logo
BoostcampPNG

Evelina's Ass Builder (1)

by Nontas A.
5 athletes joined

Program Description

To get JUICY

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    9 weeks
  • Time Per Workout
    80 minutes
  • Created
    Sep 12, 2025 05:54
  • Last Edited
    Sep 24, 2025 04:21

Summary

Evelina's Ass Builder is a dynamic 9-week program designed to sculpt and strengthen your glutes while enhancing overall lower body strength. Comprising three sessions per week, this plan features a mix of barbell, machine, and bodyweight exercises, including Romanian deadlifts, hip thrusts, and Bulgarian split squats, ensuring a comprehensive approach to building a powerful posterior. Each workout is structured to challenge your muscles with progressive intensity, making it perfect for lifters at any level looking to elevate their gains. Get ready to transform your physique and boost your confidence!
Muscle Engagement
Front
Back
MuscleSet
Glutes
17%
Hamstrings
10.4%
Abs
10.1%
Upper Back
9.1%
Quadriceps
8.1%
Triceps
7.8%
Lower Back
7.1%
Lats
7.1%
Biceps
5.6%
Chest
4.8%
Front Delts
3.3%
Abductors
2.5%
Rear Delts
2.5%
Middle Delts
2.5%
Adductors
1.5%
Forearms
0.5%
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 10
2
Squat (Barbell)
3
6-8 reps
RPE 10
3
Hanging Knee Raise
3
10-15 reps
RPE 10
4
Hip Abductor (Machine)
2
10-12 reps
RPE 8
5
Chest Press (Machine)
2
8-10 reps
RPE 10
6
Face Pull
2
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 10
2
Squat (Barbell)
3
6-8 reps
RPE 10
3
Hanging Knee Raise
3
10-15 reps
RPE 10
4
Hip Abductor (Machine)
2
10-12 reps
RPE 8
5
Chest Press (Machine)
2
8-10 reps
RPE 10
6
Face Pull
2
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 10
2
Squat (Barbell)
3
6-8 reps
RPE 10
3
Hanging Knee Raise
3
10-15 reps
RPE 10
4
Hip Abductor (Machine)
2
10-12 reps
RPE 8
5
Chest Press (Machine)
2
8-10 reps
RPE 10
6
Face Pull
2
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 10
2
Squat (Barbell)
3
6-8 reps
RPE 10
3
Hanging Knee Raise
3
10-15 reps
RPE 10
4
Hip Abductor (Machine)
2
10-12 reps
RPE 8
5
Chest Press (Machine)
2
8-10 reps
RPE 10
6
Face Pull
2
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 10
2
Squat (Barbell)
3
6-8 reps
RPE 10
3
Hanging Knee Raise
3
10-15 reps
RPE 10
4
Hip Abductor (Machine)
2
10-12 reps
RPE 8
5
Chest Press (Machine)
2
8-10 reps
RPE 10
6
Face Pull
2
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 10
2
Squat (Barbell)
3
6-8 reps
RPE 10
3
Hanging Knee Raise
3
10-15 reps
RPE 10
4
Hip Abductor (Machine)
2
10-12 reps
RPE 8
5
Chest Press (Machine)
2
8-10 reps
RPE 10
6
Face Pull
2
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 10
2
Squat (Barbell)
3
6-8 reps
RPE 10
3
Hanging Knee Raise
3
10-15 reps
RPE 10
4
Hip Abductor (Machine)
2
10-12 reps
RPE 8
5
Chest Press (Machine)
2
8-10 reps
RPE 10
6
Face Pull
2
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 10
2
Squat (Barbell)
3
6-8 reps
RPE 10
3
Hanging Knee Raise
3
10-15 reps
RPE 10
4
Hip Abductor (Machine)
2
10-12 reps
RPE 8
5
Chest Press (Machine)
2
8-10 reps
RPE 10
6
Face Pull
2
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 10
2
Squat (Barbell)
3
6-8 reps
RPE 10
3
Hanging Knee Raise
3
10-15 reps
RPE 10
4
Hip Abductor (Machine)
2
10-12 reps
RPE 8
5
Chest Press (Machine)
2
8-10 reps
RPE 10
6
Face Pull
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1 reps
80%
2
Pull-Up (Assisted)
1
2
8 reps
8 reps
70%
62%
3
Dip (Assisted)
3
6-8 reps
RPE 10
4
Back Extension (Weighted)
3
10-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 10
6
Bicep Curl (Barbell)
2
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1 reps
80%
2
Pull-Up (Assisted)
2
1
8 reps
8 reps
70%
62%
3
Dip (Assisted)
3
6-8 reps
RPE 10
4
Back Extension (Weighted)
3
10-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 10
6
Bicep Curl (Barbell)
2
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1 reps
80%
2
Pull-Up (Assisted)
3
8 reps
70%
3
Dip (Assisted)
3
6-8 reps
RPE 10
4
Back Extension (Weighted)
3
10-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 10
6
Bicep Curl (Barbell)
2
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1 reps
80%
2
Pull-Up (Assisted)
1
2
8 reps
8 reps
70%
62%
3
Dip (Assisted)
3
6-8 reps
RPE 10
4
Back Extension (Weighted)
3
10-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 10
6
Bicep Curl (Barbell)
2
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1 reps
80%
2
Pull-Up (Assisted)
2
1
8 reps
8 reps
70%
62%
3
Dip (Assisted)
3
6-8 reps
