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BIG Booty Baddiez

by Desmond D.
2 athletes joined

Program Description

The purpose of Big Booty Baddies is to give women a science-backed, glute-and-quad focused training plan that builds: 🍑 A rounder, fuller, lifted butt through proven hip thrust, squat, lunge, and hinge variations. 🦵 Thicker, luscious thighs for balance and lower body strength. 💪 A touch of upper body work (arms, shoulders, posture) to maintain symmetry and confidence in-case you need to pimp slap a hater. 🔥 Confidence, strength, and fun with themed sessions that make training feel like an empowering experience, not just “leg day.” It’s a 4-day hypertrophy plan, blending heavy compound lifts with high-volume isolation and burnouts, designed to keep ladies engaged while progressively overloading the glutes from every angle guaranteeing a bigger badonk and tighter waistline.

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Aug 29, 2025 09:29
  • Last Edited
    Sep 11, 2025 02:59

Summary

Transform your lower body with the BIG Booty Baddiez program, a 12-week journey designed to sculpt and strengthen your glutes and legs. This program features four intense workouts per week, incorporating a mix of barbell, dumbbell, and machine exercises to target every angle of your posterior chain. With a focus on high-intensity sets, you’ll push your limits and see real results. Get ready to build strength and confidence as you work towards your ultimate booty goals!
Muscle Engagement
Front
Back
MuscleSet
Glutes
28.7%
Hamstrings
15.6%
Lower Back
11.4%
Quadriceps
10.7%
Adductors
7.3%
Abs
5.2%
Front Delts
3.9%
Middle Delts
3.9%
Upper Back
3.5%
Lats
3.5%
Triceps
2.3%
Chest
2%
Biceps
1.6%
Rear Delts
0.4%
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4.8 Stars with 10, 000+ Ratings
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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
Squat (Barbell)
4
6-8 reps
RPE 9
2
Hip Thrust (Barbell)
4
8-10 reps
RPE 9
3
Walking Lunge (Dumbbell)
3
12 reps
RPE 9
4
Hip Adductor (Machine)
3
15-20 reps
RPE 9
5
Back Extension
3
12-15 reps
RPE 8
6
Seated Row (Cable)
3
8-10 reps
RPE 7
7
Lat Pulldown
3
8-10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 9
2
Hip Thrust (Barbell)
4
8-10 reps
RPE 9
3
Walking Lunge (Dumbbell)
3
12 reps
RPE 9
4
Hip Adductor (Machine)
3
15-20 reps
RPE 9
5
Back Extension
3
12-15 reps
RPE 8
6
Seated Row (Cable)
3
8-10 reps
RPE 7
7
Lat Pulldown
3
8-10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 9
2
Hip Thrust (Barbell)
4
8-10 reps
RPE 9
3
Walking Lunge (Dumbbell)
3
12 reps
RPE 9
4
Hip Adductor (Machine)
3
15-20 reps
RPE 9
5
Back Extension
3
12-15 reps
RPE 8
6
Seated Row (Cable)
3
8-10 reps
RPE 7
7
Lat Pulldown
3
8-10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 9
2
Hip Thrust (Barbell)
4
8-10 reps
RPE 9
3
Walking Lunge (Dumbbell)
3
12 reps
RPE 9
4
Hip Adductor (Machine)
3
15-20 reps
RPE 9
5
Back Extension
3
12-15 reps
RPE 8
6
Seated Row (Cable)
3
8-10 reps
RPE 7
7
Lat Pulldown
3
8-10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 9
