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Women’s program
by H B.
3 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
Jun 09, 2024 02:17
down_app
Week 1
1 / 12 Weeks
Day 2
1
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
2A
Lat Pulldown
4 Sets
10-15 Reps
2B
Rear Delt Fly (Dumbbell)
4 Sets
-
3A
Hip Thrust (Barbell)
4 Sets
8-12 Reps
3B
Chest Fly (Machine)
3 Sets
10-15 Reps
4
Run
1 Set
5-15 mins
Day 1
1
Hack Squat
4 Sets
6-10 Reps
3A
Push Up (Knees)
3 Sets
AMRAP
3B
Bicep Curl (Machine)
3 Sets
8-12 Reps
4A
Decline Crunch
4 Sets
AMRAP
4B
Seated Calf Raise
4 Sets
10-15 Reps
5
Run
1 Set
5-15 mins
Day 3
1
Hack Squat
3 Sets
6-8 Reps
2A
Chest Supported Row (Machine)
3 Sets
8-12 Reps
2B
Shoulder Press (Machine)
2 Sets
6-10 Reps
3A
Hyperextension
4 Sets
10-12 Reps
3B
Seated Calf Raise
4 Sets
12-15 Reps
4
Run
1 Set
5-15 mins
Day 1
1
Hack Squat
4 Sets
6-10 Reps
3A
Push Up (Knees)
3 Sets
AMRAP
3B
Bicep Curl (Machine)
3 Sets
8-12 Reps
4A
Decline Crunch
4 Sets
AMRAP
4B
Seated Calf Raise
4 Sets
10-15 Reps
5
Run
1 Set
5-15 mins
Day 2
1
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
2A
Lat Pulldown
4 Sets
10-15 Reps
2B
Rear Delt Fly (Dumbbell)
4 Sets
-
3A
Hip Thrust (Barbell)
4 Sets
8-12 Reps
3B
Chest Fly (Machine)
3 Sets
10-15 Reps
4
Run
1 Set
5-15 mins
Day 3
1
Hack Squat
3 Sets
6-8 Reps
2A
Chest Supported Row (Machine)
3 Sets
8-12 Reps
2B
Shoulder Press (Machine)
2 Sets
6-10 Reps
3A
Hyperextension
4 Sets
10-12 Reps
3B
Seated Calf Raise
4 Sets
12-15 Reps
4
Run
1 Set
5-15 mins
Day 1
1
Hack Squat
4 Sets
6-10 Reps
3A
Push Up (Knees)
3 Sets
AMRAP
3B
Bicep Curl (Machine)
3 Sets
8-12 Reps
4A
Decline Crunch
4 Sets
AMRAP
4B
Seated Calf Raise
4 Sets
10-15 Reps
5
Run
1 Set
5-15 mins
Day 2
1
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
2A
Lat Pulldown
4 Sets
10-15 Reps
2B
Rear Delt Fly (Dumbbell)
4 Sets
-
3A
Hip Thrust (Barbell)
4 Sets
8-12 Reps
3B
Chest Fly (Machine)
3 Sets
10-15 Reps
4
Run
1 Set
5-15 mins
Day 3
1
Hack Squat
3 Sets
6-8 Reps
2A
Chest Supported Row (Machine)
3 Sets
8-12 Reps
2B
Shoulder Press (Machine)
2 Sets
6-10 Reps
3A
Hyperextension
4 Sets
10-12 Reps
3B
Seated Calf Raise
4 Sets
12-15 Reps
4
Run
1 Set
5-15 mins
Day 1
1
Hack Squat
4 Sets
6-10 Reps
3A
Push Up (Knees)
3 Sets
AMRAP
3B
Bicep Curl (Machine)
3 Sets
8-12 Reps
4A
Decline Crunch
4 Sets
AMRAP
4B
Seated Calf Raise
4 Sets
10-15 Reps
5
Run
1 Set
5-15 mins
Day 2
1
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
2A
Lat Pulldown
4 Sets
10-15 Reps
2B
Rear Delt Fly (Dumbbell)
4 Sets
-
3A
Hip Thrust (Barbell)
4 Sets
8-12 Reps
3B
Chest Fly (Machine)
3 Sets
10-15 Reps
4
Run
1 Set
5-15 mins
Day 3
1
Hack Squat
3 Sets
6-8 Reps
2A
Chest Supported Row (Machine)
3 Sets
8-12 Reps
2B
Shoulder Press (Machine)
