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Female Bump 2

by Le T.
1 athletes joined

Program Description

gains

Program Overview

  • Level
    Beginner
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 18, 2025 11:13
  • Last Edited
    Aug 18, 2025 11:27
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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
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 Squat
1 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 Extension
2 Sets
8-10 Reps
-
5
Leg Curl
2 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 Thrust
1 Set
2 Sets
20 Reps
15 Reps
-
-
2
Hyperextension
1 Set
1 Set
1 Set
16 Reps
14 Reps
10 Reps
-
-
-
3
Bulgarian Split Squat (Dumbbell)
3 Sets
8-10 Reps
-