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Betty Loads

by ConT
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Program Description

**Betty Loads** is a comprehensive 10-week bodybuilding program designed to challenge advanced lifters with 40 intense workouts. Each session, lasting about 60 minutes, focuses on maximizing muscle hypertrophy through a variety of compound and isolation exercises. You'll engage in targeted training for all major muscle groups using a full gym setup, ensuring you build strength and size effectively. Prepare to push your limits and transform your physique with this structured and demanding program!

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 13, 2025 02:38
  • Last Edited
    Oct 13, 2025 03:06
Muscle Engagement
Front
Back
MuscleSet
Glutes
14.5%
Upper Back
11%
Quadriceps
10.6%
Hamstrings
9.9%
Triceps
8.7%
Lats
8.2%
Chest
5.9%
Middle Delts
5.5%
Rear Delts
4.8%
Abductors
4.8%
Front Delts
4.4%
Lower Back
4.1%
Biceps
2.8%
Adductors
2.8%
Abs
2%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Hip Abductor (Machine)
3
15 reps
-
1B
Landmine Sumo Deadlift
3
12 reps
-
2
Hip Thrust (Barbell)
1
1
1
12 reps
10 reps
8 reps
70%
80%
90%
3
Glute Kickback
2
15 reps
-
4
Standing Pullover (Cable)
2
15 reps
-
5
Single Arm High Row (Cable)
2
12 reps
-
6
Seated Wide-Grip Row (Cable)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Hip Abductor (Machine)
3
15 reps
-
1B
Landmine Sumo Deadlift
3
12 reps
-
2
Hip Thrust (Barbell)
1
1
1
12 reps
10 reps
8 reps
70%
80%
90%
3
Glute Kickback
2
15 reps
-
4
Standing Pullover (Cable)
2
15 reps
-
5
Single Arm High Row (Cable)
2
12 reps
-
6
Seated Wide-Grip Row (Cable)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Hip Abductor (Machine)
3
15 reps
-
1B
Landmine Sumo Deadlift
3
12 reps
-
2
Hip Thrust (Barbell)
1
1
1
12 reps
10 reps
8 reps
70%
80%
90%
3
Glute Kickback
2
15 reps
-
4
Standing Pullover (Cable)
2
15 reps
-
5
Single Arm High Row (Cable)
2
12 reps
-
6
Seated Wide-Grip Row (Cable)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Hip Abductor (Machine)
3
15 reps
-
1B
Landmine Sumo Deadlift
3
12 reps
-
2
Hip Thrust (Barbell)
1
1
1
12 reps
10 reps
8 reps
70%
80%
90%
3
Glute Kickback
2
15 reps
-
4
Standing Pullover (Cable)
2
15 reps
-
5
Single Arm High Row (Cable)
2
12 reps
-
6
Seated Wide-Grip Row (Cable)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Hip Abductor (Machine)
3
15 reps
-
1B
Landmine Sumo Deadlift
3
12 reps
-
2
Hip Thrust (Barbell)
1
1
1
12 reps
10 reps
8 reps
70%
80%
90%
3
Glute Kickback
2
15 reps
-
4
Standing Pullover (Cable)
2
15 reps
-
5
Single Arm High Row (Cable)
2
12 reps
-
6
Seated Wide-Grip Row (Cable)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Hip Abductor (Machine)
3
15 reps
-
1B
Landmine Sumo Deadlift
3
12 reps
-
2
Hip Thrust (Barbell)
1
1
1
12 reps
10 reps
8 reps
70%
80%
90%
3
Glute Kickback
2
15 reps
-
4
Standing Pullover (Cable)
2
15 reps
-
5
Single Arm High Row (Cable)
2
12 reps
-
6
Seated Wide-Grip Row (Cable)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Hip Abductor (Machine)
3
15 reps
-
1B
Landmine Sumo Deadlift
3
12 reps
-
2
Hip Thrust (Barbell)
1
1
1
12 reps
10 reps
8 reps
70%
80%
90%
3
Glute Kickback
2
15 reps
-
4
Standing Pullover (Cable)
2
15 reps
-
5
Single Arm High Row (Cable)
2
12 reps
-
6
