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muscle bunny

by Lemr Zvnnh
1 athletes joined

Program Description

**Muscle Bunny** is an 18-week strength training program designed to sculpt and tone your physique with a focus on building lean muscle. With 72 training sessions, you'll engage in a variety of exercises targeting all major muscle groups, including hip thrusts, Bulgarian split squats, and lat pulldowns. Each workout is structured to maximize intensity and promote muscle growth, ensuring you stay motivated and challenged throughout your journey. Get ready to unleash your inner strength and achieve the results you've always wanted!

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    40 minutes
  • Created
    Jan 09, 2026 05:51
  • Last Edited
    Jan 09, 2026 08:40
Muscle Engagement
Front
Back
MuscleSet
Glutes
14.3%
Hamstrings
12.5%
Upper Back
11.9%
Quadriceps
9.5%
Front Delts
9.5%
Chest
8.3%
Triceps
8.3%
Lats
8.3%
Biceps
4.3%
Abductors
3.6%
Rear Delts
3.6%
Middle Delts
2.4%
Lower Back
1.8%
Abs
1.8%
Forearms
0.1%
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Seated Hamstring Curl
2
-
3
Leg Press
2
-
4
Bulgarian Split Squat (Bodyweight)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
-
2
Bulgarian Split Squat (Dumbbell)
2
-
3
Glute Kickback (Cable)
2
-
4
Hip Abductor (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
-
2
Bulgarian Split Squat (Dumbbell)
2
-
3
Glute Kickback (Cable)
2
-
4
Hip Abductor (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
-
2
Bulgarian Split Squat (Dumbbell)
2
-
3
Glute Kickback (Cable)
2
-
4
Hip Abductor (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
-
2
Bulgarian Split Squat (Dumbbell)
2
-
3
Glute Kickback (Cable)
2
-
4
Hip Abductor (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
-
2
Bulgarian Split Squat (Dumbbell)
2
-
3
Glute Kickback (Cable)
2
-
4
Hip Abductor (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
-
2
Bulgarian Split Squat (Dumbbell)
2
-
3
Glute Kickback (Cable)
2
-
4
Hip Abductor (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
-
2
Bulgarian Split Squat (Dumbbell)
2
-
3
Glute Kickback (Cable)
2
-
4
Hip Abductor (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
-
2
Bulgarian Split Squat (Dumbbell)
2
-
3
Glute Kickback (Cable)
2
-
4
Hip Abductor (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
-
2
Bulgarian Split Squat (Dumbbell)
2
-
3
Glute Kickback (Cable)
2
-
4
Hip Abductor (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
-
2
Bulgarian Split Squat (Dumbbell)
2
-
3
Glute Kickback (Cable)
2
-
4
Hip Abductor (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
-
2
Bulgarian Split Squat (Dumbbell)
2
-
3
Glute Kickback (Cable)
2
-
4
Hip Abductor (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
-
2
Bulgarian Split Squat (Dumbbell)
2
-
3
Glute Kickback (Cable)
2
-
4
Hip Abductor (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
-
2
Bulgarian Split Squat (Dumbbell)
2
-
3
Glute Kickback (Cable)
2
-
4
Hip Abductor (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
-
2
Bulgarian Split Squat (Dumbbell)
2
-
3
Glute Kickback (Cable)
2
-
4
Hip Abductor (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
-
2
Bulgarian Split Squat (Dumbbell)
2
-
3
Glute Kickback (Cable)
2
-
4
Hip Abductor (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
-
2
Bulgarian Split Squat (Dumbbell)
2
-
3
Glute Kickback (Cable)
2
-
4
Hip Abductor (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
-
2
Bulgarian Split Squat (Dumbbell)
2
-
3
Glute Kickback (Cable)
2
-
4
Hip Abductor (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
-
2
Shoulder Press (Machine)
2
-
3
Chest Press (Machine)
2
-
4
Rear Delt Fly (Machine)
2
-
5
Push Up
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
-
2
Shoulder Press (Machine)
2
-
3
Chest Press (Machine)
