8 Week Hypertrophy Program for ladies


The Most Effective Way To Gain Muscle (Hypertrophy Explained)

Video taken from the channel: Stefi Cohen



Video taken from the channel: Amber Good


week 1 day 2: 8 week Gaglione Hypertrophy program

Video taken from the channel: Carlos Pat


Calum Von Moger’s 6-Week Mass Training Program | Building Von Moger

Video taken from the channel: Bodybuilding.com


At Home Upper Body Workout For Women // Follow Along

Video taken from the channel: Rachel Aust



Video taken from the channel: Heidi Somers



Video taken from the channel: FAIRGROUND

10 min General warm up (easy pace elliptical, rower, bike) 2 sets of: 10 reps bodyweight squats with a band and 10 sidesteps with band. MAIN LIFT SquatWarm up to 3 sets of 5 reps (approx. 75-85% of 1RM) Three minutes rest between sets of 5 (make the reps deep and strong).

This program is an 8 week hypertrophy training program inspired by Reddit user and strength coach /u/BigCoachD. Good for off-season powerlifting training, bodybuilding, or anyone looking to increase their work capacity and get bigger. It is a 4 day program.

Over the course of 8 weeks, the primary lifts will encounter the greatest change in rep range. Assistance work changes, but not as much. The first four weeks feature a greater volume and a focus on hypertrophy. This is called “accumulation,” since you are accumulating volume. The second four weeks bring in heavier weights and focus more on strength.

8 Week Hypertrophy Specific Training Program Spreadsheet (HST) Last updated August 3, 2020 Recommended by Lift Vault: Recommended Experience level: Advanced, Intermediate Weeks: 8 Periodization: Wave Periodization Powerlifting meet prep program: No Program goal: High Volume, Hypertrophy Uses RPE:No Uses 1RM Percentage(%):Yes As an. This eight-week training program is designed. 8 Week Hypertrophy Program for Women.

I recently got a DM on my Facebook page asking if I knew of any good hypertrophy programs. The 8 Week Female Physique Program helps women improve their body composition by adding muscle and sculpting a physique you want. You’ll build your. This program is periodized, which simply means it changes every four to eight weeks in a pattern to ensure proper recovery.

This program is designed to pump up the volume for three weeks, address strength for the next two weeks, then finish up with three more weeks of volume. Use a Plan for 6 – 8 Weeks, than change in order to stop the muscles getting too used to a certain workload. Remember, these plans are not designed to improve strength or power. These programs are strictly for the purpose of gaining serious muscle size.

HYPERTROPHY PROGRAM 1. This one is a killer. You do not use heavy weights, but you won´t. Week 8 3 rounds Week 8 5 rounds Week 10 2 rounds. Can I Add Cardio?

Old habits die hard. Women tend to hold on to the belief that cardio – the steady-state moderate intensity version – is the best way to get leaner. You really don’t need it with this program! Sure, women can benefit from cardio more than men when it comes to getting leaner. Firstly I love this program, always been a fan of full body multi joint workouts.

I just finished the 5x5 program (Which significantly increased my strength over 12 weeks) and want to do this workout for hypertrophy. I intermittent fast 6 days a week with 16 hours of fasting and an 8 hour eating window. He’s created this bulking program that uses heavy weight, low reps, high reps, and a ton of tension through tempo control to really stress your muscle fibers.

Feel free to change up the accessory movements every eight weeks for similar exercises, as long as you stay the course.

List of related literature:

The program has been organized into 3 x 4-week macro-cycle blocks that alter the repetition scheme to promote hypertrophy and increases in strength.

“Essentials of Exercise & Sport Nutrition: Science to Practice” by Richard B. Kreider PhD FACSM FISSN FNAK
from Essentials of Exercise & Sport Nutrition: Science to Practice
by Richard B. Kreider PhD FACSM FISSN FNAK
Lulu Publishing Services, 2019

This program is a bit different from Hypertrophy I and III.

“The New Rules of Lifting: Six Basic Moves for Maximum Muscle” by Lou Schuler, Alwyn Cosgrove
from The New Rules of Lifting: Six Basic Moves for Maximum Muscle
by Lou Schuler, Alwyn Cosgrove
Penguin Publishing Group, 2005

However, the programs just outlined are the most beneficial for a woman’s physical structure.

