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Builda Bunda + Legs (Female focus)

by George S
112 athletes joined

Program Description

The program is an arrangement of the most effective compound and isolated exercises for the primary goals of a female gym goer.

Program Overview

  • Level
    Novice, Intermediate, Beginner
  • Goal
    Athletics, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 06, 2024 03:48
  • Last Edited
    Jun 18, 2025 12:55

Summary

Transform your lower body with the 8-week Builda Bunda + Legs program, designed specifically for women. This program focuses on sculpting your glutes and legs through a balanced routine of barbell and dumbbell exercises, including hip thrusts, Bulgarian split squats, and Romanian deadlifts. With three sessions per week, you'll build strength and definition while enhancing your overall fitness. Get ready to embrace your power and see real results in just two months!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
8-12 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
10-15 reps
RPE 8
4
Back Extension
3
10-15 reps
RPE 8
5
Pull-Up (Assisted)
3
8-12 reps
RPE 9
6
Standing Shoulder Press (Dumbbell)
3
12-15 reps
RPE 8
7
Sit Up
3
1 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
8-12 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
10-15 reps
RPE 8
4
Back Extension
3
10-15 reps
RPE 8
5
Pull-Up (Assisted)
3
8-12 reps
RPE 9
6
Standing Shoulder Press (Dumbbell)
3
12-15 reps
RPE 8
7
Sit Up
3
1 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
8-12 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
10-15 reps
RPE 8
4
Back Extension
3
10-15 reps
RPE 8
5
Pull-Up (Assisted)
3
8-12 reps
RPE 9
6
Standing Shoulder Press (Dumbbell)
3
12-15 reps
RPE 8
7
Sit Up
3
1 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
8-12 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
10-15 reps
RPE 8
4
Back Extension
3
10-15 reps
RPE 8
5
Pull-Up (Assisted)
3
8-12 reps
RPE 9
6
Standing Shoulder Press (Dumbbell)
3
12-15 reps
RPE 8
7
Sit Up
3
1 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
8-12 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
10-15 reps
RPE 8
4
Back Extension
3
10-15 reps
RPE 8
5
Pull-Up (Assisted)
3
8-12 reps
RPE 9
6
Standing Shoulder Press (Dumbbell)
3
12-15 reps
RPE 8
7
Sit Up
3
1 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
8-12 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
10-15 reps
RPE 8
4
Back Extension
3
10-15 reps
RPE 8
5
Pull-Up (Assisted)
3
8-12 reps
RPE 9
6
Standing Shoulder Press (Dumbbell)
3
12-15 reps
RPE 8
7
Sit Up
3
1 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
8-12 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
10-15 reps
RPE 8
4
Back Extension
3
10-15 reps
RPE 8
5
Pull-Up (Assisted)
3
8-12 reps
RPE 9
6
Standing Shoulder Press (Dumbbell)
3
12-15 reps
RPE 8
7
Sit Up
3
1 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
8-12 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
10-15 reps
RPE 8
4
Back Extension
3
10-15 reps
RPE 8
5
Pull-Up (Assisted)
3
8-12 reps
RPE 9
6
Standing Shoulder Press (Dumbbell)
3
12-15 reps
RPE 8
7
Sit Up
3
1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
10-15 reps
RPE 9
2
Walking Lunge (Dumbbell)
4
15-20 reps
RPE 9
3
Barbell Row
3
8-12 reps
RPE 9
4
Chest Fly (Machine)
3
10-15 reps
RPE 9
5
Rear Delt Fly (Machine)
3
10-15 reps
RPE 8
6
Reverse Abs Crunch (Bodyweight)
3
1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
10-15 reps
RPE 9
2
Walking Lunge (Dumbbell)
4
15-20 reps
RPE 9
3
Barbell Row
3
8-12 reps
RPE 9
4
Chest Fly (Machine)
3
10-15 reps
RPE 9
5
Rear Delt Fly (Machine)
3
10-15 reps
RPE 8
6
Reverse Abs Crunch (Bodyweight)
3
1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
10-15 reps
RPE 9
2
Walking Lunge (Dumbbell)
4
15-20 reps
RPE 9
3
Barbell Row
3
8-12 reps
RPE 9
4
Chest Fly (Machine)
3
10-15 reps
RPE 9
5
Rear Delt Fly (Machine)
3
10-15 reps
RPE 8
6
Reverse Abs Crunch (Bodyweight)
3
1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
10-15 reps
RPE 9
2
Walking Lunge (Dumbbell)
4
15-20 reps
RPE 9
3
Barbell Row
3
8-12 reps
RPE 9
4
Chest Fly (Machine)
3
10-15 reps
RPE 9
5
Rear Delt Fly (Machine)
3
10-15 reps
RPE 8
6
Reverse Abs Crunch (Bodyweight)
3
1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
