No BS Hypertrophy Pt.2

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.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Overhead Press (Barbell)

Lat Pulldown

Cable Crossover

Bent Over Row (Barbell)

Skull Crusher

Hammer Curl

Tricep Rope Push Down (Cable)

Lateral Raise (Dumbbell)

Upper body

Sumo Squat

Hip Thrust (Barbell)

Reverse Lunge (Dumbbell)

Hanging Leg Raise

Leg Extension

Hip Abductor (Machine)

Standing Calf Raise

Day 2 - Lower body & Core

Sumo Deadlift (Barbell)

Pull-Up (Assisted)

Goblet Squat

Incline Bench Press (Dumbbell)

Seated Dumbbell Curl

Back Extension

Bicep Curl (Cable)

Day 1 - Push & Pull

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