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BoostcampPNG

Booty blasting for Saba

by Travis S.
1 athletes joined

Program Description

Targeting glutes, hamstrings, quads, shoulders, biceps, triceps, shoulders

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Women's
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Mar 28, 2026 12:54
  • Last Edited
    Mar 28, 2026 02:41
Muscle Engagement
Front
Back
MuscleSet
Glutes
17%
Hamstrings
14.8%
Quadriceps
12.2%
Middle Delts
11.7%
Triceps
10.4%
Front Delts
7.8%
Abs
5.2%
Biceps
5.2%
Lower Back
3.9%
Forearms
2.6%
Upper Back
2.6%
Rear Delts
2.6%
Abductors
2.6%
Adductors
1.3%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8
2
Hip Thrust (Machine)
3
12 reps
RPE 9
3
Seated Overhead Press (Dumbbell)
3
10 reps
-
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
5A
Bicep Curl (Cable)
3
15 reps
-
5B
Overhead Tricep Extension (Cable)
3
15 reps
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
7
Hip Abductor (Machine)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8
2
Hip Thrust (Machine)
3
12 reps
RPE 9
3
Seated Overhead Press (Dumbbell)
3
10 reps
-
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
5A
Bicep Curl (Cable)
3
15 reps
-
5B
Overhead Tricep Extension (Cable)
3
15 reps
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
7
Hip Abductor (Machine)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8
2
Hip Thrust (Machine)
3
12 reps
RPE 9
3
Seated Overhead Press (Dumbbell)
3
10 reps
-
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
5A
Bicep Curl (Cable)
3
15 reps
-
5B
Overhead Tricep Extension (Cable)
3
15 reps
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
7
Hip Abductor (Machine)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8
2
Hip Thrust (Machine)
3
12 reps
RPE 9
3
Seated Overhead Press (Dumbbell)
3
10 reps
-
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
5A
Bicep Curl (Cable)
3
15 reps
-
5B
Overhead Tricep Extension (Cable)
3
15 reps
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
7
Hip Abductor (Machine)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8
2
Hip Thrust (Machine)
3
12 reps
RPE 9
3
Seated Overhead Press (Dumbbell)
3
10 reps
-
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
5A
Bicep Curl (Cable)
3
15 reps
-
5B
Overhead Tricep Extension (Cable)
3
15 reps
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
7
Hip Abductor (Machine)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8
2
Hip Thrust (Machine)
3
12 reps
RPE 9
3
Seated Overhead Press (Dumbbell)
3
10 reps
-
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
5A
Bicep Curl (Cable)
3
15 reps
-
5B
Overhead Tricep Extension (Cable)
3
15 reps
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
7
Hip Abductor (Machine)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8
2
Hip Thrust (Machine)
3
12 reps
RPE 9
3
Seated Overhead Press (Dumbbell)
3
10 reps
-
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
5A
Bicep Curl (Cable)
3
15 reps
-
5B
Overhead Tricep Extension (Cable)
3
15 reps
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
7
Hip Abductor (Machine)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8
2
Hip Thrust (Machine)
3
12 reps
RPE 9
3
Seated Overhead Press (Dumbbell)
3
10 reps
-
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
5A
Bicep Curl (Cable)
3
15 reps
-
5B
Overhead Tricep Extension (Cable)
3
15 reps
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
7
Hip Abductor (Machine)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8
2
Hip Thrust (Machine)
3
12 reps
RPE 9
3
Seated Overhead Press (Dumbbell)
3
10 reps
-
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
5A
Bicep Curl (Cable)
3
15 reps
-
5B
Overhead Tricep Extension (Cable)
3
15 reps
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
7
Hip Abductor (Machine)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8
2
Hip Thrust (Machine)
3
12 reps
RPE 9
3
Seated Overhead Press (Dumbbell)
3
10 reps
-
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
5A
Bicep Curl (Cable)
3
15 reps
-
5B
Overhead Tricep Extension (Cable)
3
15 reps
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
7
Hip Abductor (Machine)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8
2
Hip Thrust (Machine)
3
12 reps
RPE 9
3
Seated Overhead Press (Dumbbell)
3
10 reps
-
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
5A
Bicep Curl (Cable)
3
15 reps
-
5B
Overhead Tricep Extension (Cable)
3
15 reps
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
7
Hip Abductor (Machine)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8
2
Hip Thrust (Machine)
3
12 reps