10-15 reps
RPE 9
2
Walking Lunge (Dumbbell)
4
15-20 reps
RPE 9
3
Barbell Row
3
8-12 reps
RPE 9
4
Chest Fly (Machine)
3
10-15 reps
RPE 9
5
Rear Delt Fly (Machine)
3
10-15 reps
RPE 8
6
Reverse Abs Crunch (Bodyweight)
3
1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
10-15 reps
RPE 9
2
Walking Lunge (Dumbbell)
4
15-20 reps
RPE 9
3
Barbell Row
3
8-12 reps
RPE 9
4
Chest Fly (Machine)
3
10-15 reps
RPE 9
5
Rear Delt Fly (Machine)
3
10-15 reps
RPE 8
6
Reverse Abs Crunch (Bodyweight)
3
1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
10-15 reps
RPE 9
2
Walking Lunge (Dumbbell)
4
15-20 reps
RPE 9
3
Barbell Row
3
8-12 reps
RPE 9
4
Chest Fly (Machine)
3
10-15 reps
RPE 9
5
Rear Delt Fly (Machine)
3
10-15 reps
RPE 8
6
Reverse Abs Crunch (Bodyweight)
3
1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
10-15 reps
RPE 9
2
Walking Lunge (Dumbbell)
4
15-20 reps
RPE 9
3
Barbell Row
3
8-12 reps
RPE 9
4
Chest Fly (Machine)
3
10-15 reps
RPE 9
5
Rear Delt Fly (Machine)
3
10-15 reps
RPE 8
6
Reverse Abs Crunch (Bodyweight)
3
1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
8-12 reps
RPE 9.5
2
Leg Press
4
12-15 reps
RPE 9
3
Glute Bridge (Dumbbell)
3
15-20 reps
RPE 8
4
Kettlebell Clean
3
15-20 reps
RPE 10
5
Dip (Assisted)
3
8-12 reps
RPE 9
6
Back Extension
3
15-20 reps
RPE 8
7
Abs Crunch (Bodyweight)
3
1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
8-12 reps
RPE 9.5
2
Leg Press
4
12-15 reps
RPE 9
3
Glute Bridge (Dumbbell)
3
15-20 reps
RPE 8
4
Kettlebell Clean
3
15-20 reps
RPE 10
5
Dip (Assisted)
3
8-12 reps
RPE 9
6
Back Extension
3
15-20 reps
RPE 8
7
Abs Crunch (Bodyweight)
3
1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
8-12 reps
RPE 9.5
2
Leg Press
4
12-15 reps
RPE 9
3
Glute Bridge (Dumbbell)
3
15-20 reps
RPE 8
4
Kettlebell Clean
3
15-20 reps
RPE 10
5
Dip (Assisted)
3
8-12 reps
RPE 9
6
Back Extension
3
15-20 reps
RPE 8
7
Abs Crunch (Bodyweight)
3
1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
8-12 reps
RPE 9.5
2
Leg Press
4
12-15 reps
RPE 9
3
Glute Bridge (Dumbbell)
3
15-20 reps
RPE 8
4
Kettlebell Clean
3
15-20 reps
RPE 10
5
Dip (Assisted)
3
8-12 reps
RPE 9
6
Back Extension
3
15-20 reps
RPE 8
7
Abs Crunch (Bodyweight)
3
1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
8-12 reps
RPE 9.5
2
Leg Press
4
12-15 reps
RPE 9
3
Glute Bridge (Dumbbell)
3
15-20 reps
RPE 8
4
Kettlebell Clean
3
15-20 reps
RPE 10
5
Dip (Assisted)
3
8-12 reps
RPE 9
6
Back Extension
3
15-20 reps
RPE 8
7
Abs Crunch (Bodyweight)
3
1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
8-12 reps
RPE 9.5
2
Leg Press
4
12-15 reps
RPE 9
3
Glute Bridge (Dumbbell)
3
15-20 reps
RPE 8
4
Kettlebell Clean
3
15-20 reps
RPE 10
5
Dip (Assisted)
3
8-12 reps
RPE 9
6
Back Extension
3
15-20 reps
RPE 8
7
Abs Crunch (Bodyweight)
3
1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
8-12 reps
RPE 9.5
2
Leg Press
4
12-15 reps
RPE 9
3
Glute Bridge (Dumbbell)
3
15-20 reps
RPE 8
4
Kettlebell Clean
3
15-20 reps
RPE 10
5
Dip (Assisted)
3
8-12 reps
RPE 9
6
Back Extension
3
15-20 reps
RPE 8
7
Abs Crunch (Bodyweight)
3
1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
8-12 reps
RPE 9.5
2
Leg Press
4
12-15 reps
RPE 9
3
Glute Bridge (Dumbbell)
3
15-20 reps
RPE 8
4
Kettlebell Clean
3
15-20 reps
RPE 10
5
Dip (Assisted)
3
8-12 reps
RPE 9
6
Back Extension
3
15-20 reps
RPE 8
7
Abs Crunch (Bodyweight)
3
1 mins
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Hip Thrust (Barbell)
4 Sets
8-12 Reps
@9
2
Bulgarian Split Squat (Dumbbell)
4 Sets
8-12 Reps
@8
3
Romanian Deadlift (Barbell)
3 Sets
10-15 Reps
@8
4
Back Extension
3 Sets
10-15 Reps
@8
5
Pull-Up (Assisted)
3 Sets
8-12 Reps
@9
6
Standing Shoulder Press (Dumbbell)
3 Sets
12-15 Reps
@8
7
Sit Up
3 Sets
1 mins
@10
Day 2
1
Squat (Smith Machine)
4 Sets
10-15 Reps
@9
2
Walking Lunge (Dumbbell)
4 Sets
15-20 Reps
@9
3
Barbell Row
3 Sets
8-12 Reps
@9
4
Chest Fly (Machine)
3 Sets
10-15 Reps
@9
5
Rear Delt Fly (Machine)
3 Sets
10-15 Reps
@8
6
Reverse Abs Crunch (Bodyweight)
3 Sets
1 mins
@10
Day 3
1
Hip Thrust (Barbell)
4 Sets
8-12 Reps
@9.5
2
Leg Press
4 Sets
12-15 Reps
@9
3
Glute Bridge (Dumbbell)
3 Sets
15-20 Reps
@8
4
Kettlebell Clean
3 Sets
15-20 Reps
@10
5
Dip (Assisted)
3 Sets
8-12 Reps
@9
6
Back Extension
3 Sets
15-20 Reps
@8
7
Abs Crunch (Bodyweight)
3 Sets
1 mins
@10