Can someone make my female friend a workout plan?

[Spunky]

im not a trainer.. i do powerlifting.. she wants to lose bodyfat and gain some muscle.. i already made a diet for her but im not sure how to go about planning a womans workout.....

someone give me some ideas..

 

[Gladiola]

How much does she want to put into it? I.E. if she won't lift 4-5 times per week, we can suggest some training splits that will fit into 3 X per week... better she have a workout plan she can live with & stick to than she's given a plan that's too much & drops out like so many do.... I get upset at the thought

Has she ever done any lifting? What workouts does she do now, if any?

That's great that she wants to gain muscle... saves us all that speech of how lifting is the way to go.. you won't look like a guy BLAH BLAH

 

[Spunky]

she use to workout alot and went to college and stopped.. got out of shape. i want to give her something she can stick with.