I got this book for Christmas and I’ve finally had the chance to read it. I had the New Rules of Lifting for Women, and it was good. And this is an upgraded ‘super charged’ version of it. Here goes. First, there’s the warm up: Then there’s the strength workouts: Two workouts – A and B. Workout A has the exercises I’ll do in the gym (with more equipment). Workout B has the exercises I’ll do at home (with the barbell and gear I have at home. I’ll do three workouts a week, mon, wed, sat. A,B,A B,A,B repeat. And I’ll run three days too, tue, thu, sun. One rest day, fri. Baseline – 2 workouts a day – Core, Combination & Strength in the morning. – Metabolic in the evening. 8 workouts, 3 times a week, will take 3 weeks. Workout A – Gym Workout B – Home Hypertrophy – 1 workout a day – Core & Strength in the morning. 12 workouts, 3 times a week will take 4 weeks. Workout A – Gym Workout B – Home Strength – 1 workout a day – Core, Strength, Power & Endurance in the morning. 12 workouts, 3 times a week will take 4 weeks. Workout A – Gym Workout B – Home I’ll build the weight each time I workout, adding more each time and taking a note of it. See the full plan in excel here:

Strength Plan 2015

I’ll do: – Baseline for 3 weeks – Hypertrophy for 4 weeks – Baseline for 3 weeks Then we’ll go on holiday for 3 weeks – Hypertrophy for 4 weeks – Strength for 4 weeks Then I’ll start training for the Loch Ness Marathon with more focus on running / less focus on strength work. Looking forward to a new structured strength workout as of next week. 🙂

Along with my Eating Right plan.