Jeff Nippard-Women's Specialization program
Strength training program designed for intermediate to advanced lifters with a special focus on glutes, shoulders, abs and back hypertrophy.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Back Squat | 3 | 5 reps | 70% |
| 2 | Hip Thrust (Barbell) | 3 | 12–15 reps | @8 |
| 3 | Romanian Deadlift (Barbell) | 1 | 10–12 reps | @8 |
| 1 | 10–12 reps | @8 | ||
| 4 | Glute Kickback (Cable) | 2 | 12–15 reps | @7 |
| 5 | Hip Abductor (Machine) | 2 | 20–25 reps | @8 |
| 6 | Bicycle Crunch | 3 | 15–20 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 4 | 4 reps | 75% |
| 2 | Front Squat (Barbell) | 2 | 10–12 reps | @8 |
| 1 | 10–2 reps | @8 | ||
| 3 | Hip Thrust (Bodyweight) | 2 | 25–30 reps | @8 |
| 4 | Leg Curl | 3 | 10–12 reps | @8 |
| 5 | Lateral band walk | 3 | 20 reps | @8 |
| 6 | Hip Abductor (Machine) | 3 | 15 reps | @7 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Standing Shoulder Press (Dumbbell) | 4 | 8–10 reps | @8 |
| 2 | Underhand Lat Pulldown | 4 | 10–12 reps | @8 |
| 3 | Chest Press (Machine) | 3 | 8–10 reps | @7 |
| 4 | Seated Row (Cable) | 3 | 10–12 reps | @8 |
| Superset | ||||
| 5A | Lateral Raise (Dumbbell) | 3 | 15 reps | @9 |
| 5B | Rear Delt Fly (Dumbbell) | 3 | 15 reps | @9 |
| 6 | Seated Face Pull | 3 | 15–20 reps | @9 |
| Superset | ||||
| 7A | Bicep Curl (Cable) | 2 | 10 reps | @8 |
| 7B | Overhead Tricep Extension (Cable) | 2 | 12 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bulgarian Split Squat (Bodyweight) | 3 | 10–12 reps | @7 |
| 2 | Hip Thrust (Barbell) | 3 | 15–20 reps | @8 |
| 3 | Reverse Hyperextension | 3 | 15–20 reps | @8 |
| 4 | Hyperextension | 3 | 12–15 reps | @7 |
| 5 | Hip Abductor (Machine) | 3 | 25–30 reps | @8 |
| 6 | Hollow Hold | 3 | 0.5 min | @7 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Stiff Leg Deadlift | 3 | 6–8 reps | @8 |
| 2 | Walking Lunge | 2 | 12–15 reps | @7 |
| 3 | Hip Thrust (Bodyweight) | 4 | 15–20 reps | @8 |
| 4 | Leg Curl | 3 | 8–12 reps | @7 |
| 5 | Hip Abductor (Machine) | 3 | 10–15 reps | @8 |
| 6 | Seated Calf Raise | 3 | 8–12 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 3 | 8–10 reps | @8 |
| 2 | Underhand Lat Pulldown | 3 | 10–12 reps | @8 |
| 3 | Arnold Press | 3 | 8–10 reps | @8 |
| 4 | Seated Row (Cable) | 3 | 12–15 reps | @8 |
| Superset | ||||
| 5A | Seated Face Pull | 3 | 7 reps | @9 |
| 5B | Lateral Raise (Cable) | 3 | 7 reps | @8 |
| Superset | ||||
| 6A | Bicep Curl (Cable) | 3 | 10 reps | @8 |
| 6B | Tricep Extension (Cable) | 3 | 12 reps | @8 |
Weeks 2–8 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Jeff Nippard-Women's Specialization program is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 8 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Jeff Nippard-Women's Specialization program is structured around 6 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Jeff Nippard-Women's Specialization program is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
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