2
-
4
Rear Delt Fly (Machine)
2
-
5
Push Up
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
-
2
Shoulder Press (Machine)
2
-
3
Chest Press (Machine)
2
-
4
Rear Delt Fly (Machine)
2
-
5
Push Up
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
-
2
Shoulder Press (Machine)
2
-
3
Chest Press (Machine)
2
-
4
Rear Delt Fly (Machine)
2
-
5
Push Up
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
-
2
Shoulder Press (Machine)
2
-
3
Chest Press (Machine)
2
-
4
Rear Delt Fly (Machine)
2
-
5
Push Up
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
-
2
Shoulder Press (Machine)
2
-
3
Chest Press (Machine)
2
-
4
Rear Delt Fly (Machine)
2
-
5
Push Up
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
-
2
Shoulder Press (Machine)
2
-
3
Chest Press (Machine)
2
-
4
Rear Delt Fly (Machine)
2
-
5
Push Up
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
-
2
Shoulder Press (Machine)
2
-
3
Chest Press (Machine)
2
-
4
Rear Delt Fly (Machine)
2
-
5
Push Up
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
-
2
Shoulder Press (Machine)
2
-
3
Chest Press (Machine)
2
-
4
Rear Delt Fly (Machine)
2
-
5
Push Up
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
-
2
Shoulder Press (Machine)
2
-
3
Chest Press (Machine)
2
-
4
Rear Delt Fly (Machine)
2
-
5
Push Up
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
-
2
Shoulder Press (Machine)
2
-
3
Chest Press (Machine)
2
-
4
Rear Delt Fly (Machine)
2
-
5
Push Up
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
-
2
Shoulder Press (Machine)
2
-
3
Chest Press (Machine)
2
-
4
Rear Delt Fly (Machine)
2
-
5
Push Up
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
-
2
Shoulder Press (Machine)
2
-
3
Chest Press (Machine)
2
-
4
Rear Delt Fly (Machine)
2
-
5
Push Up
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
-
2
Shoulder Press (Machine)
2
-
3
Chest Press (Machine)
2
-
4
Rear Delt Fly (Machine)
2
-
5
Push Up
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
-
2
Shoulder Press (Machine)
2
-
3
Chest Press (Machine)
2
-
4
Rear Delt Fly (Machine)
2
-
5
Push Up
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
-
2
Shoulder Press (Machine)
2
-
3
Chest Press (Machine)
2
-
4
Rear Delt Fly (Machine)
2
-
5
Push Up
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
-
2
Shoulder Press (Machine)
2
-
3
Chest Press (Machine)
2
-
4
Rear Delt Fly (Machine)
2
-
5
Push Up
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
-
2
Shoulder Press (Machine)
2
-
3
Chest Press (Machine)
2
-
4
Rear Delt Fly (Machine)
2
-
5
Push Up
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
-
2
Seated Row (Cable)
2
-
3
Face Pull
2
-
4
Pull-Up (Assisted)
3
-
5
Bicep Curl (Barbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Seated Hamstring Curl
2
-
3
Leg Press
2
-
4
Bulgarian Split Squat (Bodyweight)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Seated Hamstring Curl
2
-
3
Leg Press
2
-
4
Bulgarian Split Squat (Bodyweight)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Seated Hamstring Curl
2
-
3
Leg Press
2
-
4
Bulgarian Split Squat (Bodyweight)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Seated Hamstring Curl
2
-
3
Leg Press
2
-
4
Bulgarian Split Squat (Bodyweight)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Seated Hamstring Curl
2
-
3
Leg Press
2
-
4
Bulgarian Split Squat (Bodyweight)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Seated Hamstring Curl
2
-
3
Leg Press
2
-
4
Bulgarian Split Squat (Bodyweight)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Seated Hamstring Curl
2
-
3
Leg Press
2
-
4
Bulgarian Split Squat (Bodyweight)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Seated Hamstring Curl
2
-
3
Leg Press
2
-
4
Bulgarian Split Squat (Bodyweight)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Seated Hamstring Curl
2
-
3
Leg Press
2
-
4
