At SET FOR SET, we try to connect people with the best possible diet and workout program matching their unique health and fitness goals. Too often, women find themselves crash dieting, that only makes them feel starved without losing fat.
One of the best workout programs designed for women can be found in the nutrition book, “Thinner Leaner Stronger: The Simple Science of Building The Ultimate Female Body.”
The Thinner Leaner Stronger program focuses on resistance training and proper nutrition to help create a toned physique. The program is derived from a popular workout book and can help you build muscle or lose fat.
In this article, we will explain how the program works, including sample workout routines and diet plans to help you pack on lean muscle.
Table Of Contents
What Is The Thinner Leaner Stronger Workout?
Thinner Leaner Stronger Workout Basics
Thinner Leaner Stronger Workout: 3 Day Split
Thinner Leaner Stronger Workout: 4 Day Split
Thinner Leaner Stronger Workout: 5 Day Split
Nutrition & Tips
Results & Testimonial from People on Reddit
FAQs
What Is The Thinner Leaner Stronger Workout?
The Thinner Leaner Stronger (TLS) workout program was created by Micheal Matthews, a well-known fitness writer and entrepreneur.
Michael Matthews exploded when his fitness book “Bigger Leaner Stronger: The Simple Science of Building The Ultimate Male Body,” was published in 2011. In his biography, Michael states. “I believe that every person can achieve the body of his or her dreams, and I work hard to give everyone that chance by providing workable, proven advice grounded in science, not a desire to sell phony magazines, workout products, or supplements.”
One year later in 2012, he released a follow-up workout book designed specifically for women, “Thinner Leaner Stronger: The Simple Science of Building The Ultimate Female Body.”
The program is split into two parts, including eight weeks of resistance training and one week of rest to prepare your body for the next cycle.
The workouts include cardio and progressive overload resistance training, where you gradually increase the weight of the exercises over time.
Michael Matthews stresses the importance of gradually increasing the load to promote muscle growth. Nutrition is an equally important part of the program because the body requires a bodybuilding diet high in protein to recover from the intense workouts.
Thinner Leaner Stronger Workout Basics
The program is very flexible in that you can choose to do a three-, four-, or five-day split, with workouts ranging from 45 to 70 minutes.
The number of days you work a week is completely optional, but the decision should depend on your experience level and availability. Michael Matthew usually recommends that beginners start with the 3-day split for Thinner Leaner Stronger.
The workouts are divided into major muscle groups such as lower body, upper body, and core.
It focuses on compound, multi-joint exercises and functional training. Functional training is a type of strength training that focuses on preparing the body for daily activities outside the gym.
The seven basic functional training movements are squat, lunge, hinge, push, pull, carry, and rotate.
Resistance training workouts in TLS Workout Program all follow the same pattern and feature:
A light warmup
Two to three muscle groups per workout
8-10 reps of heavy resistance for compound exercises
The heavy compound exercises should always be performed first while you have the most energy.
You should take two to three minutes between sets to rest, as you should be lifting as heavy as possible.
The last few exercises of a training day are isolation exercises, which are done at higher reps, in the 12-20 range. These exercises help with muscle definition and build endurance. They are done with sixty to ninety seconds of rest time max.
Every single workout should start with light cardio, followed by dynamic stretching (active stretching) for the body parts you are exercising.
You should also have a cool down at the end of static stretching or common stretches where you hold the position for several seconds.
Here is a great 10 minute dynamic workout (Youtube) we made that you can follow along to.
Summary of the above info:
Program Structure
3, 4, or 5-day split options (up to you!).
Workouts last 45-70 minutes.
Workout Pattern (TLS Program)
Begins with a light warmup.
2-3 muscle groups per workout.
8-10 reps for compound exercises (strength/hypertrophy).
12-20 reps for isolation exercises (hypertrophy/endurance).
Compound exercises performed first, isolations after.
Rest Periods
2-3 minutes between sets for heavy lifting.
