Bootyfull Variations

by C P.

Program Description

This is my variation of Bootyfull Beginnings (Link below). I took my favourite exercises and added some Calisthenic exercises for abs and core muscles. For progression, use double progression: First reach the upper rep range in two workout sessions, then increase the weight so you can do the lower rep range. Increase the reps, until you can increase the weight again. For more information see the description of the original plan by Bret Contreras. Link to the original plan: https://www.boostcamp.app/bret-contreras/strong-curves-bootyful-beginnings

Program Overview

Level
Novice, Beginner
Goal
Muscle & Sculpting
Equipment
Full Gym
Program Length
8 weeks
Time Per Workout
60 minutes
Created
Feb 18, 2025 03:52
Last Edited
Jun 18, 2025 08:33

Summary

Unleash your inner strength with the **Bootyfull Variations** program, an 8-week journey designed to sculpt and tone your glutes while enhancing overall strength. Training three days a week, you'll engage in a variety of exercises like hip thrusts, squats, and single-leg presses, ensuring a comprehensive approach to lower body and core development. Each session is tailored to challenge you, combining barbell, cable, and bodyweight movements to maximize results. Get ready to build a stronger, more defined physique that turns heads!

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

WEEK 6

WEEK 7

WEEK 8

Day 1

Hip Thrust (Barbell)

10-20 reps

Single Arm Row (Cable)

8-12 reps

Squat (Barbell)

10-20 reps

Bench Press (Barbell)

8-12 reps

Pull-Up (Assisted)

5-10 reps

Hip Abductor (Machine)

10-20 reps

Plank (Feet Elevated)

1 mins

Side Plank

1 mins

Day 1

Hip Thrust (Barbell)

10-20 reps

Single Arm Row (Cable)

8-12 reps

Squat (Barbell)

10-20 reps

Bench Press (Barbell)

8-12 reps

Pull-Up (Assisted)

5-10 reps

Hip Abductor (Machine)

10-20 reps

Plank (Feet Elevated)

1 mins

Side Plank

1 mins

Day 1

Hip Thrust (Barbell)

10-20 reps

Single Arm Row (Cable)

8-12 reps

Squat (Barbell)

10-20 reps

Bench Press (Barbell)

8-12 reps

Pull-Up (Assisted)

5-10 reps

Hip Abductor (Machine)

10-20 reps

Plank (Feet Elevated)

1 mins

Side Plank

1 mins

Day 1

Hip Thrust (Barbell)

10-20 reps

Single Arm Row (Cable)

8-12 reps

Squat (Barbell)

10-20 reps

Bench Press (Barbell)

8-12 reps

Pull-Up (Assisted)

5-10 reps

Hip Abductor (Machine)

10-20 reps

Plank (Feet Elevated)

1 mins

Side Plank

1 mins

Day 1

Hip Thrust (Barbell)

10-20 reps

Single Arm Row (Cable)

8-12 reps

Squat (Barbell)

10-20 reps

Bench Press (Barbell)

8-12 reps

Pull-Up (Assisted)

5-10 reps

Hip Abductor (Machine)

10-20 reps

Plank (Feet Elevated)

1 mins

Side Plank

1 mins

Day 1

Hip Thrust (Barbell)

10-20 reps

Single Arm Row (Cable)

8-12 reps

Squat (Barbell)

10-20 reps

Bench Press (Barbell)

8-12 reps

Pull-Up (Assisted)

5-10 reps

Hip Abductor (Machine)

10-20 reps

Plank (Feet Elevated)

1 mins

Side Plank

1 mins

Day 1

Hip Thrust (Barbell)

10-20 reps

Single Arm Row (Cable)

8-12 reps

Squat (Barbell)

10-20 reps

Bench Press (Barbell)

8-12 reps

Pull-Up (Assisted)

5-10 reps

Hip Abductor (Machine)

10-20 reps

Plank (Feet Elevated)

1 mins

Side Plank

1 mins

Day 1

Hip Thrust (Barbell)

10-20 reps

Single Arm Row (Cable)

8-12 reps

Squat (Barbell)

10-20 reps

Bench Press (Barbell)

8-12 reps

Pull-Up (Assisted)

5-10 reps

Hip Abductor (Machine)

10-20 reps

Plank (Feet Elevated)

1 mins

Side Plank

1 mins

Day 2

Single Leg Press

10-20 reps

Lat Pulldown

8-12 reps

Bulgarian Split Squat (Barbell)