“Franco Columbu’s Complete Book of Bodybuilding” by Franco Columbu
from Franco Columbu’s Complete Book of Bodybuilding
by Franco Columbu
Creators Publishing, 2017

So my advice to women is to learn the bodybuilding techniques in this book and put them into practice to the best of your ability and, once you’ve been on these programs long enough to see results, just stand in

“The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis” by Arnold Schwarzenegger, Bill Dobbins
from The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis
by Arnold Schwarzenegger, Bill Dobbins
Simon & Schuster, 2012

They found that during the first eight weeks of the training program, which included both upper and lower body exercises, the women in the study improved in overall strength more than the men.

“Applied Exercise and Sport Physiology, With Labs” by Terry J. Housh, Dona J. Housh, Herbert A. deVries
from Applied Exercise and Sport Physiology, With Labs
by Terry J. Housh, Dona J. Housh, Herbert A. deVries
Taylor & Francis, 2017

Only women with a genetic predisposition for hypertrophy who participate in high-volume, high-intensity training will see

“Science and Practice of Strength Training” by Vladimir M. Zatsiorsky, William J. Kraemer, Andrew C. Fry
from Science and Practice of Strength Training
by Vladimir M. Zatsiorsky, William J. Kraemer, Andrew C. Fry
Human Kinetics, 2020

They also help explain why Kaatsu training—lifting lighter weight with higher reps while restricting blood flow—is highly effective at inducing hypertrophy despite the lower levels of muscle tension compared to traditional resistance training.

“Glute Lab: The Art and Science of Strength and Physique Training” by Bret Contreras, Glen Cordoza
from Glute Lab: The Art and Science of Strength and Physique Training
by Bret Contreras, Glen Cordoza
Victory Belt Publishing, 2019

Training consisted of a multiset split-body routine of 8 to 11 reps carried out 4 days per 10 weeks No

“Science and Development of Muscle Hypertrophy” by Brad Schoenfeld
from Science and Development of Muscle Hypertrophy
by Brad Schoenfeld
Human Kinetics, 2020

Guidelines from the U.S. Department of Health and Human Services (2008) recommend 8 to 10 repetitions (progressing to three sets) of general whole body muscle-strengthening exercises for 2 or more days a week to achieve maximal health benefits.

“Neurologic Interventions for Physical TherapyE-Book” by Suzanne Tink Martin, Mary Kessler
from Neurologic Interventions for Physical TherapyE-Book
by Suzanne Tink Martin, Mary Kessler
Elsevier Health Sciences, 2015

The effects of 52 weeks of high-intensity resistance exercise training were examined in a group of 39 postmenopausal women.79 Twenty were randomly assigned to the strength training group (2 days/wk, 80% of 1RM for upper and lower body muscle groups).

“Brocklehurst's Textbook of Geriatric Medicine and Gerontology” by Howard M. Fillit, Kenneth Rockwood, Kenneth Woodhouse
from Brocklehurst’s Textbook of Geriatric Medicine and Gerontology
by Howard M. Fillit, Kenneth Rockwood, Kenneth Woodhouse
Elsevier Health Sciences, 2010

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • I would to see a video about each exercise (pull ups, squats, dead lifts, etc.) with an explanation of how to correctly do them and which muscles I should be feeling when I perform them. It’d be a very helpful guide for beginners.

  • Omg thank you so much. It’s very sweet and thoughtful of you. This is really going to make an impact in my life. Thank you thank you

  • Yes pigs can devour a human body in 8 minutes. But they aren’t the only animals that will eat anything. Chickens also will eat anything as well….they will even kill their own.

    But I was wondering if this program is still available or if you have something coming soon for this year….

  • Starting this program today! Super excited to see my results! May record some of it. But will definitely have before and after photos ����♥️ thank you for giving this program away to everyone! You’re amazing ����

  • Yes, she trains hard and eats clean, but they all seem to leave out the third thing they must do to get to size of hers and to be as strong. Sorry, but your size and strength isn’t achievable without exogenous hormones

  • So I’ve been MIA and just got to this video. I’d like to do the program but it’s no longer available online, any way to still get it emailed?