2
Hip Thrust (Barbell)
4
8-10 reps
RPE 9
3
Walking Lunge (Dumbbell)
3
12 reps
RPE 9
4
Hip Adductor (Machine)
3
15-20 reps
RPE 9
5
Back Extension
3
12-15 reps
RPE 8
6
Seated Row (Cable)
3
8-10 reps
RPE 7
7
Lat Pulldown
3
8-10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 9
2
Hip Thrust (Barbell)
4
8-10 reps
RPE 9
3
Walking Lunge (Dumbbell)
3
12 reps
RPE 9
4
Hip Adductor (Machine)
3
15-20 reps
RPE 9
5
Back Extension
3
12-15 reps
RPE 8
6
Seated Row (Cable)
3
8-10 reps
RPE 7
7
Lat Pulldown
3
8-10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 9
2
Hip Thrust (Barbell)
4
8-10 reps
RPE 9
3
Walking Lunge (Dumbbell)
3
12 reps
RPE 9
4
Hip Adductor (Machine)
3
15-20 reps
RPE 9
5
Back Extension
3
12-15 reps
RPE 8
6
Seated Row (Cable)
3
8-10 reps
RPE 7
7
Lat Pulldown
3
8-10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 9
2
Hip Thrust (Barbell)
4
8-10 reps
RPE 9
3
Walking Lunge (Dumbbell)
3
12 reps
RPE 9
4
Hip Adductor (Machine)
3
15-20 reps
RPE 9
5
Back Extension
3
12-15 reps
RPE 8
6
Seated Row (Cable)
3
8-10 reps
RPE 7
7
Lat Pulldown
3
8-10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 9
2
Hip Thrust (Barbell)
4
8-10 reps
RPE 9
3
Walking Lunge (Dumbbell)
3
12 reps
RPE 9
4
Hip Adductor (Machine)
3
15-20 reps
RPE 9
5
Back Extension
3
12-15 reps
RPE 8
6
Seated Row (Cable)
3
8-10 reps
RPE 7
7
Lat Pulldown
3
8-10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 9
2
Hip Thrust (Barbell)
4
8-10 reps
RPE 9
3
Walking Lunge (Dumbbell)
3
12 reps
RPE 9
4
Hip Adductor (Machine)
3
15-20 reps
RPE 9
5
Back Extension
3
12-15 reps
RPE 8
6
Seated Row (Cable)
3
8-10 reps
RPE 7
7
Lat Pulldown
3
8-10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 9
2
Hip Thrust (Barbell)
4
8-10 reps
RPE 9
3
Walking Lunge (Dumbbell)
3
12 reps
RPE 9
4
Hip Adductor (Machine)
3
15-20 reps
RPE 9
5
Back Extension
3
12-15 reps
RPE 8
6
Seated Row (Cable)
3
8-10 reps
RPE 7
7
Lat Pulldown
3
8-10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 9
2
Hip Thrust (Barbell)
4
8-10 reps
RPE 9
3
Walking Lunge (Dumbbell)
3
12 reps
RPE 9
4
Hip Adductor (Machine)
3
15-20 reps
RPE 9
5
Back Extension
3
12-15 reps
RPE 8
6
Seated Row (Cable)
3
8-10 reps
RPE 7
7
Lat Pulldown
3
8-10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8-10 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
4
8-10 reps
RPE 9
3
Single Leg Hip Thrust
3
10-12 reps
RPE 8
4
Glute Kickback (Cable)
3
12-15 reps
RPE 8
5
Kettlebell Swing
3
15-20 reps
RPE 7
6
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8-10 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
4
8-10 reps
RPE 9
3
Single Leg Hip Thrust
3
10-12 reps
RPE 8
4
Glute Kickback (Cable)
3
12-15 reps
RPE 8
5
Kettlebell Swing
3
15-20 reps
RPE 7
6
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8-10 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
4
8-10 reps
RPE 9
3
Single Leg Hip Thrust
3
10-12 reps
RPE 8
4
Glute Kickback (Cable)
3
12-15 reps
RPE 8
5
Kettlebell Swing
3
15-20 reps
RPE 7
6
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8-10 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
