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Ultimate Beast Booty Workout Program - 4 Day Split

by Ryan H.
1 athletes joined

Program Description

This program is designed for women looking to maximise their glute growth while still building proportional strength throughout their body. The program is split into a 4 day legs, push, pull, legs split, with the first leg day having an emphasis on glutes. This program is ideal for intermediate to advanced lifters looking to build off their first year of lifting.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 09, 2025 01:11
  • Last Edited
    May 09, 2025 10:52
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Single Leg Romanian Deadlift
3
8-12 reps
-
2
Hip Thrust (Machine)
3
12-15 reps
-
3
Lunge (Dumbbell)
3
8-12 reps
-
4
Standing Calf Raise
3
15-20 reps
-
5
Glute Kickback
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Leg Romanian Deadlift
3
8-12 reps
-
2
Hip Thrust (Machine)
3
12-15 reps
-
3
Lunge (Dumbbell)
3
8-12 reps
-
4
Standing Calf Raise
3
15-20 reps
-
5
Glute Kickback
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Leg Romanian Deadlift
3
8-12 reps
-
2
Hip Thrust (Machine)
3
12-15 reps
-
3
Lunge (Dumbbell)
3
8-12 reps
-
4
Standing Calf Raise
3
15-20 reps
-
5
Glute Kickback
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Leg Romanian Deadlift
3
8-12 reps
-
2
Hip Thrust (Machine)
3
12-15 reps
-
3
Lunge (Dumbbell)
3
8-12 reps
-
4
Standing Calf Raise
3
15-20 reps
-
5
Glute Kickback
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Leg Romanian Deadlift
3
8-12 reps
-
2
Hip Thrust (Machine)
3
12-15 reps
-
3
Lunge (Dumbbell)
3
8-12 reps
-
4
Standing Calf Raise
3
15-20 reps
-
5
Glute Kickback
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Leg Romanian Deadlift
3
8-12 reps
-
2
Hip Thrust (Machine)
3
12-15 reps
-
3
Lunge (Dumbbell)
3
8-12 reps
-
4
Standing Calf Raise
3
15-20 reps
-
5
Glute Kickback
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Leg Romanian Deadlift
3
8-12 reps
-
2
Hip Thrust (Machine)
3
12-15 reps
-
3
Lunge (Dumbbell)
3
8-12 reps
-
4
Standing Calf Raise
3
15-20 reps
-
5
Glute Kickback
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Leg Romanian Deadlift
3
8-12 reps
-
2
Hip Thrust (Machine)
3
12-15 reps
-
3
Lunge (Dumbbell)
3
8-12 reps
-
4
Standing Calf Raise
3
15-20 reps
-
5
Glute Kickback
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Leg Romanian Deadlift
3
8-12 reps
-
2
Hip Thrust (Machine)
3
12-15 reps
-
3
Lunge (Dumbbell)
3
8-12 reps
-
4
Standing Calf Raise
3
15-20 reps
-
5
Glute Kickback
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Leg Romanian Deadlift
3
8-12 reps
-
2
Hip Thrust (Machine)
3
12-15 reps
-
3
Lunge (Dumbbell)
3
8-12 reps
-
4
Standing Calf Raise
3
15-20 reps
-
5
Glute Kickback
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Leg Romanian Deadlift
3
8-12 reps
-
2
Hip Thrust (Machine)
3
12-15 reps
-
3
Lunge (Dumbbell)
3
8-12 reps
-
4
Standing Calf Raise
3
15-20 reps
-
5
Glute Kickback
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Leg Romanian Deadlift
3
8-12 reps
-
2
Hip Thrust (Machine)
3
12-15 reps
-
3
Lunge (Dumbbell)
3
8-12 reps
-
4
Standing Calf Raise
3
15-20 reps
-
5
Glute Kickback
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
3
Tricep Extension (Cable)
3
8-12 reps
-
4
Chest Fly (Machine)
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Leg Raise (Captain's Chair)
3
20+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
3
Tricep Extension (Cable)
3
8-12 reps
-
4
Chest Fly (Machine)
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Leg Raise (Captain's Chair)
3
20+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
3
Tricep Extension (Cable)
3
8-12 reps
-
4
Chest Fly (Machine)
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Leg Raise (Captain's Chair)
3
20+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
3
Tricep Extension (Cable)
3
8-12 reps
-
4
Chest Fly (Machine)
