NROLFW stage 1 schedule?

jmcreynolds91

Hello all.

I am starting this program in the next couple of days and for the life of me, cannot understand how the schedule is supposed to go. The book is so confusing to me. Can anyone break down stage one and how it should be performed?

Thanks for your help.

jmcreynolds91

anyone at all?

c8linmarie

In stage 1, you will be doing a total of 16 workouts, broken down into 2 groups: A and B

If you are doing it 3x per week, it should look something like this:

MON: workout A
WED: workout B
FRI: workout A
SAT and SUN: rest

The next week...

MON: workout B
WED: workout A
FRI: workout B
SAT and SUN: rest

Rinse and repeat for approximately 4 weeks

It has been a long while since I've done New Rules, but this is how I remember it ...

jmcreynolds91

Oh okay, i see now. Thanks so much for your help!

c8linmarie

If you need a breakdown of the actual workout themselves, it should look something like this:

WORKOUT A

A: squat. 1 of 2 sets
A: squat. 2 of 2 sets
B1: push-up. 1 of 2 sets
B2: seated row. 1 of 2 sets
B1: push-up. 2 of 2 sets
B2: seated row. 2 of 2 sets
C1: step-up. 1 of 2 sets
C2: prone jack knife. 1 of 2 sets
C1: step-up. 2 of 2 sets
C2: prone jack knife. 2 of 2 sets

WORKOUT B

A: deadlift. 1 of 2 sets
A: deadlift. 2 of 2 sets
B1: DB shoulder press. 1 of 2 sets
B2: wide grip lat pull down. 1 of 2 sets
B1: DB shoulder press. 2 of 2 sets
B2: wide grip lat pull down. 2 of 2 sets
C1: lunge. 1 of 2 sets
C2: swiss ball crunch. 1 of 2 sets
C1: lunge. 2 of 2 sets
C2: swiss ball crunch. 2 of 2 sets

There is a group called: New Rules of Lifting for Women. Highly recommend you join if you have more questions.