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Home » Programs » Strength Training Program » Thinner Leaner Stronger Workout Program Spreadsheets

Thinner Leaner Stronger Workout Program Spreadsheets

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By Kyle Risley
Last updated April 18, 2020

Experience level: Beginner

Weeks: Indefinite

Periodization: Block Periodization

Meet prep program: No

Program goal: Fat loss, Hypertrophy


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

Thinner Leaner Stronger is a workout program focused on developing aesthetics for women. In other words: lose weight, build muscle, look better naked, etc.  It was written by Michael Matthews, a trainer who has written extensively on nutrition and aesthetics for both men and women.

Recommended Reading: Thinner Leaner Stronger

While the spreadsheets below are helpful, if you’re new to training with barbells or training in general, it’s important to learn the movements. The best way to do this is with the Thinner Leaner Stronger book. The book also covers the exercise & nutrition theory that the program is based on, which is important for getting the full benefit of the program. Think of these spreadsheets as a helpful tool for executing the plan laid out in the book.

Thinner Leaner Stronger Workout Program Summary

Program NameThinner Leaner Stronger
Program GoalsAesthetics, Weight Loss, Hypertrophy
Days per Week3 days or 4 days
Training StyleSplit
Program LengthIndefinite
Experience LevelNovice
Spreadsheets Available2

Thinner Leaner Stronger Program Spreadsheets

TIP: You can also print these out just like a PDF!

Spreadsheets via /u/parkourdeer + /u/endlesscupcakes on /r/xxfitness

3 Day Split – Thinner Leaner Stronger Spreadsheet

TLS 1-Year Challenge, 3-Day Split | LiftVault.com

4 Day Split – Thinner Leaner Stronger Spreadsheet

TLS - 4 Day Split | LiftVault.com

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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.

Filed Under: Programs, Strength Training Program
Tagged With: 3 Day Workout Plan, 4 Day Workout Plan
Squat frequency: 1, 2
Bench press frequency: 1
Deadlift frequency: 2
Overhead press frequency: 1

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