Seated Wide-Grip Row (Cable)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Hip Abductor (Machine)
3
15 reps
-
1B
Landmine Sumo Deadlift
3
12 reps
-
2
Hip Thrust (Barbell)
1
1
1
12 reps
10 reps
8 reps
70%
80%
90%
3
Glute Kickback
2
15 reps
-
4
Standing Pullover (Cable)
2
15 reps
-
5
Single Arm High Row (Cable)
2
12 reps
-
6
Seated Wide-Grip Row (Cable)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Hip Abductor (Machine)
3
15 reps
-
1B
Landmine Sumo Deadlift
3
12 reps
-
2
Hip Thrust (Barbell)
1
1
1
12 reps
10 reps
8 reps
70%
80%
90%
3
Glute Kickback
2
15 reps
-
4
Standing Pullover (Cable)
2
15 reps
-
5
Single Arm High Row (Cable)
2
12 reps
-
6
Seated Wide-Grip Row (Cable)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Hip Abductor (Machine)
3
15 reps
-
1B
Landmine Sumo Deadlift
3
12 reps
-
2
Hip Thrust (Barbell)
1
1
1
12 reps
10 reps
8 reps
70%
80%
90%
3
Glute Kickback
2
15 reps
-
4
Standing Pullover (Cable)
2
15 reps
-
5
Single Arm High Row (Cable)
2
12 reps
-
6
Seated Wide-Grip Row (Cable)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Dip (Weighted)
2
10 reps
-
3
Overhead Tricep Extension (Cable)
3
10 reps
-
4
One Arm Lateral Raise (Cable)
2
15 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
Lateral Raise (Machine)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Dip (Weighted)
2
10 reps
-
3
Overhead Tricep Extension (Cable)
3
10 reps
-
4
One Arm Lateral Raise (Cable)
2
15 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
Lateral Raise (Machine)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Dip (Weighted)
2
10 reps
-
3
Overhead Tricep Extension (Cable)
3
10 reps
-
4
One Arm Lateral Raise (Cable)
2
15 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
Lateral Raise (Machine)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Dip (Weighted)
2
10 reps
-
3
Overhead Tricep Extension (Cable)
3
10 reps
-
4
One Arm Lateral Raise (Cable)
2
15 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
Lateral Raise (Machine)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Dip (Weighted)
2
10 reps
-
3
Overhead Tricep Extension (Cable)
3
10 reps
-
4
One Arm Lateral Raise (Cable)
2
15 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
Lateral Raise (Machine)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Dip (Weighted)
2
10 reps
-
3
Overhead Tricep Extension (Cable)
3
10 reps
-
4
One Arm Lateral Raise (Cable)
2
15 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
Lateral Raise (Machine)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Dip (Weighted)
2
10 reps
-
3
Overhead Tricep Extension (Cable)
3
10 reps
-
4
One Arm Lateral Raise (Cable)
2
15 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
Lateral Raise (Machine)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Dip (Weighted)
2
10 reps
-
3
Overhead Tricep Extension (Cable)
3
10 reps
-
4
One Arm Lateral Raise (Cable)
2
15 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
Lateral Raise (Machine)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Dip (Weighted)
2
10 reps
-
3
Overhead Tricep Extension (Cable)
3
10 reps
-
4
One Arm Lateral Raise (Cable)
2
15 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
Lateral Raise (Machine)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Dip (Weighted)
2
10 reps
-
3
Overhead Tricep Extension (Cable)
3
10 reps
-
4
One Arm Lateral Raise (Cable)
2