30-90 seconds for isolation exercises.
Thinner Leaner Stronger Workouts: 3 Day Split
5-10 minutes of light cardio (cycling, jogging, jumping jacks)
Dynamic stretching for the upper body (arm circles, shoulder rolls)
Dynamic stretching for the lower body (leg swings, hip circles)
Cool Down:
5-10 minutes of static stretching
Note: The warmup and cool-down protocol should remain the same regardless of how many days a week you exercise.
Day
Focus
Exercises and Sets x Reps
Day 1
Lower Body (Legs and Glutes)
Barbell Back Squats: 4×8-10
Romanian Deadlifts: 3×10-12
Leg Press: 3×10-12
Calf Press on Leg Press: 3×10-12
Glute Machine: 3×12-15
Day 2
Rest/Active Recovery
Optional: light cardio, yoga, stretching, etc.
Day 3
Upper Body Push and Core
Bench Press: 4×8-10
Overhead Press: 3×8-10
Dumbbell Incline Bench Press: 3×8-10
Plank: 3×30-60 seconds
Russian Twists: 3×20 (10 per side)
Day 4
Rest/Active Recovery
Optional: light cardio, yoga, stretching, etc.
Day 5
Lower Body and Pull (Legs and Back)
Deadlifts: 4×8-10
Front or Back Squats: 3×10-12
Barbell Bent-over Rows: 3×8-10
Lat Pulldowns: 4×10-12
Dumbbell Seated Bicep Curls: 3×12-15
Day 6
Rest/Active Recovery
Optional: i.e. light cardio, yoga or stretching
Day 7
Rest Day
Rest Day!
Thinner Leaner Stronger Workout: 4 Day Split
5-10 minutes of light cardio (cycling, jogging, jumping jacks)
Dynamic stretching for the upper body (arm circles, shoulder rolls)
Dynamic stretching for the lower body (leg swings, hip circles)
Cool Down:
5-10 minutes of static stretching
Note: The warmup and cool-down protocol should remain the same regardless of how many days a week you exercise.
Day
Focus
Exercises and Sets x Reps
Day 1
Lower Body (Quads, Calves)
Squats: 3×8-10
Leg Press: 3×8-10
Walking Lunges: 3×10 (each leg)
Leg Extensions: 3×12
Calf Raises: 4×15
Day 2
Upper Body (Chest, Triceps)
Bench Press: 3×8-10
Dumbbell Flyes: 3×10
Push-ups: 3×10-15
Tricep Dips: 3×10
Overhead Tricep Extension: 3×12
Day 3
Rest/Active Recovery
Optional: i.e. Light cardio, yoga, stretching
Day 4
Lower Body (Hamstrings, Glutes)
Deadlifts: 3×8-10
Bulgarian Split Squats: 3×10 (each leg)
Hamstring Curls: 3×12
Glute Bridges: 3×15
Calf Raises: 4×15
Day 5
Upper Body (Back, Biceps)
Pull-ups/Assisted Pull-ups: 3×6-8
Bent Over Rows: 3×8-10
Lat Pulldowns: 3×10, Bicep Curls: 3×12
Hammer Curls: 3×12
Day 6
Rest/Active Recovery
Optional: Light cardio, swimming, cycling, walking
Day 7
Rest Day
Rest day!
Thinner Leaner Stronger Workout: 5 Day Split
5-10 minutes of light cardio (cycling, jogging, jumping jacks)
Dynamic stretching for the upper body (arm circles, shoulder rolls)
Dynamic stretching for the lower body (leg swings, hip circles)
Cool Down:
5-10 minutes of static stretching
Note: The warmup and cool-down protocol should remain the same regardless of how many days a week you exercise.
