Elevate your training with the Jeff Nippard Women's Specialization Program, an 8-week journey designed to sculpt and strengthen your physique. Committing to six days a week, this program focuses on compound movements like squats and deadlifts, alongside targeted exercises for glutes and shoulders, ensuring a comprehensive approach to muscle development. Each workout is crafted to challenge you with varying intensities and rep ranges, helping you build strength and confidence in the gym. Get ready to push your limits and achieve your fitness goals with a program tailored for serious results!

The primary goal of this program is to maximize overall muscular development and shape for women in the intermediate to advanced stage of physique development, with a special focus on glutes, shoulders, abs and back hypertrophy. The secondary goal of this program is to increase overall strength on fundamental compound movements that involve large muscle masses.
To understand all the muscles worked, access the F.A.Q, alternate exercises and more, I reccomend getting the program!
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Jeff Nippard-Women's Specialization program

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Back Squat

Hip Thrust (Barbell)

Romanian Deadlift (Barbell)

Glute Kickback (Cable)

Hip Abductor (Machine)

Bicycle Crunch

Deadlift (Barbell)

Front Squat (Barbell)

Hip Thrust (Bodyweight)

Leg Curl

Lateral band walk

Standing Shoulder Press (Dumbbell)

Underhand Lat Pulldown

Chest Press (Machine)

Seated Row (Cable)

Seated Face Pull

Bulgarian Split Squat (Bodyweight)

Reverse Hyperextension

Hyperextension

Hollow Hold

Stiff Leg Deadlift

Walking Lunge

Seated Calf Raise

Incline Bench Press (Dumbbell)

Arnold Press

Lying Leg Curl

Russian Twist

Seated Shoulder Press (Dumbbell)

Wide Grip Lat Pulldown

Skull Crusher (Dumbbell)

Hammer Curl

Sumo Deadlift (Barbell)

Bulgarian Split Squat (Dumbbell)

Glute Kickback

Bench Press (Close Grip)

Lat Pulldown (Single Arm)

One Arm Bent Over Row

Lying Rear Lateral Raise

Pull Through (Cable)

Hanging Leg Raise

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