Program Description
gains
Program Overview
- LevelBeginner
- GoalAthletics
- EquipmentFull Gym
- Program Length16 weeks
- Time Per Workout60 minutes
- CreatedAug 18, 2025 11:13
- Last EditedAug 19, 2025 06:01
Summary
Embark on a transformative 16-week journey with the Female Bump 2 program, designed specifically for women looking to enhance their strength and sculpt their physique. Committing just three days a week, you'll engage in targeted workouts focusing on full leg, upper body, and gluteal muscles, utilizing a variety of equipment in a full gym setting. Each session is packed with effective exercises like goblet squats, hip thrusts, and bench presses, ensuring you build strength and confidence while mastering your form. Get ready to elevate your fitness game and achieve the results you’ve been striving for!
Muscle Engagement
Front
Back
MuscleSet
Glutes
19.6%
Hamstrings
18.8%
Quadriceps
14.4%
Lower Back
9.4%
Abs
5.6%
Triceps
5.3%
Middle Delts
4.8%
Lats
4.4%
Front Delts
4.4%
Upper Back
3.9%
Biceps
3.9%
Chest
2.4%
Adductors
2.2%
Rear Delts
0.5%
Forearms
0.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
1
1
15 reps
13 reps
12 reps
-
-
-
2
Squat (Bodyweight)
1
1
1
25 reps
20 reps
15 reps
-
-
-
3
Romanian Deadlift (Dumbbell)
1
1
1
15 reps
13 reps
12 reps
-
-
-
4
Leg Extension
2
8-10 reps
-
5
Leg Curl
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
1
1
15 reps
13 reps
12 reps
-
-
-
2
Squat (Bodyweight)
1
1
1
25 reps
20 reps
15 reps
-
-
-
3
Romanian Deadlift (Dumbbell)
1
1
1
15 reps
13 reps
12 reps
-
-
-
4
Leg Extension
3
8-10 reps
-
5
Leg Curl
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
1
1
15 reps
13 reps
12 reps
-
-
-
2
Squat (Bodyweight)
1
1
1
25 reps
20 reps
15 reps
-
-
-
3
Romanian Deadlift (Dumbbell)
1
1
1
15 reps
13 reps
12 reps
-
-
-
4
Leg Extension
3
8-10 reps
-
5
Leg Curl
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
1
1
15 reps
13 reps
12 reps
-
-
-
2
Squat (Bodyweight)
1
1
1
25 reps
20 reps
15 reps
-
-
-
3
Romanian Deadlift (Dumbbell)
1
1
1
15 reps
13 reps
12 reps
-
-
-
4
Leg Extension
3
8-10 reps
-
5
Leg Curl
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
1
1
15 reps
13 reps
12 reps
-
-
-
2
Squat (Bodyweight)
1
1
1
25 reps
20 reps
15 reps
-
-
-
3
Romanian Deadlift (Dumbbell)
1
1
1
15 reps
13 reps
12 reps
-
-
-
4
Leg Extension
3
8-10 reps
-
5
Leg Curl
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
1
1
15 reps
13 reps
12 reps
-
-
-
2
Squat (Bodyweight)
1
1
1
25 reps
20 reps
15 reps
-
-
-
3
Romanian Deadlift (Dumbbell)
1
1
1
15 reps
13 reps
12 reps
-
-
-
4
Leg Extension
3
8-10 reps
-
5
Leg Curl
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
1
1
15 reps
13 reps
12 reps
-
-
-
2
Squat (Bodyweight)
1
1
1
25 reps
20 reps
15 reps
-
-
-
3
Romanian Deadlift (Dumbbell)
1
1
1
15 reps
13 reps
12 reps
-
-
-
4
Leg Extension
3
8-10 reps
-
5