Day
Focus
Exercises and Sets x Reps
Day 1
Lower Body (Legs and Glutes)
Barbell Back Squats: 4×8-10
Romanian Deadlifts: 3×10-12
Leg Press (Narrow Stance): 3×10-12
Calf Raises: 4×15-20
Hip Thrusts: 3×10-12
Day 2
Push and Core
Bench Press: 4×8-10
Overhead Press: 3×10-12
Dumbbell Bench Press: 3×12-15
Tricep Dips/Pushdowns: 3×10-12
Plank: 3×30-60 seconds
Day 3
Pull
Deadlifts: 4×8-10
Lat Pulldowns: 3×10-12
Barbell Curls: 3×10-12
Dumbbell One Arm Rows: 3×12-15
Face Pulls: 3×12-15
Day 4
Upper Body and Core
Incline Bench Press: 4×8-10
Pull-Ups/Assisted Pull-Ups: 3×10-12
Seated Dumbbell Shoulder Press: 3×12-15
Cable Crunches: 3×15-20
Russian Twists: 3×20 (10 per side)
Day 5
Lower Body (Legs and Glutes)
Barbell Back Squat (Narrower Stance): 4×8-10
Good Mornings: 3×10-12
Leg Press (Wide Stance): 3×10-12
Calf Raises (Standing or Seated): 4×15-20
Glute Kickbacks (or Hip Thrusts): 3×10-12
Day 6-7
Rest or Active Recovery
Take two days off. You can do rest days or “active” rest days with light cardio, yoga or stretching, etc.
Note: While you could break up your rest days differently, we recommend this format as Day 1 and Day 5 are both lower body days and two days of rest between these days is ideal. Nevertheless, if your work-life schedule gets messy any given week, you can rotate workouts forward or alter the schedule that week to accommodate.
Thinner Leaner Stronger Nutrition
This workout program involves exhausting strength training workouts, so you must follow a bodybuilding diet to recover and build lean muscle properly. Sadly, several programs call for crash dieting, where you drastically decrease calorie intake. The problem with these diets is that you constantly feel starved and have no energy to exercise.
With the Thinner Leaner Stronger program, you have flexibility in what types of foods you can eat as long as you hit your macros with nutrient-dense foods. While technically no food is off-limits if you hit your macronutrient goals, it is best to stick to clean eating.
The diet is based on large amounts of lean protein, whole-grain complex carbohydrates, and healthy fats. Your macronutrient breakdown will depend on your goal and current weight.
Standard Cutting Diet Protocol:
1.2 grams of protein per pound of body weight
1 gram of carbohydrates per pound of body weight
0.2 grams of fat per pound of body weight
For example, a 140-lb woman’s daily macro breakdown would be 170 grams of protein, 140 grams of carbs, and 30 grams of fat per day, for roughly 1,510 calories daily.
However, the protocol changes slightly for heavier people with more fat to lose. If you are considered moderately overweight (30% body fat or more), the program is:
0.8 grams of protein per pound of body weight
0.6 grams of carbohydrates per pound of body weight
0.3 grams of fat per pound of body weight
For example, a 180-lb woman’s daily macro breakdown would be 145 grams of protein, 100 grams of carbs, and 50 grams of fat per day, for roughly 1,430 calories daily.
Women primarily focused on muscle gain and building a strong body should follow the bulking diet protocol.
Standard Bulking Diet Protocol:
1 gram of protein per pound of body weight
2 grams of carbohydrates per pound of body weight
1 gram of carbohydrate per kilogram (2.2 lbs) of body weight post-workout
0.4 grams of fat per pound of body weight
To learn more about nutrition plans and how to track calories, check out our article Everything You Need To Know About Counting Macros.
Thinner Leaner Stronger Tips
Here are some tips to help you maximize your fat loss and muscle gain on the TLS program.
Stay Hydrated: Drink plenty of water throughout the day. The program recommends drinking ¾ to one gallon of water a day.
High protein diet: Focus on high-protein foods to help build lean muscle.
Avoid junk foods: Prioritize nutrient-dense foods and avoid processed foods to help with fat loss.
