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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
May 21, 2024 02:11
down_app
Week 1
1 / 8 Weeks
Day 2
1
Sumo Squat
3 Sets
1 Set
6-8 Reps
6-8 Reps
@9
@10
2
Hip Thrust (Barbell)
3 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
3
Reverse Lunge (Dumbbell)
3 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
4
Hanging Leg Raise
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
5
Leg Extension
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
6
Hip Abductor (Machine)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
7
Standing Calf Raise
4 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
Day 1
1
Sumo Deadlift (Barbell)
3 Sets
1 Set
6-8 Reps
6-8 Reps
@9
@10
2
Pull-Up (Assisted)
3 Sets
1 Set
6-8 Reps
6-8 Reps
@9
@10
3
Goblet Squat
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
4
Incline Bench Press (Dumbbell)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
5
Seated Dumbbell Curl
2 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
6
Lateral Raise (Dumbbell)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
7
Back Extension
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
8
Bicep Curl (Cable)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
9
Hip Abductor (Machine)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
Day 3
1
Overhead Press (Barbell)
3 Sets
1 Set
6-8 Reps
6-8 Reps
@9
@10
2
Lat Pulldown
3 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
3
Cable Crossover
3 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
4
Bent Over Row (Barbell)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@9
@10
5
Skull Crusher
2 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
6
Hammer Curl
2 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
7
Tricep Rope Push Down (Cable)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
8
Lateral Raise (Dumbbell)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
Day 1
1
Sumo Deadlift (Barbell)
3 Sets
1 Set
6-8 Reps
6-8 Reps
@9
@10
2
Pull-Up (Assisted)
3 Sets
1 Set
6-8 Reps
6-8 Reps
@9
@10
3
Goblet Squat
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
4
Incline Bench Press (Dumbbell)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
5
Seated Dumbbell Curl
2 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
6
Lateral Raise (Dumbbell)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
7
Back Extension
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
8
Bicep Curl (Cable)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
9
Hip Abductor (Machine)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
Day 2
1
Sumo Squat
3 Sets
1 Set
6-8 Reps
6-8 Reps
@9
@10
2
Hip Thrust (Barbell)
3 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
3
Reverse Lunge (Dumbbell)
3 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
4
Hanging Leg Raise
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
5
Leg Extension
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
6
Hip Abductor (Machine)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
7
Standing Calf Raise
4 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
Day 3
1
Overhead Press (Barbell)
3 Sets
1 Set
6-8 Reps
6-8 Reps
@9
@10
2
Lat Pulldown
3 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
3
Cable Crossover
3 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
4
Bent Over Row (Barbell)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@9
@10
5
Skull Crusher
2 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
6
Hammer Curl
2 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
7
Tricep Rope Push Down (Cable)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
8
Lateral Raise (Dumbbell)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
Day 1
1
Sumo Deadlift (Barbell)
3 Sets
1 Set
6-8 Reps
6-8 Reps
@9
@10
2
Pull-Up (Assisted)
3 Sets
1 Set
6-8 Reps
6-8 Reps
@9
@10
3
Goblet Squat
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
4
Incline Bench Press (Dumbbell)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
5
Seated Dumbbell Curl
2 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
6
Lateral Raise (Dumbbell)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
7
Back Extension
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
8
Bicep Curl (Cable)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
9
Hip Abductor (Machine)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
Day 2
1
Sumo Squat
3 Sets
1 Set
6-8 Reps
6-8 Reps
@9
@10
2
Hip Thrust (Barbell)
3 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
3
Reverse Lunge (Dumbbell)
3 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
4
Hanging Leg Raise
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
5
Leg Extension
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
6
Hip Abductor (Machine)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
7
Standing Calf Raise
4 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
Day 3
1
Overhead Press (Barbell)
3 Sets
1 Set
6-8 Reps
6-8 Reps
@9
@10
2
Lat Pulldown
3 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
3
Cable Crossover
3 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
4
Bent Over Row (Barbell)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@9
@10
5
Skull Crusher
2 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
6
Hammer Curl
2 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
7
Tricep Rope Push Down (Cable)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
8
Lateral Raise (Dumbbell)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
Day 1
1
Sumo Deadlift (Barbell)
3 Sets
1 Set
6-8 Reps
6-8 Reps
@9
@10
2
Pull-Up (Assisted)
3 Sets
1 Set
6-8 Reps
6-8 Reps
@9
@10
3
Goblet Squat
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
4
Incline Bench Press (Dumbbell)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
5
Seated Dumbbell Curl
2 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
6
Lateral Raise (Dumbbell)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
7
Back Extension
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
8
Bicep Curl (Cable)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
9
Hip Abductor (Machine)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
Day 2
1
Sumo Squat
3 Sets
1 Set
6-8 Reps
6-8 Reps
@9
@10
2
Hip Thrust (Barbell)
3 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
3
Reverse Lunge (Dumbbell)
3 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
4
Hanging Leg Raise
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
5
Leg Extension
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
6
Hip Abductor (Machine)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
7
Standing Calf Raise
4 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
Day 3
1
Overhead Press (Barbell)
3 Sets
1 Set
6-8 Reps
6-8 Reps
@9
@10
2
Lat Pulldown
3 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
3
Cable Crossover
3 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
4
Bent Over Row (Barbell)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@9
@10
5
Skull Crusher
2 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
6
Hammer Curl
2 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
7
Tricep Rope Push Down (Cable)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
8
