ジェフ・ニパードIntermediate-to-advanced women who want targeted hypertrophy and strength without guessing.
Jeff created this program to bridge the gap between women’s general training and high-level physique results. Recognizing that many female trainees want both shape and strength, he designed a structured, evidence-based 8-week protocol with compound lifts (squats, deadlifts) plus specialization for glutes, shoulders, abs and back. It provides clear progressions in load, reps and volume to help women move beyond generic routines and make real, measurable gains.
Program Roadmap
8 weeks, Frequency. 6 days/week. 2. Equipment. Full gym (barbells, machines, cables). 3. Focus. heavy compound strength sessions — e.g., back squat, deadlift (set/rep range ~3-5 reps for strength) — combined with moderate-high rep specialization for glutes/shoulders/abs/back (~10-20+ reps). 4. Progression. structured blocks with volume accumulation, then intensity phases; alternating rep ranges, variation in exercises and rest periods. 5. Aesthetic focus. glutes, shoulders and back muscle zones prioritized with accessory work, supersets, and hypertrophy-specific techniques, not simply general full-body maintenance.
Legs
AbsLegs
Chest
Back
Shoulders
ArmsBackLegsAbsLegsChestBackShouldersArms- Focus on technique on major lifts—quality over ego. Make sure hip hinge is correct for glute development.
- Track progress via reps, sets, load and volume; once one variable plateaus, adjust one at a time.
- Prioritize glute activation: use hip-thrusts, RDLs and abductions with controlled eccentrics and full extension.
- Recovery is key: training 6 days/week demands quality sleep, nutrition (protein + recovery) and deloads when needed.
- Use %1RM for compound lifts and RPE for accessory work, to autoregulate day-to-day.
- Don’t skip specialization work: even if tired, maintain volume in glutes/shoulders/abs because that’s the focus.
- If your 1RM is 100kg
- "80%" on a set means you should lift 80kg.
Jeff Nippard is a natural bodybuilder and professional trainer with a degree in biochemistry who focuses on designing science-based workout programs. His YouTube channel has over 7 million subscribers, and he creates content based on his deep understanding of exercise physiology, nutrition, and training methodology. He has developed numerous programs specifically aimed at improving women's physique and strength, with his Women's Specialization Program being an 8-week program designed to promote focused development of the glutes, shoulders, abs, and back.
