Builda Bunda + Legs (Female focus) | Workout Programs | Boostcamp App |

Builda Bunda + Legs (Female focus)

by George S

42 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

Jul 17, 2024 02:34

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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