Portion control: Portion control is significant. You need to be at a caloric deficit to lose weight, so don’t think you can eat more just because you exercised.
Make workouts count: Wasting ridiculous amounts of time in the gym is counterproductive. Only the first few exercises require two minutes or more of rest between sets. The rest should be 60-90 seconds between sets.
Add cardio exercise for cutting: The TLS program is primarily centered on muscle-building workouts, with heavy weights for mid-range reps. Add at least one cardio exercise a week to shed a few extra pounds.
Flexibility: Make sure to adjust your calorie intake based on your goals, current body weight, and response to the diet.
Protein Powder: Protein powder is one of the must-have fitness supplements that’ll save you from missing a meal or not hitting your macro goals.
Results & Testimonial from People on Reddit
We’ve scoured the depths of Reddit to gather real-life testimonials and results from users who have experienced the ‘Thinner Leaner Stronger’ program. These insights come directly from individuals who have embarked on this fitness journey, offering a genuine and unfiltered perspective on the program’s effectiveness, challenges, and transformations.
Through their shared experiences, you’ll gain a better understanding of what to expect and how this program has impacted the lives of real people committed to achieving their fitness goals.
1. Experience/results with Thinner Leaner Stronger (TLS)
Here’s a summary of a Reddit thread discussing experiences and results with the Thinner Leaner Stronger program:
Original Poster: The user is new to weightlifting and has been doing at-home workouts with light dumbbells. They’ve been creating their own program but are considering established programs like Strong Curves and Thinner Leaner Stronger (TLS), with a preference for TLS. They’re seeking advice on TLS for both aesthetic and strength goals.
Response 1 (u/soundsbetterinmyhead): This user had a positive experience with TLS, finding it challenging and effective, especially with progressive overload. They have written a detailed progress report about their journey.
Response 2 (u/shejzhG265): Although they didn’t stick with TLS long enough for a major transformation, they found it helpful in breaking through a plateau. They were surprised by the progress made with the program’s lower volume, noting particular improvement in squats.
Response 3 (u/the_efficient_baxter): The user explains that TLS focuses on progressive overload with an 8-12 rep range for most exercises. They mention that many women in the subreddit have had positive experiences with TLS, including a dumbbell-only version done at home which resulted in strength gains.
Follow-Up (u/HappyNHealthy_Goal and the_efficient_baxter): A user inquires about the dumbbell-only version of TLS, to which the_efficient_baxter responds with a link to their workout plan adapted for dumbbells, demonstrating the program’s flexibility.
2. Thinner, Leaner, Stronger Phase 1 and 2 experience
Here’s another Reddit thread discussing a 39-year-old woman’s 17-week progress with the Thinner Leaner Stronger program:
Original Post (u/Hotdogbusiness_suit): The user details her fitness journey, which includes various training styles and programs over the last 10-12 years, and her experience with pregnancy and breastfeeding. She chose TLS for a dedicated year-long program, aiming to gain muscle and improve strength. Initially, she followed the 5-day TLS plan but switched to a 4-day plan due to time constraints. She has made dietary changes to increase calorie and protein intake and has seen significant improvements in her lifts, including squats, bench presses, overhead presses, and deadlifts. She details everything very clearly, so check out the thread.
Response 1 (u/mommagotapegleg): Discussed weight gain goals, squat progress, and the mental aspects of lifting heavy. Suggested incorporating pin squats for confidence in heavier lifts.
Response 2 (u/earthspy, u/iamthispie, u/QCFeminist): Offered advice on calf exercises, provided motivation, and shared similar experiences with the TLS program.
3. Feedback Request on TLS Program
In this Reddit thread, most users shared positive experiences with strength and aesthetic improvements, though some adjusted the diet to suit their needs better. There’s a general consensus on the program being effective, particularly for beginners, with some users customizing it for added intensity or dietary preferences.