Leg Curl
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
1
1
15 reps
13 reps
12 reps
-
-
-
2
Squat (Bodyweight)
1
1
1
25 reps
20 reps
15 reps
-
-
-
3
Romanian Deadlift (Dumbbell)
1
1
1
15 reps
13 reps
12 reps
-
-
-
4
Leg Extension
3
8-10 reps
-
5
Leg Curl
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
1
1
15 reps
13 reps
12 reps
-
-
-
2
Squat (Bodyweight)
1
1
1
25 reps
20 reps
15 reps
-
-
-
3
Romanian Deadlift (Dumbbell)
1
1
1
15 reps
13 reps
12 reps
-
-
-
4
Leg Extension
3
8-10 reps
-
5
Leg Curl
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
1
1
15 reps
13 reps
12 reps
-
-
-
2
Squat (Bodyweight)
1
1
1
25 reps
20 reps
15 reps
-
-
-
3
Romanian Deadlift (Dumbbell)
1
1
1
15 reps
13 reps
12 reps
-
-
-
4
Leg Extension
3
8-10 reps
-
5
Leg Curl
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
1
1
15 reps
13 reps
12 reps
-
-
-
2
Squat (Bodyweight)
1
1
1
25 reps
20 reps
15 reps
-
-
-
3
Romanian Deadlift (Dumbbell)
1
1
1
15 reps
13 reps
12 reps
-
-
-
4
Leg Extension
3
8-10 reps
-
5
Leg Curl
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
1
1
15 reps
13 reps
12 reps
-
-
-
2
Squat (Bodyweight)
1
1
1
25 reps
20 reps
15 reps
-
-
-
3
Romanian Deadlift (Dumbbell)
1
1
1
15 reps
13 reps
12 reps
-
-
-
4
Leg Extension
3
8-10 reps
-
5
Leg Curl
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
1
1
15 reps
13 reps
12 reps
-
-
-
2
Squat (Bodyweight)
1
1
1
25 reps
20 reps
15 reps
-
-
-
3
Romanian Deadlift (Dumbbell)
1
1
1
15 reps
13 reps
12 reps
-
-
-
4
Leg Extension
3
8-10 reps
-
5
Leg Curl
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
1
1
15 reps
13 reps
12 reps
-
-
-
2
Squat (Bodyweight)
1
1
1
25 reps
20 reps
15 reps
-
-
-
3
Romanian Deadlift (Dumbbell)
1
1
1
15 reps
13 reps
12 reps
-
-
-
4
Leg Extension
3
8-10 reps
-
5
Leg Curl
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
1
1
15 reps
13 reps
12 reps
-
-
-
2
Squat (Bodyweight)
1
1
1
25 reps
20 reps
15 reps
-
-
-
3
Romanian Deadlift (Dumbbell)
1
1
1
15 reps
13 reps
12 reps
-
-
-
4
Leg Extension
3
8-10 reps
-
5
Leg Curl
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
1
1
15 reps
13 reps
12 reps
-
-
-
2
Squat (Bodyweight)
1
1
1
25 reps
20 reps
15 reps
-
-
-
3
Romanian Deadlift (Dumbbell)
1
1
1
15 reps
13 reps
12 reps
-
-
-
4
Leg Extension
3
8-10 reps
-
5
Leg Curl
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown (Close Grip)
2
4-6 reps
-
1B
Chest Supported Row (Dumbbell)
2
13-15 reps
-
2
Bench Press (Dumbbell)
2
13-15 reps
-
3
Lateral Raise (Cable)
2
8-10 reps
-
4
Hammer Curl (Dumbbell)
2
12-15 reps
-
5
Tricep Pushdown (Cable)
2
12-15 reps
-
6
Overhead Press (Dumbbell)
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown (Close Grip)
2
4-6 reps
-
1B
Chest Supported Row (Dumbbell)
2
13-15 reps
-
2
Bench Press (Dumbbell)
2
13-15 reps
-
3
Lateral Raise (Cable)
2
8-10 reps
-
4
Hammer Curl (Dumbbell)
