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!

Female Bump 2

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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

Goblet Squat

Squat (Bodyweight)

Romanian Deadlift (Dumbbell)

Leg Extension

Leg Curl

Full Leg

Bench Press (Dumbbell)

Lateral Raise (Cable)

Hammer Curl (Dumbbell)

Tricep Pushdown (Cable)

Overhead Press (Dumbbell)

Upper Body

Hyperextension

Bulgarian Split Squat (Dumbbell)

Gluteal Muscles

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