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D1FartCannon

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1 athletes joined

Program Description

Straight to the point for a female to builds what’s most important

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    2 weeks
  • Time Per Workout
    30 minutes
  • Created
    Feb 16, 2025 04:23
  • Last Edited
    Jun 18, 2025 10:21

Summary

Unleash your inner powerhouse with the D1FartCannon program! Over the course of two weeks, you'll engage in three dynamic workouts each week, focusing on building strength and sculpting your glutes, legs, chest, and arms. This program combines essential compound movements like the Romanian Deadlift and targeted isolation exercises such as the Leg Extension, ensuring a balanced approach to muscle development. Get ready to elevate your fitness game and see real results in just 14 days!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
1
8 reps
10 reps
-
-
2
Leg Extension
1
1
10 reps
12 reps
-
-
3
Glute Kickback
3
12 reps
-
4
Romanian Deadlift (Dumbbell)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
1
8 reps
10 reps
-
-
2
Leg Extension
1
1
10 reps
12 reps
-
-
3
Glute Kickback
3
12 reps
-
4
Romanian Deadlift (Dumbbell)
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
6 reps
8 reps
-
-
2
Chest Fly (Cable)
2
12 reps
-
3
Bicep Curl (Barbell)
1
1
8 reps
10 reps
-
-
4
Tricep Pushdown (Cable)
1
1
8 reps
12 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
6 reps
8 reps
-
-
2
Chest Fly (Cable)
2
12 reps
-
3
Bicep Curl (Barbell)
1
1
8 reps
10 reps
-
-
4
Tricep Pushdown (Cable)
1
1
8 reps
12 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
2
8 reps
10 reps
-
-
2
Seated Row (Cable)
3
10 reps
-
3
Lat Pulldown
2
8 reps
-
4
Abs Crunch (Bodyweight)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
2
8 reps
10 reps
-
-
2
Seated Row (Cable)
3
10 reps
-
3
Lat Pulldown
2
8 reps
-
4
Abs Crunch (Bodyweight)
3
10 reps
-
Week 1
1 / 2 Weeks
Day 1
1
Hip Thrust (Barbell)
1 Set
1 Set
8 Reps
10 Reps
-
-
2
Leg Extension
1 Set
1 Set
10 Reps
12 Reps
-
-
3
Glute Kickback
3 Sets
12 Reps
-
4
Romanian Deadlift (Dumbbell)
2 Sets
8 Reps
-
Day 2
1
Chest Press (Machine)
1 Set
1 Set
6 Reps
8 Reps
-
-
2
Chest Fly (Cable)
2 Sets
12 Reps
-
3
Bicep Curl (Barbell)
1 Set
1 Set
8 Reps
10 Reps
-
-
4
Tricep Pushdown (Cable)
1 Set
1 Set
8 Reps
12 Reps
-
-
Day 3
1
Romanian Deadlift (Dumbbell)
1 Set
2 Sets
8 Reps
10 Reps
-
-
2
Seated Row (Cable)
3 Sets
10 Reps
-
3
Lat Pulldown
2 Sets
8 Reps
-
4
Abs Crunch (Bodyweight)
3 Sets
10 Reps
-