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
- LevelNovice, Intermediate
- GoalBodybuilding, Muscle & Sculpting
- EquipmentGarage Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedMay 09, 2025 01:11
- Last EditedJun 18, 2025 08:36
Summary
Unleash your inner strength with the Ultimate Beast Booty Workout Program, a comprehensive 12-week journey designed to sculpt and strengthen your glutes and legs. This 4-day split focuses on targeted exercises like Single Leg Romanian Deadlifts and Hip Thrusts, ensuring you build power while enhancing your physique. Each session is crafted to challenge you with a mix of dumbbell and machine workouts, perfect for any garage gym setup. Get ready to elevate your fitness game and achieve the results you've always wanted!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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 Deadlift3 Sets
8-12 Reps
-
2
Hip Thrust (Machine)3 Sets
12-15 Reps
-
3
Lunge (Dumbbell)3 Sets
8-12 Reps
-
4
Standing Calf Raise3 Sets
15-20 Reps
-
5
Glute Kickback3 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 Pulldown3 Sets
8-12 Reps
-
4
Rear Delt Fly (Machine)3 Sets
12-15 Reps
-
5
Hammer Curl (Dumbbell)3 Sets
8-12 Reps
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6
Abs Crunch (Machine)3 Sets
12-15 Reps
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Day 4
1
Bulgarian Split Squat (Dumbbell)3 Sets
8-12 Reps
-
2
Leg Curl3 Sets
12-15 Reps
-
3
Hip Abductor (Machine)3 Sets
12-15 Reps
-
4
Hip Adductor (Machine)3 Sets
12-15 Reps
-
5
Leg Extension3 Sets
12-15 Reps
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