routine that she’ll abandon. [carlbm](https://t-nation.com/u/carlbm) August 31, 2019, 10:17am 12 100% - the at early stage beginners make very quick apatations regardless of gender. The idea that you need to take on specific work outs for gender at this stage (in my opinion) is wrong. Just big lifts double progression. If she reaches a point where to progress she needs a gender specific work out then I’d look for one then. [greenboy](https://t-nation.com/u/greenboy) August 31, 2019, 8:42pm 13 well ok that makes more sense. 1 Like [greenboy](https://t-nation.com/u/greenboy) September 1, 2019, 1:39pm 14 what’s the best way to assess beginner strength? what do I throw on that bar? or do I go body weight exercises first with her? I haven’t done a beginner program since I was a beginner so I don’t even know anymore. [MarkKO](https://t-nation.com/u/MarkKO) September 2, 2019, 5:27am 15 See how you go. Some stuff she might be already able to handle weight with, some not. Plus it’s for physique so you’ve got a super wide range of stuff to pick so long as it lets her target the right muscles. [SOUL\_FIGHTER](https://t-nation.com/u/SOUL_FIGHTER) September 2, 2019, 4:29pm 16 Have you considered deferring this responsibility to a professional And just to clarify, there’s plenty of resources aside from buying training. MegSquats has a program for her mostly female audience, plenty of prgrams in the Powerful Women section, and consulting with a female professional in your area, or a professional experienced with female trainees is always a good start. 1 Like [greenboy](https://t-nation.com/u/greenboy) September 4, 2019, 3:06am 17 Yes. I"m looking into all of it right now. 1 Like - [Home](https://t-nation.com/) - [Categories](https://t-nation.com/categories) - [Guidelines](https://t-nation.com/guidelines) - [Terms of Service](https://t-nation.com/tos) - [Privacy Policy](https://t-nation.com/privacy) Powered by [Discourse](https://www.discourse.org/), best viewed with JavaScript enabled ## Get The T Nation Newsletters #### Don't Miss Out\! - BIOTEST LLC DBA T NATION - © 2026 All Rights Reserved - ### [T-Mag®](https://t-mag.com/) - ### [TMUSCLE®](https://tmuscle.com/) - ### [Testosterone®](https://testosterone.com/) - ### [Testosterone Nation®](https://t-nation.com/) - ### [Dangerously Hardcore®](https://t-nation.com/t/dangerously-hardcore/281540) - COOKIE SETTINGS - [ACCESSIBILITY](https://t-nation.com/t/best-split-program-for-beginner-female/260186)
Readable Markdown	null
Shard	110 (laksa)
Root Hash	7938197905845029110
Unparsed URL	com,t-nation!/t/best-split-program-for-beginner-female/260186 s443