IntermediateFree

muscle bunny

Transform your strength and sculpt your physique in just 18 weeks—become the ultimate muscle bunny with every rep!

Lemr Zvnnh· Jan 2026

2athletes running this program

Free on iOS & Android

Overview

Length

18 weeks

Days / week

4 days

Level

Intermediate

Goal

Women's

Equipment

Full Gym

Session length

40 min

**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!

Who it's for

Intermediate athletes ready for a structured program

Athletes focused on women's

Athletes who can train 4 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

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%

Week 1 Workouts

#	Exercise	Sets
1	Leg Extension	2
2	Seated Hamstring Curl	2
3	Leg Press	2
4	Bulgarian Split Squat (Bodyweight)	2

#	Exercise	Sets
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

#	Exercise	Sets
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

#	Exercise	Sets
1	Hip Thrust (Barbell)	3
2	Bulgarian Split Squat (Dumbbell)	2
3	Glute Kickback (Cable)	2
4	Hip Abductor (Machine)	2

Weeks 2–18 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, muscle bunny is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 18 weeks are fully unlocked.

This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.

Each session typically takes around 40 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.

muscle bunny is structured around 4 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.

The program runs for 18 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

muscle bunny is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.

Get started

Auto-progressionWeights and targets update automatically based on how you perform.

Training logLog every set and track your weights automatically each session.

Progress trackingSee your strength gains over weeks and months with built-in analytics.

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Free on iOS & Android