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Heller's Big Booty Workout Program

by John H.
3 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 19, 2025 05:18

Summary

Transform your glutes and sculpt your lower body with Heller's Big Booty Workout Program! Over the course of 5 weeks, you'll engage in 4 targeted training sessions each week, focusing on both upper and lower body strength. This program combines compound lifts like squats and hip thrusts with accessory movements to maximize muscle growth and definition. Perfect for gym-goers ready to elevate their fitness game, you'll leave each session feeling empowered and one step closer to your goals. Get ready to build strength, endurance, and confidence!
Muscle Engagement
Front
Back
MuscleSet
Glutes
17.7%
Hamstrings
14.2%
Quadriceps
10.2%
Lats
8.1%
Upper Back
7.5%
Lower Back
6.8%
Biceps
6%
Abs
4.8%
Front Delts
4.6%
Middle Delts
4.3%
Chest
3.9%
Other
3.2%
Abductors
2.9%
Triceps
2.6%
Cardio
1.4%
Adductors
0.8%
Forearms
0.5%
Rear Delts
0.4%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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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