2
12-15 reps
-
5
Tricep Pushdown (Cable)
2
12-15 reps
-
6
Overhead Press (Dumbbell)
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown (Close Grip)
2
4-6 reps
-
1B
Chest Supported Row (Dumbbell)
2
13-15 reps
-
2
Bench Press (Dumbbell)
2
13-15 reps
-
3
Lateral Raise (Cable)
2
8-10 reps
-
4
Hammer Curl (Dumbbell)
2
12-15 reps
-
5
Tricep Pushdown (Cable)
2
12-15 reps
-
6
Overhead Press (Dumbbell)
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown (Close Grip)
2
4-6 reps
-
1B
Chest Supported Row (Dumbbell)
2
13-15 reps
-
2
Bench Press (Dumbbell)
2
13-15 reps
-
3
Lateral Raise (Cable)
2
8-10 reps
-
4
Hammer Curl (Dumbbell)
2
12-15 reps
-
5
Tricep Pushdown (Cable)
2
12-15 reps
-
6
Overhead Press (Dumbbell)
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown (Close Grip)
2
4-6 reps
-
1B
Chest Supported Row (Dumbbell)
2
13-15 reps
-
2
Bench Press (Dumbbell)
2
13-15 reps
-
3
Lateral Raise (Cable)
2
8-10 reps
-
4
Hammer Curl (Dumbbell)
2
12-15 reps
-
5
Tricep Pushdown (Cable)
2
12-15 reps
-
6
Overhead Press (Dumbbell)
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown (Close Grip)
2
4-6 reps
-
1B
Chest Supported Row (Dumbbell)
2
13-15 reps
-
2
Bench Press (Dumbbell)
2
13-15 reps
-
3
Lateral Raise (Cable)
2
8-10 reps
-
4
Hammer Curl (Dumbbell)
2
12-15 reps
-
5
Tricep Pushdown (Cable)
2
12-15 reps
-
6
Overhead Press (Dumbbell)
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown (Close Grip)
2
4-6 reps
-
1B
Chest Supported Row (Dumbbell)
2
13-15 reps
-
2
Bench Press (Dumbbell)
2
13-15 reps
-
3
Lateral Raise (Cable)
2
8-10 reps
-
4
Hammer Curl (Dumbbell)
2
12-15 reps
-
5
Tricep Pushdown (Cable)
2
12-15 reps
-
6
Overhead Press (Dumbbell)
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown (Close Grip)
2
4-6 reps
-
1B
Chest Supported Row (Dumbbell)
2
13-15 reps
-
2
Bench Press (Dumbbell)
2
13-15 reps
-
3
Lateral Raise (Cable)
2
8-10 reps
-
4
Hammer Curl (Dumbbell)
2
12-15 reps
-
5
Tricep Pushdown (Cable)
2
12-15 reps
-
6
Overhead Press (Dumbbell)
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown (Close Grip)
2
4-6 reps
-
1B
Chest Supported Row (Dumbbell)
2
13-15 reps
-
2
Bench Press (Dumbbell)
2
13-15 reps
-
3
Lateral Raise (Cable)
2
8-10 reps
-
4
Hammer Curl (Dumbbell)
2
12-15 reps
-
5
Tricep Pushdown (Cable)
2
12-15 reps
-
6
Overhead Press (Dumbbell)
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown (Close Grip)
2
4-6 reps
-
1B
Chest Supported Row (Dumbbell)
2
13-15 reps
-
2
Bench Press (Dumbbell)
2
13-15 reps
-
3
Lateral Raise (Cable)
2
8-10 reps
-
4
Hammer Curl (Dumbbell)
2
12-15 reps
-
5
Tricep Pushdown (Cable)
2
12-15 reps
-
6
Overhead Press (Dumbbell)
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown (Close Grip)
2
4-6 reps
-
1B
Chest Supported Row (Dumbbell)
2
13-15 reps
-
2
Bench Press (Dumbbell)
2
13-15 reps
-
3
Lateral Raise (Cable)
