Jeff Nippard-Women's Specialization program

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!
I'm currently adding in alternate exercises and tips from the 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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