2 Sets
6-10 Reps
3A
Hyperextension
4 Sets
10-12 Reps
3B
Seated Calf Raise
4 Sets
12-15 Reps
4
Run
1 Set
5-15 mins
Day 1
1
Hack Squat
4 Sets
6-10 Reps
3A
Push Up (Knees)
3 Sets
AMRAP
3B
Bicep Curl (Machine)
3 Sets
8-12 Reps
4A
Decline Crunch
4 Sets
AMRAP
4B
Seated Calf Raise
4 Sets
10-15 Reps
5
Run
1 Set
5-15 mins
Day 2
1
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
2A
Lat Pulldown
4 Sets
10-15 Reps
2B
Rear Delt Fly (Dumbbell)
4 Sets
-
3A
Hip Thrust (Barbell)
4 Sets
8-12 Reps
3B
Chest Fly (Machine)
3 Sets
10-15 Reps
4
Run
1 Set
5-15 mins
Day 3
1
Hack Squat
3 Sets
6-8 Reps
2A
Chest Supported Row (Machine)
3 Sets
8-12 Reps
2B
Shoulder Press (Machine)
2 Sets
6-10 Reps
3A
Hyperextension
4 Sets
10-12 Reps
3B
Seated Calf Raise
4 Sets
12-15 Reps
4
Run
1 Set
5-15 mins
Day 1
1
Hack Squat
4 Sets
6-10 Reps
3A
Push Up (Knees)
3 Sets
AMRAP
3B
Bicep Curl (Machine)
3 Sets
8-12 Reps
4A
Decline Crunch
4 Sets
AMRAP
4B
Seated Calf Raise
4 Sets
10-15 Reps
5
Run
1 Set
5-15 mins
Day 2
1
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
2A
Lat Pulldown
4 Sets
10-15 Reps
2B
Rear Delt Fly (Dumbbell)
4 Sets
-
3A
Hip Thrust (Barbell)
4 Sets
8-12 Reps
3B
Chest Fly (Machine)
3 Sets
10-15 Reps
4
Run
1 Set
5-15 mins
Day 3
1
Hack Squat
3 Sets
6-8 Reps
2A
Chest Supported Row (Machine)
3 Sets
8-12 Reps
2B
Shoulder Press (Machine)
2 Sets
6-10 Reps
3A
Hyperextension
4 Sets
10-12 Reps
3B
Seated Calf Raise
4 Sets
12-15 Reps
4
Run
1 Set
5-15 mins
Day 1
1
Hack Squat
4 Sets
6-10 Reps
3A
Push Up (Knees)
3 Sets
AMRAP
3B
Bicep Curl (Machine)
3 Sets
8-12 Reps
4A
Decline Crunch
4 Sets
AMRAP
4B
Seated Calf Raise
4 Sets
10-15 Reps
5
Run
1 Set
5-15 mins
Day 2
1
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
2A
Lat Pulldown
4 Sets
10-15 Reps
2B
Rear Delt Fly (Dumbbell)
4 Sets
-
3A
Hip Thrust (Barbell)
4 Sets
8-12 Reps
3B
Chest Fly (Machine)
3 Sets
10-15 Reps
4
Run
1 Set
5-15 mins
Day 3
1
Hack Squat
3 Sets
6-8 Reps
2A
Chest Supported Row (Machine)
3 Sets
8-12 Reps
2B
Shoulder Press (Machine)
2 Sets
6-10 Reps
3A
Hyperextension
4 Sets
10-12 Reps
3B
Seated Calf Raise
4 Sets
12-15 Reps
4
Run
1 Set
5-15 mins
Day 1
1
Hack Squat
4 Sets
6-10 Reps
3A
Push Up (Knees)
3 Sets
AMRAP
3B
Bicep Curl (Machine)
3 Sets
8-12 Reps
4A
Decline Crunch
4 Sets
AMRAP
4B
Seated Calf Raise
4 Sets
10-15 Reps
5
Run
1 Set
5-15 mins
Day 2
1
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
2A
Lat Pulldown
4 Sets
10-15 Reps
2B
Rear Delt Fly (Dumbbell)
4 Sets
-
3A
Hip Thrust (Barbell)
4 Sets
8-12 Reps
3B
Chest Fly (Machine)
3 Sets
10-15 Reps
4
Run
1 Set
5-15 mins
Day 3
1
Hack Squat
3 Sets
6-8 Reps
2A
Chest Supported Row (Machine)
3 Sets
8-12 Reps
2B
Shoulder Press (Machine)
2 Sets
6-10 Reps
3A
Hyperextension
4 Sets
10-12 Reps