4
8-10 reps
RPE 9
3
Single Leg Hip Thrust
3
10-12 reps
RPE 8
4
Glute Kickback (Cable)
3
12-15 reps
RPE 8
5
Kettlebell Swing
3
15-20 reps
RPE 7
6
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8-10 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
4
8-10 reps
RPE 9
3
Single Leg Hip Thrust
3
10-12 reps
RPE 8
4
Glute Kickback (Cable)
3
12-15 reps
RPE 8
5
Kettlebell Swing
3
15-20 reps
RPE 7
6
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8-10 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
4
8-10 reps
RPE 9
3
Single Leg Hip Thrust
3
10-12 reps
RPE 8
4
Glute Kickback (Cable)
3
12-15 reps
RPE 8
5
Kettlebell Swing
3
15-20 reps
RPE 7
6
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8-10 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
4
8-10 reps
RPE 9
3
Single Leg Hip Thrust
3
10-12 reps
RPE 8
4
Glute Kickback (Cable)
3
12-15 reps
RPE 8
5
Kettlebell Swing
3
15-20 reps
RPE 7
6
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8-10 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
4
8-10 reps
RPE 9
3
Single Leg Hip Thrust
3
10-12 reps
RPE 8
4
Glute Kickback (Cable)
3
12-15 reps
RPE 8
5
Kettlebell Swing
3
15-20 reps
RPE 7
6
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8-10 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
4
8-10 reps
RPE 9
3
Single Leg Hip Thrust
3
10-12 reps
RPE 8
4
Glute Kickback (Cable)
3
12-15 reps
RPE 8
5
Kettlebell Swing
3
15-20 reps
RPE 7
6
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8-10 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
4
8-10 reps
RPE 9
3
Single Leg Hip Thrust
3
10-12 reps
RPE 8
4
Glute Kickback (Cable)
3
12-15 reps
RPE 8
5
Kettlebell Swing
3
15-20 reps
RPE 7
6
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8-10 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
4
8-10 reps
RPE 9
3
Single Leg Hip Thrust
3
10-12 reps
RPE 8
4
Glute Kickback (Cable)
3
12-15 reps
RPE 8
5
Kettlebell Swing
3
15-20 reps
RPE 7
6
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8-10 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
4
8-10 reps
RPE 9
3
Single Leg Hip Thrust
3
10-12 reps
RPE 8
4
Glute Kickback (Cable)
3
12-15 reps
RPE 8
5
Kettlebell Swing
3
15-20 reps
RPE 7
6
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
8-12 reps
RPE 9
2
Step-Ups Dumbbell
3
10-12 reps
RPE 9
3
Hip Adductor (Machine)
3
15-20 reps
RPE 8
4
Walking Lunge (Dumbbell)
2
16+ reps
RPE 8
5
Pull Through (Cable)
3
12-15 reps
RPE 7
6
Bench Press (Dumbbell)
3
10-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
8-12 reps
RPE 9
2
Step-Ups Dumbbell
3
10-12 reps
RPE 9
3
Hip Adductor (Machine)
3
15-20 reps
RPE 8
4
Walking Lunge (Dumbbell)
2
16+ reps
RPE 8
5
Pull Through (Cable)
3
12-15 reps
RPE 7
6
Bench Press (Dumbbell)
3
10-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
8-12 reps
RPE 9
2
Step-Ups Dumbbell
3
10-12 reps
RPE 9
3
Hip Adductor (Machine)
3
15-20 reps
RPE 8
4
Walking Lunge (Dumbbell)
2
16+ reps
RPE 8
5
Pull Through (Cable)
3
12-15 reps
RPE 7
6
Bench Press (Dumbbell)
3
10-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