  • How can i get a hold of this porgram �� ive been doing the “beginners how to set up a workout” video workout plan im really interested in this i didnt see this until now

  • The font for “Arms and Abs” day title, Literally had my husband and I dying, because the first time I read it I swear it said Anus and Abs ��������

  • IM SO EXCITED AND READY!!!! been needing some motivation and some type o schedule of workouts to help me follow! Eeekkk. All downloaded and printed out and ready to hit it up!

  • I always start this stuff LATE! Sheesh. Well if it’s not too late then I’ll try it later. Or if you are doing it again at another time then I’ll do it then. I’ll still eat ham. Lol.

  • So i’m from Canada, and it can be really hard to motivate yourself to work out when it’s dark, cold and snowy the roads bad…ect…any tips for winter? I’m not into sports at all either? I know you can relate as you are from Alaska hoping you have some tips (lol auto correct put tims…hahah ) on staying strong in winter…

  • Ok help…will this program help me lose the extra lose, hiding my muscle type of jiggle? Haha. I’ve been working out for awhile, I feel and see slight definition but I need to really shred the jiggle. Especially core and butt/thighs. Ugh. I’m down 15 and want another 10. Can’t break this stall

  • I’m so excited for your workouts again! Your workouts have always put my body in the best shape! I feel like it’s been to long for a challenge! Thank you so much!

  • Heidi,
    You have given me the confidence I needed to finally start my own YouTube channel and post my own videos.

    Thank you for radiating positivity and inspiring me to be the best version of myself. Fitness has always been a part of my life but this confidence has not, and seeing you be so unapologetically you is amazing ������ Cheers

  • So I’ve been advised not to do deadlifts because of my lower back SI issues. What do you recommend instead? Also, thank you for sharing this program with us for free.

  • I stopped watching your videos for awhile (just busy) and now i’m always looking for a new upload! I forgot how sweet and genuine you are! I love the vlog and workout! I work at my apartment gym so not sure how I can follow these exercises, but you make me want to go get a gym membership! lol i may print it out still and work with what i have at the gym! Thank you!

  • HOW DID YOU KNOW I NEED THIS? I have a goal to be down to a certain pant size by the end of 2019 (no weight goals, because fit isn’t measured by weight!), and this is exactly what I needed since we have about 12 weeks left in the year. THANK YOU!

  • Thank you so much.. But i can’t get how to start the program it’s on the website but doesn’t get me to any page except the cover.. Any help please?

  • hey! i recently found this video, and im curious, does the towel move put pressure on spine? it looks uncomfortable and a little bit similar like the superman move, which is very bad for your spine:/

  • Started off a couple days late �� butttttttt I’m here. Finished the 1st leg/glute day & let me tell you, I’m dyingggggg. HALP!!! ����

  • Hey Heidi! I have been following you for a while and I have heard many times that you talk about intuitive eating. I recently read the book and have been listening to the authors podcast and she says that it has nothing to do with dieting and limiting what you eat/ changing your body. I am just a little confused and wondering how you go about using this freeing way of eating. PS love your videos girl!

  • Hell madam i have a question i have football tryouts coming up and so i need to work on my diet to give me more energy which diet is the best for more energy

  • Push ups
    Put towel out and pull back slow controlled
    Water bottles bring out and in slowly stop before hitting bottom
    But heels on ground and arms up behind you and drop and pull up
    Push ups on something (angel) but fingers out

  • This video length was a waste, there are so many people who definitely don’t understand anything that you simple just read off of a screen. You should have broken the points down into parts and simplified into a 5 minute video.

  • can you make a separate video showing how to do all the exercises? there are a couple I don’t know or would like to see how to do them to fix my form!:)

  • Can I be honest! Your recent videos made me resub to your channel Rachel. Recently I’ve been getting back into reducing waste and body workouts. I had a back injury last year and have been seeing my chiropractor since
    Then. I know I need to exercise and maintain & care for my body as a chef. So I’ll give your videos a go again.. and check out your new book!

