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Builda Bunda + Legs (Female focus)
by George S
32 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 20, 2024 09:00
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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
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
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
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
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
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
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
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