Lateral Raise (Dumbbell)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
Day 1
1
Sumo Deadlift (Barbell)
3 Sets
1 Set
6-8 Reps
6-8 Reps
@9
@10
2
Pull-Up (Assisted)
3 Sets
1 Set
6-8 Reps
6-8 Reps
@9
@10
3
Goblet Squat
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
4
Incline Bench Press (Dumbbell)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
5
Seated Dumbbell Curl
2 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
6
Lateral Raise (Dumbbell)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
7
Back Extension
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
8
Bicep Curl (Cable)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
9
Hip Abductor (Machine)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
Day 2
1
Sumo Squat
3 Sets
1 Set
6-8 Reps
6-8 Reps
@9
@10
2
Hip Thrust (Barbell)
3 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
3
Reverse Lunge (Dumbbell)
3 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
4
Hanging Leg Raise
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
5
Leg Extension
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
6
Hip Abductor (Machine)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
7
Standing Calf Raise
4 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
Day 3
1
Overhead Press (Barbell)
3 Sets
1 Set
6-8 Reps
6-8 Reps
@9
@10
2
Lat Pulldown
3 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
3
Cable Crossover
3 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
4
Bent Over Row (Barbell)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@9
@10
5
Skull Crusher
2 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
6
Hammer Curl
2 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
7
Tricep Rope Push Down (Cable)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
8
Lateral Raise (Dumbbell)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
Day 1
1
Sumo Deadlift (Barbell)
3 Sets
1 Set
6-8 Reps
6-8 Reps
@9
@10
2
Pull-Up (Assisted)
3 Sets
1 Set
6-8 Reps
6-8 Reps
@9
@10
3
Goblet Squat
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
4
Incline Bench Press (Dumbbell)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
5
Seated Dumbbell Curl
2 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
6
Lateral Raise (Dumbbell)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
7
Back Extension
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
8
Bicep Curl (Cable)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
9
Hip Abductor (Machine)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
Day 2
1
Sumo Squat
3 Sets
1 Set
6-8 Reps
6-8 Reps
@9
@10
2
Hip Thrust (Barbell)
3 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
3
Reverse Lunge (Dumbbell)
3 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
4
Hanging Leg Raise
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
5
Leg Extension
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
6
Hip Abductor (Machine)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
7
Standing Calf Raise
4 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
Day 3
1
Overhead Press (Barbell)
3 Sets
1 Set
6-8 Reps
6-8 Reps
@9
@10
2
Lat Pulldown
3 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
3
Cable Crossover
3 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
4
Bent Over Row (Barbell)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@9
@10
5
Skull Crusher
2 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
6
Hammer Curl
2 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
7
Tricep Rope Push Down (Cable)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
8
Lateral Raise (Dumbbell)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
Day 1
1
Sumo Deadlift (Barbell)
3 Sets
1 Set
6-8 Reps
6-8 Reps
@9
@10
2
Pull-Up (Assisted)
3 Sets
1 Set
6-8 Reps
6-8 Reps
@9
@10
3
Goblet Squat
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
4
Incline Bench Press (Dumbbell)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
5
Seated Dumbbell Curl
2 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
6
Lateral Raise (Dumbbell)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
7
Back Extension
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
8
Bicep Curl (Cable)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
9
Hip Abductor (Machine)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
Day 2
1
Sumo Squat
3 Sets
1 Set
6-8 Reps
6-8 Reps
@9
@10
2
Hip Thrust (Barbell)
3 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
3
Reverse Lunge (Dumbbell)
3 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
4
Hanging Leg Raise
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
5
Leg Extension
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
6
Hip Abductor (Machine)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
7
Standing Calf Raise
4 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
Day 3
1
Overhead Press (Barbell)
3 Sets
1 Set
6-8 Reps
6-8 Reps
@9
@10
2
Lat Pulldown
3 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
3
Cable Crossover
3 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
4
Bent Over Row (Barbell)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@9
@10
5
Skull Crusher
2 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
6
Hammer Curl
2 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
7
Tricep Rope Push Down (Cable)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
8
Lateral Raise (Dumbbell)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
Day 1
1
Sumo Deadlift (Barbell)
3 Sets
1 Set
6-8 Reps
6-8 Reps
@9
@10
2
Pull-Up (Assisted)
3 Sets
1 Set
6-8 Reps
6-8 Reps
@9
@10
3
Goblet Squat
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
4
Incline Bench Press (Dumbbell)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
5
Seated Dumbbell Curl
2 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
6
Lateral Raise (Dumbbell)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
7
Back Extension
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
8
Bicep Curl (Cable)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
9
Hip Abductor (Machine)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
Day 2
1
Sumo Squat
3 Sets
1 Set
6-8 Reps
6-8 Reps
@9
@10
2
Hip Thrust (Barbell)
3 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
3
Reverse Lunge (Dumbbell)
3 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
4
Hanging Leg Raise
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
5
Leg Extension
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
6
Hip Abductor (Machine)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
7
Standing Calf Raise
4 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
Day 3
1
Overhead Press (Barbell)
3 Sets
1 Set
6-8 Reps
6-8 Reps
@9
@10
2
Lat Pulldown
3 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
3
Cable Crossover
3 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
4
Bent Over Row (Barbell)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@9
@10
5
Skull Crusher
2 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
6
Hammer Curl
2 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
7
Tricep Rope Push Down (Cable)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
8
Lateral Raise (Dumbbell)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10