  • Thank you for this! Appreciate how much work you put in your videos. Could you please consider a real time hiit workout in the future? I will be doing this workout tomorrow.

  • I just finished this workout and the set of dumbbells I used were 5 lb. This is fantastic, Rachel! The simple method and where you structure this down to the instructional videography is fantastic.

  • Hey sweetie, a question: how long would you wait in between a meal and a workout? I absolutely hate fasted training and burning calories isn’t my main priority now. Is three hours before too long? What about something light like protein yoghurt with fruits and coconut before? Or is this rather ineffective? Workouts always suppress my appetite for a while after

  • Wtf, “6-week mass training program” in 5 mins.

    This video sucks. Shares nothing. Teaches nothing. Learn nothing.

    It shows this random footage. Random shit. Thanks

  • Hey Von Moger. Ever hear of Peta Wilson the Actress…??? She has a Clothing Store in Venice Beach, California. You should go by and say Hello she’s from Australia too.

  • Good thing the Sups are still cheap. Once they started charging to look as plans that may or may not work I haven’t even been on. Not much else to do when I don’t need anything from the store

  • He seems like a nice guy to have around. I hate those muscle idiots who talk trash and do stupid things because they think they can.

  • Its still amaze me just how some people do not know about Custokebon Secrets even though many people with it. Thanks to my friend who told me about this. I have lost a ton of weight.

  • My cousin laughed when I told them I was gonna lose weight with just using Custokebon Secrets, but after I showed these people awesome results after I used it they’re begging me to share with them about it. Of course I won’t tell them the detail about this diet plan, hahaha

  • I’m not hating at all its all respect but the gh gut honestly is a precursor to major health problems this poor girls organs are probably severely over sized. This is painful to see I’m out sorry!

  • Instead of reading the studies you found. It would have been better to see you perform a whole session on a body part of you choice.

  • Great information but I think you should find a way to deliver what you have to say while looking at the camera. It does have a negative impact this” looking away while -I -speak” thing.

  • Hypertrophy training doesn’t ‘build muscle’ it expands and shrinks after; that’s not growth, your just chasing the pump and exercising…. Hyperplasia training builds muscle, splitting fibres and forming new cells/ fibre during repair using greater volume, longer rest periods and following good nutrition.

  • Hey stefi where taught in Australia that hypertrophy by performing an exercise with a 4 sec eccentric 1 sec pause 2 sec concentric

  • i want to knw what her blood levels are. i want to know what PEDs she uses. she is extremely skilled. to be able to do that, what she does, being a woman, is very hard to do. i want to know all her secrets.

  • my problem, my wrist, my knee, my biceps are killing me because I have addictive personality and have hardtime taking a break and skipping a day.

  • I notice many people keep on talking about Custokebon Secrets (search on google). But Im not sure if it’s good. Have you ever tried this popular fat loss system?

  • What do you think of lost a lot of fat with Custokebon Secrets? I notice lots of people keep on speaking about Custokebon Secrets.

  • Guys, burn fat does not have to be hard (I used to feel it did). I’ll give you some advice right now. Look for a diet plan known as Custokebon Secrets. Seriously, that diet plan has transformed my entire life. I probably shouldn’t even be talking about it because I don’t want a bunch of other guys out there running the same “game” but whatever, I am just in a good mood today so I will share the wealth haha.

  • A weekly nutrition guide with types and amounts of food consumed would be really nice. Perhaps possible perfomance enhancements. ��

  • I’m still slightly confused about this. Can someone clear this up for me?
    Let’s say I only want to train pull-ups. Is it better to do a bunch of sets in a row with 2 minutes of rest in between, or would it be better to spread out the sets over the day so I can do more total volume without getting so pumped and sore?
    And should I do it every other day? or every single day unless the muscle soreness is too bad?

  • I can’t help it I have got to say you are absolutely beautiful and that accent wow �� and oh yeah good informational informative information ��������

  • I will tell you the secret how to do it it’s a very very easy… it’s called hard fucking work, busting your arse, consistency, deadlifts, squats, pull-ups,…. consistency. People don’t understand this… they think it’s a magic rep, hi volume training, 5×5 program, blah blah blah…it’s all bullshit. Just fucking train in the gym day in day out… try it for one year solid…. it’s all about consistency.

