T Nation

After "Hard Body Training for Women" Less Pushing Work, More Glutes


#1

Hey there CT,

My wife is close to finishing your program “hard body for women.” With great results! Thanks for the that one :wink:

I found a previous article in the forums where you made a “what after program.” The way my wife is growing she would like to de-emphasis pushing (she likes the current size of her pushing muscles) as well as remove any direct arm work.

I used your previous recommendation and tweaked it quite a bit to give my wife the results she is after (hopefully). So I did a bunch of awful research (YouTube searching for really sexy women telling about their routines). Then I came across this… (Anna Nystrom, you’re welcome). I took her approach to glute training and fused it with your “after hard body for women”. I would like your professional opinion. Because at the end of the day, I am no expert.

MONDAY

A Clean 5x3

B Power Clean + Front Squat 3x 1+5

C Deadlift 5x3

D Barbell Hip Thrust 4x 8-10

METCON
4 ROUNDS (90 seconds rest between rounds)
E1 Deadlift 10 (50% 1RM)
E2 Thrusters 10 (50% 1RM)
E3 Box Jump Squats 10

TUESDAY

A Squats 5x5

B Thrusters 4x 8-10

5 ROUNDS (60 seconds rest between rounds)
C1 Body weight squats x15
Resistance band a few inches above the knees
C2 Side Steps 8 left, 8 right
Resistance band mid-shin
C3 Glute Kickbacks x4 followed by 10 straight leg pulses (quarter rep at the top)
Reach toes as high behind the head as possible

4 ROUNDS (60 seconds rest between rounds)
D1 Box Jump Squats 4x 5 jumps
D2 Goblet Squats 4x 6-8

METCON
4 ROUNDS (90 seconds rest between rounds)
D1 Burpees 1 minute
D2 Vertical Jump 10
D3 Barbell Hip Thrust 20 (quick but controled tempo)

WEDNESDAY

4 ROUNDS (30 seconds rest between exercises, 90 seconds rest between rounds)
A1 Squats 4x8-10
Lower in 5 seconds
A2 Lat Pulldown (chin-up) 4x8-10
Hold bar at clavical for 2 seconds

4 ROUNDS (30 seconds rest between exercises, 90 seconds rest between rounds)
B1 Sumo Deadlift 4x8-10
2 second pause on the way up, just below knees
B2 Incline Dumbbell Press 4x8-10
Lower in 5 seconds

METCON
8 ROUNDS
15 seconds on, 45 seconds off
D Kettlebell Swings x AMRAP

4 ROUNDS
60 seconds on, 45 seconds off
E Stationary Bike
TONS of resistance. The most resistance possible you can handle while still being fluid.

THURSDAY

5 ROUNDS (90 seconds rest between rounds)
A1 Power Clean from hang 5x3 (use Push Press 3RM)
A2 Push Press 5x3 (use same weight as A1)
30 seconds of rest
A3 Kettlebell Jump Squats 5x5 (30% body weight)

4 ROUNDS (30 seconds rest between exercises, 90 seconds rest between rounds)
B1 Barbell Hip Thrust 3x6 + 1x heavy double rest pause (HDRP)
On 3x6, hold squeeze for 2 second
B2 Leg press 2x6 + 2x 6-8-10 drop set (Only 1 leg per round)
Single leg, turn sideways, foot high and in the middle, push with heel only
On the 2x6 sets, lift in 3 seconds, lower in 3 seconds

4 ROUNDS (30 seconds rest between exercises, 90 seconds rest between rounds)
Only do one leg per round, switch legs every round.
C1 Back Lunge 4x8-10
C2 Side Steps 8 left, 8 right
Resistance band mid-shin
C3 Cable Kickback 2x12 + 2x4+pulses
On pulse sets, do 4 full reps followed by 10 pulses

SATURDAY

POWER COMPLEX (use same weight, Push Press 3RM)
No rest in between, reset on every rep
1 ROUND
A1 Deadlift 10
A2 Power Clean 8
A3 Front Squat 6
A4 Thruster 4
A5 Push Press 2
Rest for 5 minutes

METCON
3 ROUNDS (no rest between exercises, 3 minutes rest between rounds)
A1 Power Clean 10 (60% of 1RM)
A2 Push Press 10 (60% of 1RM)
A3 Front Squats 20 (same weight as push press)
A4 Kettlebell Swings 1 minute
A5 Rowing Ergometer 500m

Thanks CT for any feedback


#2

looks like you are building the perfect woman, I wish I could get my wife to follow a plan like this!


#3

Haha. CTs hard body for women program works with amazing results. It’s tough, but it’s only 1 hour per day… Try to get her to watch a few crossfit games. Make it fun, pick a few people to cheer them on. The conversation is bound to come up :smile:

Or don’t. I’ve been married too long… That could be either great or horrible advice. Haha