8-12 reps
RPE 9
2
Step-Ups Dumbbell
3
10-12 reps
RPE 9
3
Hip Adductor (Machine)
3
15-20 reps
RPE 8
4
Walking Lunge (Dumbbell)
2
16+ reps
RPE 8
5
Pull Through (Cable)
3
12-15 reps
RPE 7
6
Bench Press (Dumbbell)
3
10-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
8-12 reps
RPE 9
2
Step-Ups Dumbbell
3
10-12 reps
RPE 9
3
Hip Adductor (Machine)
3
15-20 reps
RPE 8
4
Walking Lunge (Dumbbell)
2
16+ reps
RPE 8
5
Pull Through (Cable)
3
12-15 reps
RPE 7
6
Bench Press (Dumbbell)
3
10-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
8-12 reps
RPE 9
2
Step-Ups Dumbbell
3
10-12 reps
RPE 9
3
Hip Adductor (Machine)
3
15-20 reps
RPE 8
4
Walking Lunge (Dumbbell)
2
16+ reps
RPE 8
5
Pull Through (Cable)
3
12-15 reps
RPE 7
6
Bench Press (Dumbbell)
3
10-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
8-12 reps
RPE 9
2
Step-Ups Dumbbell
3
10-12 reps
RPE 9
3
Hip Adductor (Machine)
3
15-20 reps
RPE 8
4
Walking Lunge (Dumbbell)
2
16+ reps
RPE 8
5
Pull Through (Cable)
3
12-15 reps
RPE 7
6
Bench Press (Dumbbell)
3
10-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
8-12 reps
RPE 9
2
Step-Ups Dumbbell
3
10-12 reps
RPE 9
3
Hip Adductor (Machine)
3
15-20 reps
RPE 8
4
Walking Lunge (Dumbbell)
2
16+ reps
RPE 8
5
Pull Through (Cable)
3
12-15 reps
RPE 7
6
Bench Press (Dumbbell)
3
10-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
8-12 reps
RPE 9
2
Step-Ups Dumbbell
3
10-12 reps
RPE 9
3
Hip Adductor (Machine)
3
15-20 reps
RPE 8
4
Walking Lunge (Dumbbell)
2
16+ reps
RPE 8
5
Pull Through (Cable)
3
12-15 reps
RPE 7
6
Bench Press (Dumbbell)
3
10-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
8-12 reps
RPE 9
2
Step-Ups Dumbbell
3
10-12 reps
RPE 9
3
Hip Adductor (Machine)
3
15-20 reps
RPE 8
4
Walking Lunge (Dumbbell)
2
16+ reps
RPE 8
5
Pull Through (Cable)
3
12-15 reps
RPE 7
6
Bench Press (Dumbbell)
3
10-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
8-12 reps
RPE 9
2
Step-Ups Dumbbell
3
10-12 reps
RPE 9
3
Hip Adductor (Machine)
3
15-20 reps
RPE 8
4
Walking Lunge (Dumbbell)
2
16+ reps
RPE 8
5
Pull Through (Cable)
3
12-15 reps
RPE 7
6
Bench Press (Dumbbell)
3
10-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
8-12 reps
RPE 9
2
Step-Ups Dumbbell
3
10-12 reps
RPE 9
3
Hip Adductor (Machine)
3
15-20 reps
RPE 8
4
Walking Lunge (Dumbbell)
2
16+ reps
RPE 8
5
Pull Through (Cable)
3
12-15 reps
RPE 7
6
Bench Press (Dumbbell)
3
10-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 9
2
Smith Machine Lunges
3
10-12 reps
RPE 9
3
Glute Bridge (Barbell)
3
8-10 reps
RPE 8
4
Glute Kickback (Cable)
3
12-15 reps
RPE 8
5
Back Extension
3
15-20 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 9
2
Smith Machine Lunges
3
10-12 reps
RPE 9
3
Glute Bridge (Barbell)
3
8-10 reps
RPE 8
4
Glute Kickback (Cable)
3
12-15 reps
RPE 8
5
Back Extension
3
15-20 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 9
2
Smith Machine Lunges
3
10-12 reps
RPE 9
3
Glute Bridge (Barbell)
3
8-10 reps
RPE 8
4
Glute Kickback (Cable)
3
12-15 reps
RPE 8
5
Back Extension
3
15-20 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 9