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Leg Raise (Captain's Chair)
3
20+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
3
Tricep Extension (Cable)
3
8-12 reps
-
4
Chest Fly (Machine)
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Leg Raise (Captain's Chair)
3
20+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
3
Tricep Extension (Cable)
3
8-12 reps
-
4
Chest Fly (Machine)
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Leg Raise (Captain's Chair)
3
20+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
3
Tricep Extension (Cable)
3
8-12 reps
-
4
Chest Fly (Machine)
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Leg Raise (Captain's Chair)
3
20+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
3
Tricep Extension (Cable)
3
8-12 reps
-
4
Chest Fly (Machine)
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Leg Raise (Captain's Chair)
3
20+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
3
Tricep Extension (Cable)
3
8-12 reps
-
4
Chest Fly (Machine)
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Leg Raise (Captain's Chair)
3
20+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
3
Tricep Extension (Cable)
3
8-12 reps
-
4
Chest Fly (Machine)
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Leg Raise (Captain's Chair)
3
20+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
3
Tricep Extension (Cable)
3
8-12 reps
-
4
Chest Fly (Machine)
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Leg Raise (Captain's Chair)
3
20+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
3
Tricep Extension (Cable)
3
8-12 reps
-
4
Chest Fly (Machine)
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Leg Raise (Captain's Chair)
3
20+ reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
8-12 reps
-
2
Bicep Curl (Dumbbell)
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Rear Delt Fly (Machine)
3
12-15 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
6
Abs Crunch (Machine)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
8-12 reps
-
2
Bicep Curl (Dumbbell)
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Rear Delt Fly (Machine)
3
12-15 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
6
Abs Crunch (Machine)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
8-12 reps
-
2
Bicep Curl (Dumbbell)
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Rear Delt Fly (Machine)
3
12-15 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
6
Abs Crunch (Machine)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
8-12 reps
-
2
Bicep Curl (Dumbbell)
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Rear Delt Fly (Machine)
3
12-15 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
6
Abs Crunch (Machine)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
8-12 reps
-
2
Bicep Curl (Dumbbell)
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Rear Delt Fly (Machine)
3
12-15 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
6
Abs Crunch (Machine)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
8-12 reps
-
2
Bicep Curl (Dumbbell)
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Rear Delt Fly (Machine)
3
12-15 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
6
Abs Crunch (Machine)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
8-12 reps
-
2
Bicep Curl (Dumbbell)
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Rear Delt Fly (Machine)
3
12-15 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
6
Abs Crunch (Machine)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
8-12 reps
-
2
Bicep Curl (Dumbbell)
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Rear Delt Fly (Machine)
3
12-15 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
6
Abs Crunch (Machine)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
8-12 reps
-
2
Bicep Curl (Dumbbell)
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Rear Delt Fly (Machine)
3
12-15 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
6
