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Builda Bunda + Legs (Female focus)

by George S
62 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
    Sep 19, 2024 03:52
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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