No BS Hypertrophy Pt.2

by iammarpar

2 athletes joined

Program Description

Welcome to Part 2 of No BS Hypertrothy series, tailored for novice/intermediate-level female athletes. This program introduces new exercise variations, like sumo squats and sumo deadlifts, to add diversity and challenge to your workouts. With an increased focus on core exercises, this program aims to strengthen your core, essential for overall stability and performance. It's ideal for those seeking to improve pull-up proficiency, incorporating exercises like assisted pull-ups and lat pulldowns to build upper body strength and technique.

Program Overview

Level

Intermediate, Novice

Goal

Bodybuilding

Equipment

Full Gym

Program Length

8 weeks

Time Per Workout

60 minutes

Created

Mar 16, 2024 09:32

Last Edited

Jul 16, 2024 01:48

Day 3

Overhead Press (Barbell)

3 Sets

1 Set

6-8 Reps

@10

Lat Pulldown

3 Sets

1 Set

8-10 Reps

@10

Cable Crossover

3 Sets

1 Set

10-12 Reps

@10

Bent Over Row (Barbell)

2 Sets

1 Set

6-10 Reps

@10

Skull Crusher

2 Sets

1 Set

8-10 Reps

@10

Hammer Curl

2 Sets

1 Set

8-10 Reps

@10

Tricep Rope Push Down (Cable)

2 Sets

1 Set

8-10 Reps

@10

Lateral Raise (Dumbbell)

2 Sets

1 Set

10-12 Reps

@10

Day 2

Sumo Squat

3 Sets

1 Set

6-8 Reps

@10

Hip Thrust (Barbell)

3 Sets

1 Set

8-10 Reps

@10

Reverse Lunge (Dumbbell)

2 Sets

1 Set

8-10 Reps

@10

Hanging Leg Raise

2 Sets

1 Set

10-12 Reps

@10

Leg Extension

2 Sets

1 Set

10-15 Reps

@10

Hip Abductor (Machine)

1 Set

10-15 Reps

@10

Standing Calf Raise

4 Sets

1 Set

10-15 Reps

@10

Day 1

Sumo Deadlift (Barbell)

3 Sets

1 Set

6-8 Reps

@10

Pull-Up (Assisted)

3 Sets

1 Set

6-8 Reps

@10

Goblet Squat

2 Sets

1 Set

10-15 Reps

@10

Incline Bench Press (Dumbbell)

2 Sets

1 Set

8-10 Reps

@10

Seated Dumbbell Curl

2 Sets

1 Set

8-10 Reps

@10

Lateral Raise (Dumbbell)

2 Sets

1 Set

10-12 Reps

@10

Back Extension

2 Sets

1 Set

10-15 Reps

@10

Bicep Curl (Cable)

2 Sets

1 Set

10-15 Reps

@10