Women’s program

by H B.

4 athletes joined

Program Description

This is a hypertrophy program designed for women. The program is based upon Natural Hypertrophy’s women’s program. Emphasize glutes during exercises when possible.

Program Overview

Level

Novice, Intermediate

Goal

Athletics

Equipment

Full Gym

Program Length

12 weeks

Time Per Workout

70 minutes

Created

Jun 01, 2024 03:14

Last Edited

Jul 17, 2024 05:09

Day 2

Romanian Deadlift (Barbell)

3 Sets

8-12 Reps

Lat Pulldown

4 Sets

10-15 Reps

Rear Delt Fly (Dumbbell)

4 Sets

Hip Thrust (Barbell)

4 Sets

8-12 Reps

Chest Fly (Machine)

3 Sets

10-15 Reps

Run

1 Set

5-15 mins

Day 1

Hack Squat

4 Sets

6-10 Reps

Push Up (Knees)

3 Sets

AMRAP

Bicep Curl (Machine)

3 Sets

8-12 Reps

Decline Crunch

4 Sets

AMRAP

Seated Calf Raise

4 Sets

10-15 Reps

Run

1 Set

5-15 mins

Day 3

Hack Squat

3 Sets

6-8 Reps

Chest Supported Row (Machine)

3 Sets

8-12 Reps

Shoulder Press (Machine)

2 Sets

6-10 Reps

Hyperextension

4 Sets

10-12 Reps

Seated Calf Raise

4 Sets

12-15 Reps

Run

1 Set

5-15 mins