3B
Seated Calf Raise
4 Sets
12-15 Reps
4
Run
1 Set
5-15 mins
Day 1
1
Hack Squat
4 Sets
6-10 Reps
3A
Push Up (Knees)
3 Sets
AMRAP
3B
Bicep Curl (Machine)
3 Sets
8-12 Reps
4A
Decline Crunch
4 Sets
AMRAP
4B
Seated Calf Raise
4 Sets
10-15 Reps
5
Run
1 Set
5-15 mins
Day 2
1
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
2A
Lat Pulldown
4 Sets
10-15 Reps
2B
Rear Delt Fly (Dumbbell)
4 Sets
-
3A
Hip Thrust (Barbell)
4 Sets
8-12 Reps
3B
Chest Fly (Machine)
3 Sets
10-15 Reps
4
Run
1 Set
5-15 mins
Day 3
1
Hack Squat
3 Sets
6-8 Reps
2A
Chest Supported Row (Machine)
3 Sets
8-12 Reps
2B
Shoulder Press (Machine)
2 Sets
6-10 Reps
3A
Hyperextension
4 Sets
10-12 Reps
3B
Seated Calf Raise
4 Sets
12-15 Reps
4
Run
1 Set
5-15 mins
Day 1
1
Hack Squat
4 Sets
6-10 Reps
3A
Push Up (Knees)
3 Sets
AMRAP
3B
Bicep Curl (Machine)
3 Sets
8-12 Reps
4A
Decline Crunch
4 Sets
AMRAP
4B
Seated Calf Raise
4 Sets
10-15 Reps
5
Run
1 Set
5-15 mins
Day 2
1
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
2A
Lat Pulldown
4 Sets
10-15 Reps
2B
Rear Delt Fly (Dumbbell)
4 Sets
-
3A
Hip Thrust (Barbell)
4 Sets
8-12 Reps
3B
Chest Fly (Machine)
3 Sets
10-15 Reps
4
Run
1 Set
5-15 mins
Day 3
1
Hack Squat
3 Sets
6-8 Reps
2A
Chest Supported Row (Machine)
3 Sets
8-12 Reps
2B
Shoulder Press (Machine)
2 Sets
6-10 Reps
3A
Hyperextension
4 Sets
10-12 Reps
3B
Seated Calf Raise
4 Sets
12-15 Reps
4
Run
1 Set
5-15 mins
Day 1
1
Hack Squat
4 Sets
6-10 Reps
3A
Push Up (Knees)
3 Sets
AMRAP
3B
Bicep Curl (Machine)
3 Sets
8-12 Reps
4A
Decline Crunch
4 Sets
AMRAP
4B
Seated Calf Raise
4 Sets
10-15 Reps
5
Run
1 Set
5-15 mins
Day 2
1
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
2A
Lat Pulldown
4 Sets
10-15 Reps
2B
Rear Delt Fly (Dumbbell)
4 Sets
-
3A
Hip Thrust (Barbell)
4 Sets
8-12 Reps
3B
Chest Fly (Machine)
3 Sets
10-15 Reps
4
Run
1 Set
5-15 mins
Day 3
1
Hack Squat
3 Sets
6-8 Reps
2A
Chest Supported Row (Machine)
3 Sets
8-12 Reps
2B
Shoulder Press (Machine)
2 Sets
6-10 Reps
3A
Hyperextension
4 Sets
10-12 Reps
3B
Seated Calf Raise
4 Sets
12-15 Reps
4
Run
1 Set
5-15 mins
Day 1
1
Hack Squat
4 Sets
6-10 Reps
3A
Push Up (Knees)
3 Sets
AMRAP
3B
Bicep Curl (Machine)
3 Sets
8-12 Reps
4A
Decline Crunch
4 Sets
AMRAP
4B
Seated Calf Raise
4 Sets
10-15 Reps
5
Run
1 Set
5-15 mins
Day 2
1
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
2A
Lat Pulldown
4 Sets
10-15 Reps
2B
Rear Delt Fly (Dumbbell)
4 Sets
-
3A
Hip Thrust (Barbell)
4 Sets
8-12 Reps
3B
Chest Fly (Machine)
3 Sets
10-15 Reps
4
Run
1 Set
5-15 mins
Day 3
1
Hack Squat
3 Sets
6-8 Reps
2A
Chest Supported Row (Machine)
3 Sets
8-12 Reps
2B
Shoulder Press (Machine)
2 Sets
6-10 Reps
3A
Hyperextension
4 Sets
10-12 Reps
3B
Seated Calf Raise
4 Sets
12-15 Reps
4
Run
1 Set
5-15 mins