Original Post: The user is considering starting TLS and seeks feedback from others, particularly regarding the recommended macro split and its effectiveness for losing body fat and leaning out.
Response 1 (u/Ok_Purple_4331): A success story featured in the book, the user credits TLS with life-changing improvements in fitness and personal life. They emphasize the motivational aspect of the book and its influence beyond fitness.
Response 2 (u/savfroe): This user experienced significant strength gains during the program and continued it through pregnancy. They followed the program’s macros after childbirth and successfully lost baby weight.
Response 4 (u/mycatyonce): The user noticed improvements in body fat percentage and strength without strictly following the diet. They found the program effective but wished they had followed the diet for potentially better results.
Response 5 (u/Maddymadeline1234): They observed notable glute growth and overall toning from the program, which complemented their Muay Thai training. They didn’t follow the macro split as they prefer a low-carb diet.
Response 6 (u/inesv): After 8 weeks on TLS, this user saw significant body fat reduction. They adjusted the macro split to suit their needs, particularly while breastfeeding.
Response 7 (u/Desmouls and u/blooburrys): Both users found the program beneficial for beginners. One user added super sets and accessory lifts to enhance the routine.
Response 8 (u/maybeactuallyacat): The user is considering TLS for aesthetic muscle goals after getting bored with Strong Curves.
4. 2 month beginner progress (Thinner Leaner Stronger)
Here’s one more Reddit thread. The poster shares their 2 month progress as a beginner on the TLS program:
Original Post (u/missfishersmurder): A 29F, 5’3″, started at 164.2 lbs and is now at 149.4 lbs. She started TLS after a breakup and a commitment to an expensive gym membership. She has a history of eating disorders, so she avoided progress photos and weighing herself initially. She began with the 3-day TLS split and progressed to 4 days, incorporating yoga 2-4 days a week. Her diet is plant-based, with occasional meat consumption, tailored to avoid IBS triggers. She described significant improvements in her physique, including loss of knee pain, better fitting of clothes, and visible ab definition post-workout. She plans to continue with TLS and focus on improving her form in certain exercises.
FAQs
How long does it take to see results on the Thinner Leaner Stronger program?
The TLS program is very intense and produces results pretty quickly. People achieve noticeable results, including building muscle and fat loss in the first month.
Can pregnant women do the Thinner Leaner Stronger workout?
Yes, the program is perfectly safe for women who are pregnant or nursing. Exercise is highly recommended during pregnancy, as it has been shown to lower the risk of weight gain and several harmful conditions.
Will strength training with heavy weights make me bulky?
This is a common misconception regarding strength training in women. Lifting weights will help build lean muscle, increase muscle definition, and burn calories. Fat sits on top of the muscle and makes women appear bulky, especially thigh fat; losing fat is the key.
Can you do the Thinner Leaner Stronger program if you have food allergies or a restrictive diet, such as Vegan or Paleo?
Yes, the TLS workout program is flexible and works with all nutrition plans and food restrictions.
Summary:
The international bestselling fitness book “Thinner Leaner Stronger: The Simple Science of Building The Ultimate Female Body” has helped over 300,000 women develop their best body full of sexy curves. The three main principles of the TLS workout program are progressive overload resistance training, customizable protein-dense nutrient plans, and consistency.
The bodybuilding book features punishing strength training workouts that will simultaneously leave you sweating buckets and shed ugly belly fat. Most women think lifting heavy weights will hurt them or give them unwanted bulk, but strength training is vital for your fitness journey. The TLS program will also teach you how to create meal plans to help meet your health and fitness goals.
There have been 367 peer-reviewed scientific research studies that support the TLS workout program for gaining lean muscle and losing fat. If you follow the TLS cutting diet and workout program, you will start melting belly fat faster than ever while gaining lean muscle. If your goal is to add eye catching amounts if muscle, follow their bulking diet macro protocol.
Not sure if this program is right for you? Take our 60-second Workout Quiz to find the perfect program for you!
