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Domi wants a big ass

by Dennis De Beuckeleer
2 athletes joined

Program Description

To get Domi a big ass - private program

Program Overview

  • Level
    Beginner
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Feb 22, 2025 09:15
  • Last Edited
    Jun 18, 2025 11:58

Summary

Transform your physique with this dedicated 12-week program designed to sculpt and enhance your glutes. Committing just three days a week, you'll engage in a variety of targeted exercises, including Leg Press, Hip Thrusts, and Romanian Deadlifts, all aimed at building strength and size. Each session combines machine and free weight movements to ensure balanced development while maximizing intensity. Get ready to unleash your potential and achieve the big, strong backside you desire!
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4.8 Stars with 10, 000+ Ratings
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
Leg Press
3
6-10 reps
-
2
Glute Kickback (Cable)
3
10-15 reps
-
3
Hamstring Curl
3
10-15 reps
-
4
Lat Pulldown (Neutral Grip)
3
6-10 reps
-
5
Overhead Press (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-10 reps
-
2
Glute Kickback (Cable)
3
10-15 reps
-
3
Hamstring Curl
3
10-15 reps
-
4
Lat Pulldown (Neutral Grip)
3
6-10 reps
-
5
Overhead Press (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-10 reps
-
2
Glute Kickback (Cable)
3
10-15 reps
-
3
Hamstring Curl
3
10-15 reps
-
4
Lat Pulldown (Neutral Grip)
3
6-10 reps
-
5
Overhead Press (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-10 reps
-
2
Glute Kickback (Cable)
3
10-15 reps
-
3
Hamstring Curl
3
10-15 reps
-
4
Lat Pulldown (Neutral Grip)
3
6-10 reps
-
5
Overhead Press (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-10 reps
-
2
Glute Kickback (Cable)
3
10-15 reps
-
3
Hamstring Curl
3
10-15 reps
-
4
Lat Pulldown (Neutral Grip)
3
6-10 reps
-
5
Overhead Press (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-10 reps
-
2
Glute Kickback (Cable)
3
10-15 reps
-
3
Hamstring Curl
3
10-15 reps
-
4
Lat Pulldown (Neutral Grip)
3
6-10 reps
-
5
Overhead Press (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-10 reps
-
2
Glute Kickback (Cable)
3
10-15 reps
-
3
Hamstring Curl
3
10-15 reps
-
4
Lat Pulldown (Neutral Grip)
3
6-10 reps
-
5
Overhead Press (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-10 reps
-
2
Glute Kickback (Cable)
3
10-15 reps
-
3
Hamstring Curl
3
10-15 reps
-
4
Lat Pulldown (Neutral Grip)
3
6-10 reps
-
5
Overhead Press (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-10 reps
-
2
Glute Kickback (Cable)
3
10-15 reps
-
3
Hamstring Curl
3
10-15 reps
-
4
Lat Pulldown (Neutral Grip)
3
6-10 reps
-
5
Overhead Press (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-10 reps
-
2
Glute Kickback (Cable)
3
10-15 reps
-
3
Hamstring Curl
3
10-15 reps
-
4
Lat Pulldown (Neutral Grip)
3
6-10 reps
-
5
Overhead Press (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-10 reps
-
2
Glute Kickback (Cable)
3
10-15 reps
-
3
Hamstring Curl
3
10-15 reps
-
4
Lat Pulldown (Neutral Grip)
3
6-10 reps
-
5
Overhead Press (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-10 reps
-
2
Glute Kickback (Cable)
3
10-15 reps
-
3
Hamstring Curl
3
10-15 reps
-
4
Lat Pulldown (Neutral Grip)
3
6-10 reps
-
5
Overhead Press (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-10 reps
-
2
Leg Extension
3
10-15 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Bicep Curl (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-10 reps
-
2
Leg Extension
3
10-15 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Bicep Curl (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-10 reps
-
2
Leg Extension
3
10-15 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Bicep Curl (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-10 reps
-
2
Leg Extension
3
10-15 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Bicep Curl (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-10 reps
-
2
Leg Extension
3
10-15 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Bicep Curl (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-10 reps
-
2
Leg Extension
3
10-15 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Bicep Curl (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-10 reps
-
2
Leg Extension
3
10-15 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Bicep Curl (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-10 reps
-
2
Leg Extension
3
10-15 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Bicep Curl (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-10 reps
-
2
Leg Extension
3
10-15 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Bicep Curl (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-10 reps
-
2
Leg Extension
3
10-15 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Bicep Curl (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-10 reps
-
2
Leg Extension
3
10-15 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Bicep Curl (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-10 reps
-
2
Leg Extension
3
10-15 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Bicep Curl (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Step-Up (Weighted)
3
8-12 reps
-
3
Pull-Up (Bodyweight)
3
5 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Reverse Pec Deck
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Step-Up (Weighted)
3
8-12 reps
-
3
Pull-Up (Bodyweight)
3
5 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Reverse Pec Deck
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Step-Up (Weighted)
3
8-12 reps
-
3
Pull-Up (Bodyweight)
3
5 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Reverse Pec Deck
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Step-Up (Weighted)
3
8-12 reps
-
3
Pull-Up (Bodyweight)
3
5 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Reverse Pec Deck
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Step-Up (Weighted)
3
8-12 reps
-
3
Pull-Up (Bodyweight)
3
5 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Reverse Pec Deck
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Step-Up (Weighted)
3
8-12 reps
-
3
Pull-Up (Bodyweight)
3
5 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Reverse Pec Deck
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Step-Up (Weighted)
3
8-12 reps
-
3
Pull-Up (Bodyweight)
3
5 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Reverse Pec Deck
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Step-Up (Weighted)
3
8-12 reps
-
3
Pull-Up (Bodyweight)
3
5 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Reverse Pec Deck
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Step-Up (Weighted)
3
8-12 reps
-
3
Pull-Up (Bodyweight)
3
5 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Reverse Pec Deck
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Step-Up (Weighted)
3
8-12 reps
-
3
Pull-Up (Bodyweight)
3
5 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Reverse Pec Deck
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Step-Up (Weighted)
3
8-12 reps
-
3
Pull-Up (Bodyweight)
3
5 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Reverse Pec Deck
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Step-Up (Weighted)
3
8-12 reps
-
3
Pull-Up (Bodyweight)
3
5 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Reverse Pec Deck
3
12-15 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Leg Press
3 Sets
6-10 Reps
-
2
Glute Kickback (Cable)
3 Sets
10-15 Reps
-
3
Hamstring Curl
3 Sets
10-15 Reps
-
4
Lat Pulldown (Neutral Grip)
3 Sets
6-10 Reps
-
5
Overhead Press (Dumbbell)
3 Sets
8-12 Reps
-
Day 2
1
Hip Thrust (Barbell)
3 Sets
6-10 Reps
-
2
Leg Extension
3 Sets
10-15 Reps
-
3
Seated Row (Cable)
3 Sets
8-12 Reps
-
4
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
-
5
Bicep Curl (Cable)
3 Sets
8-12 Reps
-
Day 3
1
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
-
2
Step-Up (Weighted)
3 Sets
8-12 Reps
-
3
Pull-Up (Bodyweight)
3 Sets
5 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
-
5
Reverse Pec Deck
3 Sets
12-15 Reps
-