Bulgarian Split Squat (Bodyweight)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Seated Hamstring Curl
2
-
3
Leg Press
2
-
4
Bulgarian Split Squat (Bodyweight)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Seated Hamstring Curl
2
-
3
Leg Press
2
-
4
Bulgarian Split Squat (Bodyweight)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Seated Hamstring Curl
2
-
3
Leg Press
2
-
4
Bulgarian Split Squat (Bodyweight)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Seated Hamstring Curl
2
-
3
Leg Press
2
-
4
Bulgarian Split Squat (Bodyweight)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Seated Hamstring Curl
2
-
3
Leg Press
2
-
4
Bulgarian Split Squat (Bodyweight)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Seated Hamstring Curl
2
-
3
Leg Press
2
-
4
Bulgarian Split Squat (Bodyweight)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Seated Hamstring Curl
2
-
3
Leg Press
2
-
4
Bulgarian Split Squat (Bodyweight)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Seated Hamstring Curl
2
-
3
Leg Press
2
-
4
Bulgarian Split Squat (Bodyweight)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
-
2
Bulgarian Split Squat (Dumbbell)
2
-
3
Glute Kickback (Cable)
2
-
4
Hip Abductor (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
-
2
Seated Row (Cable)
2
-
3
Face Pull
2
-
4
Pull-Up (Assisted)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
-
2
Seated Row (Cable)
2
-
3
Face Pull
2
-
4
Pull-Up (Assisted)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
-
2
Seated Row (Cable)
2
-
3
Face Pull
2
-
4
Pull-Up (Assisted)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
-
2
Seated Row (Cable)
2
-
3
Face Pull
2
-
4
Pull-Up (Assisted)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
-
2
Seated Row (Cable)
2
-
3
Face Pull
2
-
4
Pull-Up (Assisted)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
-
2
Seated Row (Cable)
2
-
3
Face Pull
2
-
4
Pull-Up (Assisted)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
-
2
Seated Row (Cable)
2
-
3
Face Pull
2
-
4
Pull-Up (Assisted)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
-
2
Seated Row (Cable)
2
-
3
Face Pull
2
-
4
Pull-Up (Assisted)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
-
2
Seated Row (Cable)
2
-
3
Face Pull
2
-
4
Pull-Up (Assisted)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
-
2
Seated Row (Cable)
2
-
3
Face Pull
2
-
4
Pull-Up (Assisted)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
-
2
Seated Row (Cable)
2
-
3
Face Pull
2
-
4
Pull-Up (Assisted)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
-
2
Seated Row (Cable)
2
-
3
Face Pull
2
-
4
Pull-Up (Assisted)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
-
2
Seated Row (Cable)
2
-
3
Face Pull
2
-
4
Pull-Up (Assisted)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
-
2
Seated Row (Cable)
2
-
3
Face Pull
2
-
4
Pull-Up (Assisted)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
-
2
Seated Row (Cable)
2
-
3
Face Pull
2
-
4
Pull-Up (Assisted)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
-
2
Seated Row (Cable)
2
-
3
Face Pull
2
-
4
Pull-Up (Assisted)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
-
2
Seated Row (Cable)
2
-
3
Face Pull
2
-
4
Pull-Up (Assisted)
3
-
Week 1
1 / 18 Weeks
Day 1
1
Leg Extension
2 Sets
-
2
Seated Hamstring Curl
2 Sets
-
3
Leg Press
2 Sets
-
4
Bulgarian Split Squat (Bodyweight)
2 Sets
-
Day 2
1
Chest Fly (Machine)
2 Sets
-
2
Shoulder Press (Machine)
2 Sets
-
3
Chest Press (Machine)
2 Sets
-
4
Rear Delt Fly (Machine)
2 Sets
-
5
Push Up
3 Sets
-
Day 3
1
Lat Pulldown (Close Grip)
2 Sets
-
2
Seated Row (Cable)
2 Sets
-
3
Face Pull
2 Sets
-
4
Pull-Up (Assisted)
3 Sets
-
5
Bicep Curl (Barbell)
2 Sets
-
Day 4
1
Hip Thrust (Barbell)
3 Sets
-
2
Bulgarian Split Squat (Dumbbell)
2 Sets
-
3
Glute Kickback (Cable)
2 Sets
-
4
Hip Abductor (Machine)
2 Sets
-