BIG Booty Baddiez
Stop wasting time on exercises that don't grow your :@, this program builds the butt, supplies the thighs, and gives you that lift you'll be proud to show off.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 4 | 6–8 reps | @9 |
| 2 | Hip Thrust (Barbell) | 4 | 8–10 reps | @9 |
| 3 | Walking Lunge (Dumbbell) | 3 | 12 reps | @9 |
| 4 | Hip Adductor (Machine) | 3 | 15–20 reps | @9 |
| 5 | Back Extension | 3 | 12–15 reps | @8 |
| 6 | Seated Row (Cable) | 3 | 8–10 reps | @7 |
| 7 | Lat Pulldown | 3 | 8–10 reps | @7 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Smith Machine) | 4 | 8–10 reps | @9 |
| 2 | Romanian Deadlift (Dumbbell) | 4 | 8–10 reps | @9 |
| 3 | Single Leg Hip Thrust | 3 | 10–12 reps | @8 |
| 4 | Glute Kickback (Cable) | 3 | 12–15 reps | @8 |
| 5 | Kettlebell Swing | 3 | 15–20 reps | @7 |
| 6 | Seated Shoulder Press (Dumbbell) | 3 | 8–10 reps | @6 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Hip Thrust (Barbell) | 4 | 8–12 reps | @9 |
| 2 | Step-Ups Dumbbell | 3 | 10–12 reps | @9 |
| 3 | Hip Adductor (Machine) | 3 | 15–20 reps | @8 |
| 4 | Walking Lunge (Dumbbell) | 2 | 16+ reps | @8 |
| 5 | Pull Through (Cable) | 3 | 12–15 reps | @7 |
| 6 | Bench Press (Dumbbell) | 3 | 10–12 reps | @7 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Romanian Deadlift (Barbell) | 4 | 6–8 reps | @9 |
| 2 | Smith Machine Lunges | 3 | 10–12 reps | @9 |
| 3 | Glute Bridge (Barbell) | 3 | 8–10 reps | @8 |
| 4 | Glute Kickback (Cable) | 3 | 12–15 reps | @8 |
| 5 | Back Extension | 3 | 15–20 reps | @8 |
| 6 | Lateral Raise (Dumbbell) | 3 | 12–15 reps | @6 |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, BIG Booty Baddiez is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.
This program is built around a full gym. 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 50 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 Baddiez is structured around 4 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 12 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 Baddiez 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