2
8-10 reps
-
4
Hammer Curl (Dumbbell)
2
12-15 reps
-
5
Tricep Pushdown (Cable)
2
12-15 reps
-
6
Overhead Press (Dumbbell)
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown (Close Grip)
2
4-6 reps
-
1B
Chest Supported Row (Dumbbell)
2
13-15 reps
-
2
Bench Press (Dumbbell)
2
13-15 reps
-
3
Lateral Raise (Cable)
2
8-10 reps
-
4
Hammer Curl (Dumbbell)
2
12-15 reps
-
5
Tricep Pushdown (Cable)
2
12-15 reps
-
6
Overhead Press (Dumbbell)
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown (Close Grip)
2
4-6 reps
-
1B
Chest Supported Row (Dumbbell)
2
13-15 reps
-
2
Bench Press (Dumbbell)
2
13-15 reps
-
3
Lateral Raise (Cable)
2
8-10 reps
-
4
Hammer Curl (Dumbbell)
2
12-15 reps
-
5
Tricep Pushdown (Cable)
2
12-15 reps
-
6
Overhead Press (Dumbbell)
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown (Close Grip)
2
4-6 reps
-
1B
Chest Supported Row (Dumbbell)
2
13-15 reps
-
2
Bench Press (Dumbbell)
2
13-15 reps
-
3
Lateral Raise (Cable)
2
8-10 reps
-
4
Hammer Curl (Dumbbell)
2
12-15 reps
-
5
Tricep Pushdown (Cable)
2
12-15 reps
-
6
Overhead Press (Dumbbell)
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown (Close Grip)
2
4-6 reps
-
1B
Chest Supported Row (Dumbbell)
2
13-15 reps
-
2
Bench Press (Dumbbell)
2
13-15 reps
-
3
Lateral Raise (Cable)
2
8-10 reps
-
4
Hammer Curl (Dumbbell)
2
12-15 reps
-
5
Tricep Pushdown (Cable)
2
12-15 reps
-
6
Overhead Press (Dumbbell)
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown (Close Grip)
2
4-6 reps
-
1B
Chest Supported Row (Dumbbell)
2
13-15 reps
-
2
Bench Press (Dumbbell)
2
13-15 reps
-
3
Lateral Raise (Cable)
2
8-10 reps
-
4
Hammer Curl (Dumbbell)
2
12-15 reps
-
5
Tricep Pushdown (Cable)
2
12-15 reps
-
6
Overhead Press (Dumbbell)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hip Thrust (Barbell)
3
18-20 reps
-
1B
Single Leg Hip Thrust
1
2
20 reps
15 reps
-
-
2
Hyperextension
1
1
1
16 reps
14 reps
10 reps
-
-
-
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hip Thrust (Barbell)
3
18-20 reps
-
1B
Single Leg Hip Thrust
1
2
20 reps
15 reps
-
-
2
Hyperextension
1
1
1
16 reps
14 reps
10 reps
-
-
-
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hip Thrust (Barbell)
3
18-20 reps
-
1B
Single Leg Hip Thrust
1
2
20 reps
15 reps
-
-
2
Hyperextension
1
1
1
16 reps
14 reps
10 reps
-
-
-
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hip Thrust (Barbell)
3
18-20 reps
-
1B
Single Leg Hip Thrust
1
2
20 reps
15 reps
-
-
2
Hyperextension
1
1
1
16 reps
14 reps
10 reps
-
-
-
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hip Thrust (Barbell)
3
18-20 reps
-
1B
Single Leg Hip Thrust
1
2
20 reps
15 reps
-
-
2
Hyperextension
1
1
1
16 reps
14 reps
10 reps
-
-
-
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hip Thrust (Barbell)
3
18-20 reps
-
1B
Single Leg Hip Thrust
1
2
20 reps
15 reps
-
-
2
Hyperextension
1
1
1
