Jeff NippardIntermediate-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.
프로그램 구성
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.
하체
복근하체
가슴
등
어깨
팔등하체복근하체가슴등어깨팔- 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.
- 1RM이 100kg인 경우
- "80%"로 표기된 세트는 80kg을 들라는 의미입니다.
Jeff Nippard는 생화학 학위를 보유한 자연 보디빌더이자 전문 트레이너로, 과학 기반의 운동 프로그램을 설계하는 데 주력하고 있습니다. 그의 유튜브 채널은 700만 명 이상의 구독자를 보유하고 있으며, 운동 생리학, 영양학, 훈련 방법론에 대한 깊은 이해를 바탕으로 콘텐츠를 제작하고 있습니다. 특히 여성의 체형 개선과 근력 향상을 목표로 하는 프로그램을 다수 개발하였으며, 그 중 Women’s Specialization Program은 둔근, 어깨, 복근, 등 부위의 집중적인 발달을 도모하는 8주 프로그램입니다.
