D1FartCannon

by

1 athletes joined

Program Description

Straight to the point for a female to builds what’s most important

Program Overview

Level
Beginner
Goal
Bodybuilding
Equipment
Full Gym
Program Length
2 weeks
Time Per Workout
30 minutes
Created
Feb 16, 2025 04:23
Last Edited
Feb 16, 2025 04:31

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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

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4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

Day 1

1

Hip Thrust (Barbell)

1

1

8 reps

10 reps

-

-

2

Leg Extension

1

1

10 reps

12 reps

-

-

3

Glute Kickback

3

12 reps

-

4

Romanian Deadlift (Dumbbell)

2

8 reps

-

Day 1

1

Hip Thrust (Barbell)

1

1

8 reps

10 reps

-

-

2

Leg Extension

1

1

10 reps

12 reps

-

-

3

Glute Kickback

3

12 reps

-

4

Romanian Deadlift (Dumbbell)

2

8 reps

-

Day 2

1

Chest Press (Machine)

1

1

6 reps

8 reps

-

-

2

Chest Fly (Cable)

2

12 reps

-

3

Bicep Curl (Barbell)

1

1

8 reps

10 reps

-

-

4

Tricep Pushdown (Cable)

1

1

8 reps

12 reps

-

-

Day 2

1

Chest Press (Machine)

1

1

6 reps

8 reps

-

-

2

Chest Fly (Cable)

2

12 reps

-

3

Bicep Curl (Barbell)

1

1

8 reps

10 reps

-

-

4

Tricep Pushdown (Cable)

1

1

8 reps

12 reps

-

-

Day 3

1

Romanian Deadlift (Dumbbell)

1

2

8 reps

10 reps

-

-

2

Seated Row (Cable)

3

10 reps

-

3

Lat Pulldown

2

8 reps

-

4

Abs Crunch (Bodyweight)

3

10 reps

-

Day 3

1

Romanian Deadlift (Dumbbell)

1

2

8 reps

10 reps

-

-

2

Seated Row (Cable)

3

10 reps

-

3

Lat Pulldown

2

8 reps

-

4

Abs Crunch (Bodyweight)

3

10 reps

-

Day 1

1

Hip Thrust (Barbell)

1 Set

1 Set

8 Reps

10 Reps

-

-

2

Leg Extension

1 Set

1 Set

10 Reps

12 Reps

-

-

3

Glute Kickback

3 Sets

12 Reps

-

4

Romanian Deadlift (Dumbbell)

2 Sets

8 Reps

-

Day 2

1

Chest Press (Machine)

1 Set

1 Set

6 Reps

8 Reps

-

-

2

Chest Fly (Cable)

2 Sets

12 Reps

-

3

Bicep Curl (Barbell)

1 Set

1 Set

8 Reps

10 Reps

-

-

4

Tricep Pushdown (Cable)

1 Set

1 Set

8 Reps

12 Reps

-

-

Day 3

1

Romanian Deadlift (Dumbbell)

1 Set

2 Sets

8 Reps

10 Reps

-

-

2

Seated Row (Cable)

3 Sets

10 Reps

-

3

Lat Pulldown

2 Sets

8 Reps

-

4

Abs Crunch (Bodyweight)

3 Sets

10 Reps

-