Abs Crunch (Machine)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
8-12 reps
-
2
Bicep Curl (Dumbbell)
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Rear Delt Fly (Machine)
3
12-15 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
6
Abs Crunch (Machine)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
8-12 reps
-
2
Bicep Curl (Dumbbell)
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Rear Delt Fly (Machine)
3
12-15 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
6
Abs Crunch (Machine)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
8-12 reps
-
2
Bicep Curl (Dumbbell)
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Rear Delt Fly (Machine)
3
12-15 reps
-
5
Hammer Curl (Dumbbell)
3
8-12 reps
-
6
Abs Crunch (Machine)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
2
Leg Curl
3
12-15 reps
-
3
Hip Abductor (Machine)
3
12-15 reps
-
4
Hip Adductor (Machine)
3
12-15 reps
-
5
Leg Extension
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
2
Leg Curl
3
12-15 reps
-
3
Hip Abductor (Machine)
3
12-15 reps
-
4
Hip Adductor (Machine)
3
12-15 reps
-
5
Leg Extension
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
2
Leg Curl
3
12-15 reps
-
3
Hip Abductor (Machine)
3
12-15 reps
-
4
Hip Adductor (Machine)
3
12-15 reps
-
5
Leg Extension
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
2
Leg Curl
3
12-15 reps
-
3
Hip Abductor (Machine)
3
12-15 reps
-
4
Hip Adductor (Machine)
3
12-15 reps
-
5
Leg Extension
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
2
Leg Curl
3
12-15 reps
-
3
Hip Abductor (Machine)
3
12-15 reps
-
4
Hip Adductor (Machine)
3
12-15 reps
-
5
Leg Extension
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
2
Leg Curl
3
12-15 reps
-
3
Hip Abductor (Machine)
3
12-15 reps
-
4
Hip Adductor (Machine)
3
12-15 reps
-
5
Leg Extension
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
2
Leg Curl
3
12-15 reps
-
3
Hip Abductor (Machine)
3
12-15 reps
-
4
Hip Adductor (Machine)
3
12-15 reps
-
5
Leg Extension
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
2
Leg Curl
3
12-15 reps
-
3
Hip Abductor (Machine)
3
12-15 reps
-
4
Hip Adductor (Machine)
3
12-15 reps
-
5
Leg Extension
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
2
Leg Curl
3
12-15 reps
-
3
Hip Abductor (Machine)
3
12-15 reps
-
4
Hip Adductor (Machine)
3
12-15 reps
-
5
Leg Extension
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
2
Leg Curl
3
12-15 reps
-
3
Hip Abductor (Machine)
3
12-15 reps
-
4
Hip Adductor (Machine)
3
12-15 reps
-
5
Leg Extension
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
2
Leg Curl
3
12-15 reps
-
3
Hip Abductor (Machine)
3
12-15 reps
-
4
Hip Adductor (Machine)
3
12-15 reps
-
5
Leg Extension
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
2
Leg Curl
3
12-15 reps
-
3
Hip Abductor (Machine)
3
12-15 reps
-
4
Hip Adductor (Machine)
3
12-15 reps
-
5
Leg Extension
3
12-15 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Single Leg Romanian Deadlift
3 Sets
8-12 Reps
-
2
Hip Thrust (Machine)
3 Sets
12-15 Reps
-
3
Lunge (Dumbbell)
3 Sets
8-12 Reps
-
4
Standing Calf Raise
3 Sets
15-20 Reps
-
5
Glute Kickback
3 Sets
12-15 Reps
-
Day 2
1
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
2
Seated Overhead Press (Dumbbell)
3 Sets
8-12 Reps
-
3
Tricep Extension (Cable)
3 Sets
8-12 Reps
-
4
Chest Fly (Machine)
3 Sets
12-15 Reps
-
5
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
-
6
Leg Raise (Captain's Chair)
3 Sets
20+ Reps
-
Day 3
1
Chest Supported Row (Machine)
3 Sets
8-12 Reps
-
2
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
-
3
Lat Pulldown
3 Sets
8-12 Reps
-
4
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
-
5
Hammer Curl (Dumbbell)
3 Sets
8-12 Reps
-
6
Abs Crunch (Machine)
3 Sets
12-15 Reps
-
Day 4
1
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
-
2
Leg Curl
3 Sets
12-15 Reps
-
3
Hip Abductor (Machine)
3 Sets
12-15 Reps
-
4
Hip Adductor (Machine)
3 Sets
12-15 Reps
-
5
Leg Extension
3 Sets
12-15 Reps
-