15 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
Lateral Raise (Machine)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
75%
80%
82.5%
2
Lying Leg Curl
3
10 reps
-
3
Leg Extension
3
10 reps
-
4A
Hip Adductor (Machine)
2
AMRAP
-
4B
Leg Press
2
12 reps
-
5A
Good Morning
2
10 reps
-
5B
Hip Abductor (Machine)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
75%
80%
82.5%
2
Lying Leg Curl
3
10 reps
-
3
Leg Extension
3
10 reps
-
4A
Hip Adductor (Machine)
2
AMRAP
-
4B
Leg Press
2
12 reps
-
5A
Good Morning
2
10 reps
-
5B
Hip Abductor (Machine)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
75%
80%
82.5%
2
Lying Leg Curl
3
10 reps
-
3
Leg Extension
3
10 reps
-
4A
Hip Adductor (Machine)
2
AMRAP
-
4B
Leg Press
2
12 reps
-
5A
Good Morning
2
10 reps
-
5B
Hip Abductor (Machine)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
75%
80%
82.5%
2
Lying Leg Curl
3
10 reps
-
3
Leg Extension
3
10 reps
-
4A
Hip Adductor (Machine)
2
AMRAP
-
4B
Leg Press
2
12 reps
-
5A
Good Morning
2
10 reps
-
5B
Hip Abductor (Machine)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
75%
80%
82.5%
2
Lying Leg Curl
3
10 reps
-
3
Leg Extension
3
10 reps
-
4A
Hip Adductor (Machine)
2
AMRAP
-
4B
Leg Press
2
12 reps
-
5A
Good Morning
2
10 reps
-
5B
Hip Abductor (Machine)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
75%
80%
82.5%
2
Lying Leg Curl
3
10 reps
-
3
Leg Extension
3
10 reps
-
4A
Hip Adductor (Machine)
2
AMRAP
-
4B
Leg Press
2
12 reps
-
5A
Good Morning
2
10 reps
-
5B
Hip Abductor (Machine)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
75%
80%
82.5%
2
Lying Leg Curl
3
10 reps
-
3
Leg Extension
3
10 reps
-
4A
Hip Adductor (Machine)
2
AMRAP
-
4B
Leg Press
2
12 reps
-
5A
Good Morning
2
10 reps
-
5B
Hip Abductor (Machine)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
75%
80%
82.5%
2
Lying Leg Curl
3
10 reps
-
3
Leg Extension
3
10 reps
-
4A
Hip Adductor (Machine)
2
AMRAP
-
4B
Leg Press
2
12 reps
-
5A
Good Morning
2
10 reps
-
5B
Hip Abductor (Machine)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
75%
80%
82.5%
2
Lying Leg Curl
3
10 reps
-
3
Leg Extension
3
10 reps
-
4A
Hip Adductor (Machine)
2
AMRAP
-
4B
Leg Press
2
12 reps
-
5A
Good Morning
2
10 reps
-
5B
Hip Abductor (Machine)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
75%
80%
82.5%
2
Lying Leg Curl
3
10 reps
-
3
Leg Extension
3
10 reps
-
4A
Hip Adductor (Machine)
2
AMRAP
-
4B
Leg Press
2
12 reps
-
5A
Good Morning
2
10 reps
-
5B
Hip Abductor (Machine)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
8 reps
5 reps
3 reps
3 reps
3 reps
65%
75%
85%
90%
95%
2
Pull-Up (Bodyweight)
2
10 reps
-
3
Single Arm Row (Dumbbell)
1
1
12 reps
10 reps
-
-
4
Standing Pullover (Cable)
2
15 reps
-
5
Face Pull
3
12 reps
-
6
Single Arm Rear Delt Cable Fly
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
8 reps
5 reps
3 reps
3 reps
3 reps
65%
75%
85%
90%
95%
2
Pull-Up (Bodyweight)
2
10 reps
-
3
Single Arm Row (Dumbbell)
1
1
12 reps
10 reps
-
-
4
Standing Pullover (Cable)
2
15 reps
-
5
Face Pull
3
12 reps
-
6
Single Arm Rear Delt Cable Fly
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
8 reps
5 reps
3 reps
3 reps
3 reps
65%
75%
85%
90%
95%
2
Pull-Up (Bodyweight)
2
10 reps
-
3
Single Arm Row (Dumbbell)
1
1
12 reps
10 reps
-
-
4
Standing Pullover (Cable)
2
15 reps
-
5
Face Pull
3
12 reps
-
6
Single Arm Rear Delt Cable Fly
