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Heller's Big Booty Workout Program

by John H.
2 athletes joined

Program Description

4-day split for full body power-building. Designed to build size, strength, and definition. Emphasis on lower body. Built for C.

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    70 minutes
  • Created
    Aug 13, 2025 05:00
  • Last Edited
    Aug 13, 2025 05:20
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 7-8
2
Lat Pulldown
3
10 reps
RPE 7-8
3
Seated Row (Cable)
3
12 reps
RPE 6-7
4
Chest Fly (Cable)
3
12 reps
RPE 6-7
5
Lateral Raise (Cable)
3
12 reps
RPE 6-7
6
Pull-Up (Bodyweight)
2
RPE 10
7
Cardio
1
15-30 mins
RPE 5-6
8
Stretching
1
1 reps
RPE 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 7-8
2
Lat Pulldown
3
10 reps
RPE 7-8
3
Seated Row (Cable)
3
12 reps
RPE 6-7
4
Chest Fly (Cable)
3
12 reps
RPE 6-7
5
Lateral Raise (Cable)
3
12 reps
RPE 6-7
6
Pull-Up (Bodyweight)
2
RPE 10
7
Cardio
1
15-30 mins
RPE 5-6
8
Stretching
1
1 reps
RPE 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 7-8
2
Lat Pulldown
3
10 reps
RPE 7-8
3
Seated Row (Cable)
3
12 reps
RPE 6-7
4
Chest Fly (Cable)
3
12 reps
RPE 6-7
5
Lateral Raise (Cable)
3
12 reps
RPE 6-7
6
Pull-Up (Bodyweight)
2
RPE 10
7
Cardio
1
15-30 mins
RPE 5-6
8
Stretching
1
1 reps
RPE 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 7-8
2
Lat Pulldown
3
10 reps
RPE 7-8
3
Seated Row (Cable)
3
12 reps
RPE 6-7
4
Chest Fly (Cable)
3
12 reps
RPE 6-7
5
Lateral Raise (Cable)
3
12 reps
RPE 6-7
6
Pull-Up (Bodyweight)
2
RPE 10
7
Cardio
1
15-30 mins
RPE 5-6
8
Stretching
1
1 reps
RPE 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 9-10
2
Lat Pulldown
4
8 reps
RPE 9-10
3
Pull-Up (Bodyweight)
1
RPE 10
4
Stretching
1
1 reps
RPE 1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
RPE 8
2
Hip Thrust (Barbell)
3
12 reps
RPE 8-9
3
Romanian Deadlift (Barbell)
3
12 reps
RPE 8-9
4
Leg Press
4
8 reps
RPE 7-8
5
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7-8
6
Stretching
1
1 reps
RPE 1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
RPE 8
2
Hip Thrust (Barbell)
3
12 reps
RPE 8-9
3
Romanian Deadlift (Barbell)
3
12 reps
RPE 8-9
4
Leg Press
4
8 reps
RPE 7-8
5
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7-8
6
Stretching
1
1 reps
RPE 1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
RPE 8
2
Hip Thrust (Barbell)
3
12 reps
RPE 8-9
3
Romanian Deadlift (Barbell)
3
12 reps
RPE 8-9
4
Leg Press
4
8 reps
RPE 7-8
5
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7-8
6
Stretching
1
1 reps
RPE 1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
RPE 8
2
Hip Thrust (Barbell)
3
12 reps
RPE 8-9
3
Romanian Deadlift (Barbell)
3
12 reps
RPE 8-9
4
Leg Press
4
8 reps
RPE 7-8
5
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7-8
6
Stretching
1
1 reps
RPE 1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 8
2
Hip Thrust (Barbell)
3
10 reps
RPE 8-9
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 8-9
4
Stretching
1
1 reps
RPE 1
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
1B
Overhead Press (Dumbbell)
3
10 reps
RPE 8
2A
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
2B
Bent Over Row (Dumbbell)
3
10 reps
RPE 8
3
Pull-Up (Bodyweight)
1
RPE 10
4
8 Minute Abs
1
8 mins
RPE 9
5
Cardio
1
15-30 mins
RPE 6
6
Stretching
1
1 reps
RPE 1
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
1B
Overhead Press (Dumbbell)
3
10 reps
RPE 8
2A
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
2B
Bent Over Row (Dumbbell)
3
10 reps
RPE 8
3
Pull-Up (Bodyweight)
1