RPE 9
3
Seated Overhead Press (Dumbbell)
3
10 reps
-
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
5A
Bicep Curl (Cable)
3
15 reps
-
5B
Overhead Tricep Extension (Cable)
3
15 reps
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
7
Hip Abductor (Machine)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 9
3
Seated Overhead Press (Dumbbell)
3
10 reps
-
4
Pull Through (Cable)
3
10 reps
RPE 8
5A
Incline Curl (Dumbbell)
3
12 reps
-
5B
Tricep Pushdown (Cable)
3
12 reps
-
6
Lateral Raise (Cable)
3
15 reps
-
7A
Leg Curl
2
10 reps
-
7B
Leg Extension
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 9
3
Seated Overhead Press (Dumbbell)
3
10 reps
-
4
Pull Through (Cable)
3
10 reps
RPE 8
5A
Incline Curl (Dumbbell)
3
12 reps
-
5B
Tricep Pushdown (Cable)
3
12 reps
-
6
Lateral Raise (Cable)
3
15 reps
-
7A
Leg Curl
2
10 reps
-
7B
Leg Extension
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 9
3
Seated Overhead Press (Dumbbell)
3
10 reps
-
4
Pull Through (Cable)
3
10 reps
RPE 8
5A
Incline Curl (Dumbbell)
3
12 reps
-
5B
Tricep Pushdown (Cable)
3
12 reps
-
6
Lateral Raise (Cable)
3
15 reps
-
7A
Leg Curl
2
10 reps
-
7B
Leg Extension
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 9
3
Seated Overhead Press (Dumbbell)
3
10 reps
-
4
Pull Through (Cable)
3
10 reps
RPE 8
5A
Incline Curl (Dumbbell)
3
12 reps
-
5B
Tricep Pushdown (Cable)
3
12 reps
-
6
Lateral Raise (Cable)
3
15 reps
-
7A
Leg Curl
2
10 reps
-
7B
Leg Extension
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 9
3
Seated Overhead Press (Dumbbell)
3
10 reps
-
4
Pull Through (Cable)
3
10 reps
RPE 8
5A
Incline Curl (Dumbbell)
3
12 reps
-
5B
Tricep Pushdown (Cable)
3
12 reps
-
6
Lateral Raise (Cable)
3
15 reps
-
7A
Leg Curl
2
10 reps
-
7B
Leg Extension
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 9
3
Seated Overhead Press (Dumbbell)
3
10 reps
-
4
Pull Through (Cable)
3
10 reps
RPE 8
5A
Incline Curl (Dumbbell)
3
12 reps
-
5B
Tricep Pushdown (Cable)
3
12 reps
-
6
Lateral Raise (Cable)
3
15 reps
-
7A
Leg Curl
2
10 reps
-
7B
Leg Extension
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 9
3
Seated Overhead Press (Dumbbell)
3
10 reps
-
4
Pull Through (Cable)
3
10 reps
RPE 8
5A
Incline Curl (Dumbbell)
3
12 reps
-
5B
Tricep Pushdown (Cable)
3
12 reps
-
6
Lateral Raise (Cable)
3
15 reps
-
7A
Leg Curl
2
10 reps
-
7B
Leg Extension
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 9
3
Seated Overhead Press (Dumbbell)
3
10 reps
-
4
Pull Through (Cable)
3
10 reps
RPE 8
5A
Incline Curl (Dumbbell)
3
12 reps
-
5B
Tricep Pushdown (Cable)
3
12 reps
-
6
Lateral Raise (Cable)
3
15 reps
-
7A
Leg Curl
2
10 reps
-
7B
Leg Extension
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 9
3
Seated Overhead Press (Dumbbell)
3
10 reps
-
4
Pull Through (Cable)
3
10 reps
RPE 8
5A
Incline Curl (Dumbbell)
3
12 reps
-
5B
Tricep Pushdown (Cable)
3
12 reps
-
6
Lateral Raise (Cable)
3
15 reps
-
7A
Leg Curl
2
10 reps
-
7B
Leg Extension
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 9
3
Seated Overhead Press (Dumbbell)
3
10 reps
-
4
Pull Through (Cable)
3
10 reps
RPE 8
5A
Incline Curl (Dumbbell)
3
12 reps
-
5B
Tricep Pushdown (Cable)
3
12 reps
-
6
Lateral Raise (Cable)
3
15 reps
-
7A
Leg Curl
2
10 reps
-
7B
Leg Extension
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 9
3
Seated Overhead Press (Dumbbell)
3
10 reps
-
4
Pull Through (Cable)
3
10 reps
RPE 8
5A
Incline Curl (Dumbbell)
3
12 reps
-
5B
Tricep Pushdown (Cable)
3
12 reps
-
6
Lateral Raise (Cable)
3
15 reps
-
7A
Leg Curl
2
10 reps
-
7B
Leg Extension
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 9
3
Seated Overhead Press (Dumbbell)
3
10 reps
-
4
Pull Through (Cable)
3
10 reps
RPE 8
5A
Incline Curl (Dumbbell)
3
12 reps
-
5B
Tricep Pushdown (Cable)
3
12 reps
-
6
Lateral Raise (Cable)
3
15 reps
-
7A
Leg Curl
2
10 reps
-
7B
Leg Extension
2
10 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
3 Sets
10 Reps
@8
2
Hip Thrust (Machine)
3 Sets
12 Reps
@9
3
Seated Overhead Press (Dumbbell)
3 Sets
10 Reps
-
4
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@8
5A
Bicep Curl (Cable)
3 Sets
15 Reps
-
5B
Overhead Tricep Extension (Cable)
3 Sets
15 Reps
-
6
Lateral Raise (Dumbbell)
3 Sets
15 Reps
-
7
Hip Abductor (Machine)
3 Sets
12 Reps
-
Day 2
1
Deadlift (Barbell)
3 Sets
8 Reps
@8
2
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
@9
3
Seated Overhead Press (Dumbbell)
3 Sets
10 Reps
-
4
Pull Through (Cable)
3 Sets
10 Reps
@8
5A
Incline Curl (Dumbbell)
3 Sets
12 Reps
-
5B
Tricep Pushdown (Cable)
3 Sets
12 Reps
-
6
Lateral Raise (Cable)
3 Sets
15 Reps
-
7A
Leg Curl
2 Sets
10 Reps
-
7B
Leg Extension
2 Sets
10 Reps
-