Big Booty Gainz 2
Gain
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Barbell) | 3 | 5 reps |
| 2 | Lateral Raise (Dumbbell) | 3 | 12 reps |
| 3 | Bench Press (Dumbbell) | 3 | 12 reps |
| 4 | Tricep Pushdown (Cable) | 3 | 12 reps |
| 5 | Chest Fly (Cable) | 3 | 12 reps |
| 6 | Band Face Pull | 3 | 20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Lat Pulldown | 3 | 10 reps |
| 2 | Rear Delt Fly (Dumbbell) | 3 | 12 reps |
| 3 | Pullover (Dumbbell) | 3 | 12 reps |
| 4 | Bayesian Curl | 3 | 9 reps |
| 5 | Hammer Curl | 3 | 12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Leg Extension | 4 | 12 reps |
| 2 | Sissy Squat | 3 | 12 reps |
| 3 | Standing Calf Raise | 4 | 20 reps |
| 4 | Bulgarian Split Squat (Dumbbell) | 3 | 8 reps |
| 5 | Leg Curl | 3 | 12 reps |
| 6 | Abs Crunch (Weighted) | 4 | 20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Dumbbell) | 4 | 12 reps |
| 2 | Seated Shoulder Press (Dumbbell) | 4 | 12 reps |
| 3 | Tricep Pushdown (Cable) | 3 | 12 reps |
| 4 | Lateral Raise (Dumbbell) | 4 | 12 reps |
| 5 | Chest Fly (Cable) | 3 | 12 reps |
| 6 | Band Face Pull | 4 | 20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bent Over Row (Barbell) | 3 | 12 reps |
| 2 | Hammer Curl | 3 | 12 reps |
| 3 | Reverse Bicep Curl (EZ Bar) | 3 | 12 reps |
| 4 | Kelso Shrug | 3 | 20 reps |
| 5 | Rear Delt Fly (Dumbbell) | 3 | 12 reps |
| 6 | Wrist Curls | 3 | 20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Leg Curl | 4 | 12 reps |
| 2 | Romanian Deadlift (Barbell) | 3 | 10 reps |
| 3 | Hip Adductor (Machine) | 3 | 30 reps |
| 4 | Hip Thrust (Barbell) | 3 | 10 reps |
| 5 | Sissy Squat | 2 | 12 reps |
| 6 | Abs Crunch (Weighted) | 3 | 20 reps |
Weeks 2–16 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Big Booty Gainz 2 is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 16 weeks are fully unlocked.
This is a home workout program. No gym required. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 10 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Big Booty Gainz 2 is structured around 6 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 16 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Big Booty Gainz 2 is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
