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Home » Programs » Strength Training Program » New Rules of Lifting for Women Workout Program Spreadsheet

New Rules of Lifting for Women Workout Program Spreadsheet

By Kyle Risley
Last updated April 18, 2020

Weeks: Idefinite

Periodization: Block Periodization

Meet prep program: No

Program goal: Hypertrophy, Strength

Uses RPE: Yes

Uses 1RM Percentage(%): No


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

While men and women’s bodies respond in very similar ways to weight training (provided in the spreadsheet), the New Rules of Lifting for Women by Lou Schuler, Cassandra Forsythe, and Alwyn Cosgrove also provides nutrition advice and descriptions of the exercises, which may be useful for novice lifters or those looking to refamiliarize themselves with the movements.

Table of Contents

  • 1 3 Day Workout Schedule
  • 2 New Rules of Lifting for Women Workout Program Spreadsheet
    • 2.1 Related Posts

3 Day Workout Schedule

You will workout 3 days per week on this program. An “A workout” and a “B workout” will alternate.

  • Monday: Workout A
  • Tuesday: Rest
  • Wednesday: Workout B
  • Thursday:  Rest
  • Friday: Workout A
  • Saturday: Rest
  • Sunday: Rest

The next Monday would be Workout B, and so on.

These workout routines are organized in the spreadsheet below. If the movements are new to you, you’d like ideas for nutrition, or you’d like to know the science behind the program, then I recommend checking out the New Rules of Lifting for Women book.

New Rules of Lifting for Women Workout Program Spreadsheet

New Rules of Lifting for Women Spreadsheet

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Filed Under: Programs, Strength Training Program
Tagged With: 3 Day Workout Plan
Squat frequency: 1, 2

Deadlift frequency: 1, 2
Overhead press frequency: 1

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About Kyle Risley

Kyle Risley founded Lift Vault in 2016 to make finding great powerlifting programs easier. Since then, the site has grown to include hundreds of programs for strength, bodybuilding, Olympic weightlifting, and more. He currently lives in Massachusetts and continues to compete in powerlifting.

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