RPE 10
4
Back Extension (Weighted)
3
10-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 10
6
Bicep Curl (Barbell)
2
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1 reps
80%
2
Pull-Up (Assisted)
3
8 reps
70%
3
Dip (Assisted)
3
6-8 reps
RPE 10
4
Back Extension (Weighted)
3
10-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 10
6
Bicep Curl (Barbell)
2
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1 reps
80%
2
Pull-Up (Assisted)
1
2
8 reps
8 reps
70%
62%
3
Dip (Assisted)
3
6-8 reps
RPE 10
4
Back Extension (Weighted)
3
10-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 10
6
Bicep Curl (Barbell)
2
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1 reps
80%
2
Pull-Up (Assisted)
2
1
8 reps
8 reps
70%
62%
3
Dip (Assisted)
3
6-8 reps
RPE 10
4
Back Extension (Weighted)
3
10-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 10
6
Bicep Curl (Barbell)
2
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1 reps
80%
2
Pull-Up (Assisted)
3
8 reps
70%
3
Dip (Assisted)
3
6-8 reps
RPE 10
4
Back Extension (Weighted)
3
10-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 10
6
Bicep Curl (Barbell)
2
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
10 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 10
3
Decline Crunch (Weighted)
3
10-15 reps
RPE 10
4
Hamstring Curl
2
10-15 reps
RPE 8
5
Seated Row (Cable)
2
8-10 reps
RPE 10
6
Tricep Rope Push Down (Cable)
2
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
10 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 10
3
Decline Crunch (Weighted)
3
10-15 reps
RPE 10
4
Hamstring Curl
2
10-15 reps
RPE 8
5
Seated Row (Cable)
2
8-10 reps
RPE 10
6
Tricep Rope Push Down (Cable)
2
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
10 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 10
3
Decline Crunch (Weighted)
3
10-15 reps
RPE 10
4
Hamstring Curl
2
10-15 reps
RPE 8
5
Seated Row (Cable)
2
8-10 reps
RPE 10
6
Tricep Rope Push Down (Cable)
2
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
8 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 10
3
Decline Crunch (Weighted)
3
10-15 reps
RPE 10
4
Hamstring Curl
2
10-15 reps
RPE 8
5
Seated Row (Cable)
2
8-10 reps
RPE 10
6
Tricep Rope Push Down (Cable)
2
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
8 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 10
3
Decline Crunch (Weighted)
3
10-15 reps
RPE 10
4
Hamstring Curl
2
10-15 reps
RPE 8
5
Seated Row (Cable)
2
8-10 reps
RPE 10
6
Tricep Rope Push Down (Cable)
2
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
8 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 10
3
Decline Crunch (Weighted)
3
10-15 reps
RPE 10
4
Hamstring Curl
2
10-15 reps
RPE 8
5
Seated Row (Cable)
2
8-10 reps
RPE 10
6
Tricep Rope Push Down (Cable)
2
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
6 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 10
3
Decline Crunch (Weighted)
3
10-15 reps
RPE 10
4
Hamstring Curl
2
10-15 reps
RPE 8
5
Seated Row (Cable)
2
8-10 reps
RPE 10
6
Tricep Rope Push Down (Cable)
2
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
6 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 10
3
Decline Crunch (Weighted)
3
10-15 reps
RPE 10
4
Hamstring Curl
2
10-15 reps
RPE 8
5
Seated Row (Cable)
2
8-10 reps
RPE 10
6
Tricep Rope Push Down (Cable)
2
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
6 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 10
3
Decline Crunch (Weighted)
3
10-15 reps
RPE 10
4
Hamstring Curl
2
10-15 reps
RPE 8
5
Seated Row (Cable)
2
8-10 reps
RPE 10
6
Tricep Rope Push Down (Cable)
2
10-12 reps
RPE 10
Week 1
1 / 9 Weeks
Day 1
1
Romanian Deadlift (Barbell)
2 Sets
8-10 Reps
@10
2
Squat (Barbell)
3 Sets
6-8 Reps
@10
3
Hanging Knee Raise
3 Sets
10-15 Reps
@10
4
Hip Abductor (Machine)
2 Sets
10-12 Reps
@8
5
Chest Press (Machine)
2 Sets
8-10 Reps
@10
6
Face Pull
2 Sets
12-15 Reps
@10
Day 2
1
Pull-Up (Assisted)
1 Set
1 Reps
80%
2
Pull-Up (Assisted)
1 Set
2 Sets
8 Reps
8 Reps
70%
62%
3
Dip (Assisted)
3 Sets
6-8 Reps
@10
4
Back Extension (Weighted)
3 Sets
10-12 Reps
@9
5
Lateral Raise (Dumbbell)
2 Sets
10-12 Reps
@10
6
Bicep Curl (Barbell)
2 Sets
10-12 Reps
@10
Day 3
1
Hip Thrust (Machine)
3 Sets
10 Reps
@8
2
Bulgarian Split Squat (Dumbbell)
3 Sets
10-12 Reps
@10
3
Decline Crunch (Weighted)
3 Sets
10-15 Reps
@10
4
Hamstring Curl
2 Sets
10-15 Reps
@8
5
Seated Row (Cable)
2 Sets
8-10 Reps
@10
6
Tricep Rope Push Down (Cable)
2 Sets
10-12 Reps
@10