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
8 reps
5 reps
3 reps
3 reps
3 reps
65%
75%
85%
90%
95%
2
Pull-Up (Bodyweight)
2
10 reps
-
3
Single Arm Row (Dumbbell)
1
1
12 reps
10 reps
-
-
4
Standing Pullover (Cable)
2
15 reps
-
5
Face Pull
3
12 reps
-
6
Single Arm Rear Delt Cable Fly
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
8 reps
5 reps
3 reps
3 reps
3 reps
65%
75%
85%
90%
95%
2
Pull-Up (Bodyweight)
2
10 reps
-
3
Single Arm Row (Dumbbell)
1
1
12 reps
10 reps
-
-
4
Standing Pullover (Cable)
2
15 reps
-
5
Face Pull
3
12 reps
-
6
Single Arm Rear Delt Cable Fly
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
8 reps
5 reps
3 reps
3 reps
3 reps
65%
75%
85%
90%
95%
2
Pull-Up (Bodyweight)
2
10 reps
-
3
Single Arm Row (Dumbbell)
1
1
12 reps
10 reps
-
-
4
Standing Pullover (Cable)
2
15 reps
-
5
Face Pull
3
12 reps
-
6
Single Arm Rear Delt Cable Fly
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
8 reps
5 reps
3 reps
3 reps
3 reps
65%
75%
85%
90%
95%
2
Pull-Up (Bodyweight)
2
10 reps
-
3
Single Arm Row (Dumbbell)
1
1
12 reps
10 reps
-
-
4
Standing Pullover (Cable)
2
15 reps
-
5
Face Pull
3
12 reps
-
6
Single Arm Rear Delt Cable Fly
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
8 reps
5 reps
3 reps
3 reps
3 reps
65%
75%
85%
90%
95%
2
Pull-Up (Bodyweight)
2
10 reps
-
3
Single Arm Row (Dumbbell)
1
1
12 reps
10 reps
-
-
4
Standing Pullover (Cable)
2
15 reps
-
5
Face Pull
3
12 reps
-
6
Single Arm Rear Delt Cable Fly
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
8 reps
5 reps
3 reps
3 reps
3 reps
65%
75%
85%
90%
95%
2
Pull-Up (Bodyweight)
2
10 reps
-
3
Single Arm Row (Dumbbell)
1
1
12 reps
10 reps
-
-
4
Standing Pullover (Cable)
2
15 reps
-
5
Face Pull
3
12 reps
-
6
Single Arm Rear Delt Cable Fly
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
8 reps
5 reps
3 reps
3 reps
3 reps
65%
75%
85%
90%
95%
2
Pull-Up (Bodyweight)
2
10 reps
-
3
Single Arm Row (Dumbbell)
1
1
12 reps
10 reps
-
-
4
Standing Pullover (Cable)
2
15 reps
-
5
Face Pull
3
12 reps
-
6
Single Arm Rear Delt Cable Fly
2
15 reps
-
Week 1
1 / 10 Weeks
Day 2
1
Incline Bench Press (Smith Machine)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
2
Dip (Weighted)
2 Sets
10 Reps
-
3
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
-
4
One Arm Lateral Raise (Cable)
2 Sets
15 Reps
-
5
Tricep Pushdown (Cable)
3 Sets
12 Reps
-
6
Lateral Raise (Machine)
3 Sets
12 Reps
-
Day 1
1A
Hip Abductor (Machine)
3 Sets
15 Reps
-
1B
Landmine Sumo Deadlift
3 Sets
12 Reps
-
2
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
70%
80%
90%
3
Glute Kickback
2 Sets
15 Reps
-
4
Standing Pullover (Cable)
2 Sets
15 Reps
-
5
Single Arm High Row (Cable)
2 Sets
12 Reps
-
6
Seated Wide-Grip Row (Cable)
2 Sets
10 Reps
-
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
75%
80%
82.5%
2
Lying Leg Curl
3 Sets
10 Reps
-
3
Leg Extension
3 Sets
10 Reps
-
4A
Hip Adductor (Machine)
2 Sets
AMRAP
-
4B
Leg Press
2 Sets
12 Reps
-
5A
Good Morning
2 Sets
10 Reps
-
5B
Hip Abductor (Machine)
2 Sets
AMRAP
-
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
3 Reps
3 Reps
3 Reps
65%
75%
85%
90%
95%
2
Pull-Up (Bodyweight)
2 Sets
10 Reps
-
3
Single Arm Row (Dumbbell)
1 Set
1 Set
12 Reps
10 Reps
-
-
4
Standing Pullover (Cable)
2 Sets
15 Reps
-
5
Face Pull
3 Sets
12 Reps
-
6
Single Arm Rear Delt Cable Fly
2 Sets
15 Reps
-