16 reps
14 reps
10 reps
-
-
-
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hip Thrust (Barbell)
3
18-20 reps
-
1B
Single Leg Hip Thrust
1
2
20 reps
15 reps
-
-
2
Hyperextension
1
1
1
16 reps
14 reps
10 reps
-
-
-
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hip Thrust (Barbell)
3
18-20 reps
-
1B
Single Leg Hip Thrust
1
2
20 reps
15 reps
-
-
2
Hyperextension
1
1
1
16 reps
14 reps
10 reps
-
-
-
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hip Thrust (Barbell)
3
18-20 reps
-
1B
Single Leg Hip Thrust
1
2
20 reps
15 reps
-
-
2
Hyperextension
1
1
1
16 reps
14 reps
10 reps
-
-
-
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hip Thrust (Barbell)
3
18-20 reps
-
1B
Single Leg Hip Thrust
1
2
20 reps
15 reps
-
-
2
Hyperextension
1
1
1
16 reps
14 reps
10 reps
-
-
-
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hip Thrust (Barbell)
3
18-20 reps
-
1B
Single Leg Hip Thrust
1
2
20 reps
15 reps
-
-
2
Hyperextension
1
1
1
16 reps
14 reps
10 reps
-
-
-
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hip Thrust (Barbell)
3
18-20 reps
-
1B
Single Leg Hip Thrust
1
2
20 reps
15 reps
-
-
2
Hyperextension
1
1
1
16 reps
14 reps
10 reps
-
-
-
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hip Thrust (Barbell)
3
18-20 reps
-
1B
Single Leg Hip Thrust
1
2
20 reps
15 reps
-
-
2
Hyperextension
1
1
1
16 reps
14 reps
10 reps
-
-
-
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hip Thrust (Barbell)
3
18-20 reps
-
1B
Single Leg Hip Thrust
1
2
20 reps
15 reps
-
-
2
Hyperextension
1
1
1
16 reps
14 reps
10 reps
-
-
-
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hip Thrust (Barbell)
3
18-20 reps
-
1B
Single Leg Hip Thrust
1
2
20 reps
15 reps
-
-
2
Hyperextension
1
1
1
16 reps
14 reps
10 reps
-
-
-
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hip Thrust (Barbell)
3
18-20 reps
-
1B
Single Leg Hip Thrust
1
2
20 reps
15 reps
-
-
2
Hyperextension
1
1
1
16 reps
14 reps
10 reps
-
-
-
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
Week 1
1 / 16 Weeks
Day 1
1
Goblet Squat1 Set
1 Set
1 Set
15 Reps
13 Reps
12 Reps
-
-
-
2
Squat (Bodyweight)1 Set
1 Set
1 Set
25 Reps
20 Reps
15 Reps
-
-
-
3
Romanian Deadlift (Dumbbell)1 Set
1 Set
1 Set
15 Reps
13 Reps
12 Reps
-
-
-
4
Leg Extension2 Sets
8-10 Reps
-
5
Leg Curl2 Sets
8-10 Reps
-
Day 2
1A
Lat Pulldown (Close Grip)2 Sets
4-6 Reps
-
1B
Chest Supported Row (Dumbbell)2 Sets
13-15 Reps
-
2
Bench Press (Dumbbell)2 Sets
13-15 Reps
-
3
Lateral Raise (Cable)2 Sets
8-10 Reps
-
4
Hammer Curl (Dumbbell)2 Sets
12-15 Reps
-
5
Tricep Pushdown (Cable)2 Sets
12-15 Reps
-
6
Overhead Press (Dumbbell)2 Sets
8-10 Reps
-
Day 3
1A
Hip Thrust (Barbell)3 Sets
18-20 Reps
-
1B
Single Leg Hip Thrust1 Set
2 Sets
20 Reps
15 Reps
-
-
2
Hyperextension1 Set
1 Set
1 Set
16 Reps
14 Reps
10 Reps
-
-
-
3
Bulgarian Split Squat (Dumbbell)3 Sets
8-10 Reps
-