2
Smith Machine Lunges
3
10-12 reps
RPE 9
3
Glute Bridge (Barbell)
3
8-10 reps
RPE 8
4
Glute Kickback (Cable)
3
12-15 reps
RPE 8
5
Back Extension
3
15-20 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 9
2
Smith Machine Lunges
3
10-12 reps
RPE 9
3
Glute Bridge (Barbell)
3
8-10 reps
RPE 8
4
Glute Kickback (Cable)
3
12-15 reps
RPE 8
5
Back Extension
3
15-20 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 9
2
Smith Machine Lunges
3
10-12 reps
RPE 9
3
Glute Bridge (Barbell)
3
8-10 reps
RPE 8
4
Glute Kickback (Cable)
3
12-15 reps
RPE 8
5
Back Extension
3
15-20 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 9
2
Smith Machine Lunges
3
10-12 reps
RPE 9
3
Glute Bridge (Barbell)
3
8-10 reps
RPE 8
4
Glute Kickback (Cable)
3
12-15 reps
RPE 8
5
Back Extension
3
15-20 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 9
2
Smith Machine Lunges
3
10-12 reps
RPE 9
3
Glute Bridge (Barbell)
3
8-10 reps
RPE 8
4
Glute Kickback (Cable)
3
12-15 reps
RPE 8
5
Back Extension
3
15-20 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 9
2
Smith Machine Lunges
3
10-12 reps
RPE 9
3
Glute Bridge (Barbell)
3
8-10 reps
RPE 8
4
Glute Kickback (Cable)
3
12-15 reps
RPE 8
5
Back Extension
3
15-20 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 9
2
Smith Machine Lunges
3
10-12 reps
RPE 9
3
Glute Bridge (Barbell)
3
8-10 reps
RPE 8
4
Glute Kickback (Cable)
3
12-15 reps
RPE 8
5
Back Extension
3
15-20 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 9
2
Smith Machine Lunges
3
10-12 reps
RPE 9
3
Glute Bridge (Barbell)
3
8-10 reps
RPE 8
4
Glute Kickback (Cable)
3
12-15 reps
RPE 8
5
Back Extension
3
15-20 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 9
2
Smith Machine Lunges
3
10-12 reps
RPE 9
3
Glute Bridge (Barbell)
3
8-10 reps
RPE 8
4
Glute Kickback (Cable)
3
12-15 reps
RPE 8
5
Back Extension
3
15-20 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 6
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
4 Sets
6-8 Reps
@9
2
Hip Thrust (Barbell)
4 Sets
8-10 Reps
@9
3
Walking Lunge (Dumbbell)
3 Sets
12 Reps
@9
4
Hip Adductor (Machine)
3 Sets
15-20 Reps
@9
5
Back Extension
3 Sets
12-15 Reps
@8
6
Seated Row (Cable)
3 Sets
8-10 Reps
@7
7
Lat Pulldown
3 Sets
8-10 Reps
@7
Day 2
1
Squat (Smith Machine)
4 Sets
8-10 Reps
@9
2
Romanian Deadlift (Dumbbell)
4 Sets
8-10 Reps
@9
3
Single Leg Hip Thrust
3 Sets
10-12 Reps
@8
4
Glute Kickback (Cable)
3 Sets
12-15 Reps
@8
5
Kettlebell Swing
3 Sets
15-20 Reps
@7
6
Seated Shoulder Press (Dumbbell)
3 Sets
8-10 Reps
@6
Day 3
1
Hip Thrust (Barbell)
4 Sets
8-12 Reps
@9
2
Step-Ups Dumbbell
3 Sets
10-12 Reps
@9
3
Hip Adductor (Machine)
3 Sets
15-20 Reps
@8
4
Walking Lunge (Dumbbell)
2 Sets
16+ Reps
@8
5
Pull Through (Cable)
3 Sets
12-15 Reps
@7
6
Bench Press (Dumbbell)
3 Sets
10-12 Reps
@7
Day 4
1
Romanian Deadlift (Barbell)
4 Sets
6-8 Reps
@9
2
Smith Machine Lunges
3 Sets
10-12 Reps
@9
3
Glute Bridge (Barbell)
3 Sets
8-10 Reps
@8
4
Glute Kickback (Cable)
3 Sets
12-15 Reps
@8
5
Back Extension
3 Sets
15-20 Reps
@8
6
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@6