RPE 10
4
8 Minute Abs
1
8 mins
RPE 9
5
Cardio
1
15-30 mins
RPE 6
6
Stretching
1
1 reps
RPE 1
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
1B
Overhead Press (Dumbbell)
3
10 reps
RPE 8
2A
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
2B
Bent Over Row (Dumbbell)
3
10 reps
RPE 8
3
Pull-Up (Bodyweight)
1
RPE 10
4
8 Minute Abs
1
8 mins
RPE 9
5
Cardio
1
15-30 mins
RPE 6
6
Stretching
1
1 reps
RPE 1
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
1B
Overhead Press (Dumbbell)
3
10 reps
RPE 8
2A
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
2B
Bent Over Row (Dumbbell)
3
10 reps
RPE 8
3
Pull-Up (Bodyweight)
1
RPE 10
4
8 Minute Abs
1
8 mins
RPE 9
5
Cardio
1
15-30 mins
RPE 6
6
Stretching
1
1 reps
RPE 1
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
1B
Overhead Press (Dumbbell)
3
10 reps
RPE 8
2A
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
2B
Bent Over Row (Dumbbell)
3
10 reps
RPE 8
3
Pull-Up (Bodyweight)
1
RPE 10
4
8 Minute Abs
1
8 mins
RPE 9
5
Cardio
1
15-30 mins
RPE 6
6
Stretching
1
1 reps
RPE 1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
8 reps
RPE 8-9
2
Single Leg Press
3
10 reps
RPE 7-8
3
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 6-7
4
Hip Abductor (Machine)
3
12 reps
RPE 6-7
5
8 Minute Abs
1
8 mins
RPE 9
6
Stretching
1
1 reps
RPE 1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
8 reps
RPE 8-9
2
Single Leg Press
3
10 reps
RPE 7-8
3
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 6-7
4
Hip Abductor (Machine)
3
12 reps
RPE 6-7
5
8 Minute Abs
1
8 mins
RPE 9
6
Stretching
1
1 reps
RPE 1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
8 reps
RPE 8-9
2
Single Leg Press
3
10 reps
RPE 7-8
3
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 6-7
4
Hip Abductor (Machine)
3
12 reps
RPE 6-7
5
8 Minute Abs
1
8 mins
RPE 9
6
Stretching
1
1 reps
RPE 1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
8 reps
RPE 8-9
2
Single Leg Press
3
10 reps
RPE 7-8
3
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 6-7
4
Hip Abductor (Machine)
3
12 reps
RPE 6-7
5
8 Minute Abs
1
8 mins
RPE 9
6
Stretching
1
1 reps
RPE 1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
8 reps
RPE 8-9
2
Single Leg Press
3
10 reps
RPE 7-8
3
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 6-7
4
Hip Abductor (Machine)
3
12 reps
RPE 6-7
5
8 Minute Abs
1
8 mins
RPE 9
6
Stretching
1
1 reps
RPE 1
Week 1
1 / 5 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
10 Reps
@7-8
2
Lat Pulldown
3 Sets
10 Reps
@7-8
3
Seated Row (Cable)
3 Sets
12 Reps
@6-7
4
Chest Fly (Cable)
3 Sets
12 Reps
@6-7
5
Lateral Raise (Cable)
3 Sets
12 Reps
@6-7
6
Pull-Up (Bodyweight)
2 Sets
@10
7
Cardio
1 Set
15-30 mins
@5-6
8
Stretching
1 Set
1 Reps
@1
Day 2
1
Squat (Barbell)
3 Sets
12 Reps
@8
2
Hip Thrust (Barbell)
3 Sets
12 Reps
@8-9
3
Romanian Deadlift (Barbell)
3 Sets
12 Reps
@8-9
4
Leg Press
4 Sets
8 Reps
@7-8
5
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
@7-8
6
Stretching
1 Set
1 Reps
@1
Day 3
1A
Hammer Curl (Dumbbell)
3 Sets
10 Reps
@8
1B
Overhead Press (Dumbbell)
3 Sets
10 Reps
@8
2A
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
@8
2B
Bent Over Row (Dumbbell)
3 Sets
10 Reps
@8
3
Pull-Up (Bodyweight)
1 Set
@10
4
8 Minute Abs
1 Set
8 mins
@9
5
Cardio
1 Set
15-30 mins
@6
6
Stretching
1 Set
1 Reps
@1
Day 4
1
Hip Thrust (Barbell)
4 Sets
8 Reps
@8-9
2
Single Leg Press
3 Sets
10 Reps
@7-8
3
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
@6-7
4
Hip Abductor (Machine)
3 Sets
12 Reps
@6-7
5
8 Minute Abs
1 Set
8 mins
@9
6
Stretching
1 Set
1 Reps
@1