Lift Vault

Free Programs and Spreadsheets

Generic selectors
Exact matches only
Search in title
Search in content
Search in posts
Search in pages
  • Program Finder
  • Programs & Spreadsheets
    • Program Type
      • Bodyweight Workout Programs
        • Home Workouts
        • Armstrong Pull Up Program
      • Powerlifting Programs
        • Peaking Programs
      • Bodybuilding Program
      • Strength Training Program
      • Powerbuilding Programs
      • Hypertrophy Programs
      • Lift Specific Program
        • Squat Programs
        • Bench Press Programs
        • Deadlift Programs
      • Olympic Lifting Programs
      • Full Body Workout Plans
    • Number of Weeks
      • 3 to 9 Weeks
        • 3 Week Programs
        • 4 Week Programs
        • 5 Week Programs
        • 6 Week Programs
        • 8 Week Programs
        • 9 Week Programs
      • 10+ Weeks
        • 10 Week Programs
        • 11 Week Programs
        • 12 Week Programs
        • 13 Week Programs
        • 14 Week Programs
        • 15 Week Programs
        • 16 Week Programs
    • Days per Week
      • 3 Day Split Routines
      • 4 Day Split Routines
      • 5 Day Split Routines
      • 6 Day Split Routines
  • Reviews
    • Program Reviews
    • Equipment Reviews
      • IPF & USAPL Approved List of Gear
      • USPA Approved List of Gear
      • Best Deadlift Bars
    • Supplement Reviews
      • Pre Workout Reviews
        • Best Pre Workout for 2021
        • Strongest Pre Workout 2021
        • DMAA Pre Workout
        • DMHA Pre Workout
        • Dark Energy Pre Workout Review
        • Best Stim Free Pre Workout
        • Best Thermogenic Pre Workout for Weight Loss
        • Best Pre Workout for Beginners
      • Best Whey Protein Powder
      • Best Creatine
      • Best Mass Gainers
      • Homemade Pre Workout
  • Forum
  • Submit a Program
  • Contact
    • About
Home » Programs » Strength Training Program » New Rules of Lifting for Women Workout Program Spreadsheet

New Rules of Lifting for Women Workout Program Spreadsheet

Last updated April 18, 2020
Weeks: Idefinite

Periodization: Block Periodization

Powerlifting 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.

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

Related Posts

  • Bill Star 5x5 Workout Routine Spreadsheet

    This is a variation of Bill Starr's famous 5x5 program that spawned the now popular Strong Lifts 5x5. Based on weekly linear weight increases, this is a great program for beginner lifters to rapidly add strength. Source

  • PHAT Workout Routine + Program Spreadsheet

    The PHAT (Power Hypertrophy Adaptive Training) workout routine is a 5 day powerbuilding program for athletes seeking strength and hypertrophy development. Developed by Dr. Layne Norton, the PHAT workout routine blends power and hypertrophy work, making it ideal for bodybuilders looking to gain size and…

  • Madcow 5x5 Program Spreadsheet (Intermediate + Advanced)

    Another spinoff of Bill Starr's 5x5, Madcow 5x5 incorporates bodybuilder-friendly assistance work (along with lots of rows) with the fundamental Big 3 compound movements to create a simple but effective strength program. Though originally designed with bodybuilding in mind, this can be effectively utilized for…

  • Metallicadpa 6 Day PPL v3.04 (Reddit PPL) Program Spreadsheet

    Update: A new spreadsheet for this program is now available. It tracks 12 weeks at a time, progresses weight per workout automatically, and is easier to customize. It is linked below. Push, Pull, Legs (PPL) routines offer a great template for achieving strength and physique…

  • Juggernaut Training Method Base Program Spreadsheet

    Juggernaut Training Method Overview Based upon Juggernaut Training Systems and Chad Wesley Smith, the Juggernaut Method incorporates significant amounts of submaximal work to build work capacity in the lifter without overly taxing the CNS. Not specific to powerlifting, the Juggernaut Method will help athletes of…

  • Starting Strength Routine Program Spreadsheet

    One of the most popular novice lifting programs, Starting Strength is a textbook (literally) strength program for beginner lifters to rapidly develop proficiency with basic compound movements and get stronger. If you're looking to start lifting and want something that works, this Google spreadsheet is a…

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

Deadlift frequency: 1, 2
Overhead press frequency: 1

Latest Programs

  • Best Whey Protein Isolate Powders
  • Kaged Muscle Whey Protein Isolate Powder Review
  • Strongest Fat Burner Supplements
  • Somatomax Review
  • 15 Week Intermediate Powerlifting Program (2021 Update)

Have Questions? Ask the Forum!

Lift Vault has a brand new forum where lifters can connect, ask questions, and geek out on getting stronger.
Check it out at forum.liftvault.com

Copyright © 2021 All Rights Reserved · Lift Vault · Celebrity Workout Programs · Privacy Policy · Medical Disclaimer