  • Is the program still available? After having my baby 10 months ago I’m ready to hit the gym finally! Better late than never lol I’d love to follow your routine we have similar body types.

  • There’s always a “new effective” way to get more muscle size as a natrual but the real thing is your literally better off going to some one who has a very long term of training and competeing. You build muscle using high or low volume it’s just genetics and that’s it.

  • Thanks for the advice. I’ve been training for nine months and I enjoy working out. I don’t look very different though, and it bothers me. But I keep going because it feels good.

  • Does Custokebon Secrets (do a search on google) help me lost tons of weight? I notice a lot of people keep on speaking about this popular fat burn diet plan.

  • Anyone tried the Custokebon Secrets? I’ve heard many incredible things about it and my work buddy lost crazy amounts of weight with Custokebon Secrets (just search it on google).

  • Hello Stefi, we are so blessed to have your videos to motivate, educate and entertain us!!! Please keep this this valuable work…videos are a huge commitment of your time. Just a thought, please just talk to the camera rather than read to us. I know this information is important and yet complex, but just a summary of your understanding and how we can benefit would be amazingly helpful. All my best and keep well over this Virus period.

  • Does Custokebon Secrets really help to lost crazy amounts of fat? I’ve learn numerous good stuff about this popular fat burn secrets.

  • I see so many fitness videos made by people that don’t have any significant amount of muscle mass, basically looking like an average person. I will never understand why anyone would want to train super hard in the gym and be satisfied with having average muscle mass. Its ridiculous.

  • I cant believe the current bullshit where people are told they don’t have to do any of their working sets to failure. What a load of utter crap. Seems people just want to take the easy way out.

  • Seems their where allot more bigger lifters in the 80s and 90s in the general lifting gyms. Sad but true people generally trained harder back then. Also allot of young people currently are either tall and have poor genetics or small and also have poor genetics. I think people from the older 90s and 80s crowd had better genetics and didn’t have all this media nonsense. People back then had to rely on personal experience not some so called money hungry gurus.

  • I think allot of younger people don’t have the patience to really gain allot of muscle mass naturally. Most people under 35 live in an age where they can get almost anything they desire very quickly. Older lifters come from an age where they had to wait weeks to get things. Older lifters are more patient and know it takes time to gain muscle mass. Also younger lifters read allot of media nonsense from people who do not have their best interest at heart and often write or film articles focusing and get quick schemes and training with less hard work and intensity over a long time. I think the media and so called gurus have virtually ruined allot of young lifters mind set. In some ways its not their fault its just the over exposure to utter bullshit on a regular basis.

  • Simply reading something from a physician point of view does not teach anyone ANYTHING. I could read that on my own. Your goal is supposed to be able to breakdown and EXPLAIN what the jargon means in layman’s terms. You may be successful at getting gains for yourself, but leave the teaching portion to someone who knows how. Definitely not a channel I’d subscribe too. Thumbs DOWN!

  • with all due respect, im not here for “the science talk”, im here to find out how many sets and reps i need to do in order to get the most out of my workout so i can build muscle. should i be working out 6 times a week, training each body part, chest back shoulders 2x a week, or should i be doing those exercises only once a week while working out 4-5 days a week? should i be lifting heavy, light, or somewhere in between? should i do reps to failure or hit a certain number of reps every time?

  • Is Custokebon Secrets useful to lost a ton of weight? We have learn a lot of good stuff about Custokebon Secrets (just search it on google).

  • I recently saw a video which said your elbows should be tucked in by your side when doing push ups and not outward like shown in your video, is there a reason for the difference, like they tone different muscles?

  • Girls should have a glute and hip day or include a heavy glute builder circuit at the end of their workouts. Hip width depends on ligaments that can be activated to widen over months just like in other areas. Hips should be wider than shoulders so should be targeted equally or more.

  • Yes, please! Do a video on nutrition requirements for muscle building. ���� ��
    Also, what is a maintenance level for calories? And how do I know what mine is?

    Love your videos, thank you!