10-20 reps

Standing Shoulder Press (Dumbbell)

8-12 reps

Back Extension (Weighted)

10-20 reps

Hip Adductor (Machine)

10-20 reps

Modified Dragon Fly

10 reps

Day 2

Single Leg Press

10-20 reps

Lat Pulldown

8-12 reps

Bulgarian Split Squat (Barbell)

10-20 reps

Standing Shoulder Press (Dumbbell)

8-12 reps

Back Extension (Weighted)

10-20 reps

Hip Adductor (Machine)

10-20 reps

Modified Dragon Fly

10 reps

Day 2

Single Leg Press

10-20 reps

Lat Pulldown

8-12 reps

Bulgarian Split Squat (Barbell)

10-20 reps

Standing Shoulder Press (Dumbbell)

8-12 reps

Back Extension (Weighted)

10-20 reps

Hip Adductor (Machine)

10-20 reps

Modified Dragon Fly

10 reps

Day 2

Single Leg Press

10-20 reps

Lat Pulldown

8-12 reps

Bulgarian Split Squat (Barbell)

10-20 reps

Standing Shoulder Press (Dumbbell)

8-12 reps

Back Extension (Weighted)

10-20 reps

Hip Adductor (Machine)

10-20 reps

Modified Dragon Fly

10 reps

Day 2

Single Leg Press

10-20 reps

Lat Pulldown

8-12 reps

Bulgarian Split Squat (Barbell)

10-20 reps

Standing Shoulder Press (Dumbbell)

8-12 reps

Back Extension (Weighted)

10-20 reps

Hip Adductor (Machine)

10-20 reps

Modified Dragon Fly

10 reps

Day 2

Single Leg Press

10-20 reps

Lat Pulldown

8-12 reps

Bulgarian Split Squat (Barbell)

10-20 reps

Standing Shoulder Press (Dumbbell)

8-12 reps

Back Extension (Weighted)

10-20 reps

Hip Adductor (Machine)

10-20 reps

Modified Dragon Fly

10 reps

Day 2

Single Leg Press

10-20 reps

Lat Pulldown

8-12 reps

Bulgarian Split Squat (Barbell)

10-20 reps

Standing Shoulder Press (Dumbbell)

8-12 reps

Back Extension (Weighted)

10-20 reps

Hip Adductor (Machine)

10-20 reps

Modified Dragon Fly

10 reps

Day 2

Single Leg Press

10-20 reps

Lat Pulldown

8-12 reps

Bulgarian Split Squat (Barbell)

10-20 reps

Standing Shoulder Press (Dumbbell)

8-12 reps

Back Extension (Weighted)

10-20 reps

Hip Adductor (Machine)

10-20 reps

Modified Dragon Fly

10 reps

Day 3

Hip Thrust (Barbell)

10-20 reps

Inverted Row

8-12 reps

Goblet Squat

10-20 reps

Bench Press (Close Grip)

8-12 reps

Kettlebell Swing

10-20 reps

Rotating Plank

10-15 reps

Decline Sit Up (Bodyweight)

15-30 reps

Day 3

Hip Thrust (Barbell)

10-20 reps

Inverted Row

8-12 reps

Goblet Squat

10-20 reps

Bench Press (Close Grip)

8-12 reps

Kettlebell Swing

10-20 reps

Rotating Plank

10-15 reps

Decline Sit Up (Bodyweight)

15-30 reps

Day 3

Hip Thrust (Barbell)

10-20 reps

Inverted Row

8-12 reps

Goblet Squat

10-20 reps

Bench Press (Close Grip)

8-12 reps

Kettlebell Swing

10-20 reps

Rotating Plank

10-15 reps

Decline Sit Up (Bodyweight)

15-30 reps

Day 3

Hip Thrust (Barbell)

10-20 reps

Inverted Row

8-12 reps

Goblet Squat

10-20 reps

Bench Press (Close Grip)

8-12 reps

Kettlebell Swing

10-20 reps

Rotating Plank

10-15 reps

Decline Sit Up (Bodyweight)

15-30 reps

Day 3

Hip Thrust (Barbell)

10-20 reps

Inverted Row

8-12 reps

Goblet Squat

10-20 reps

Bench Press (Close Grip)

8-12 reps

Kettlebell Swing

10-20 reps

Rotating Plank

10-15 reps

Decline Sit Up (Bodyweight)

15-30 reps

Day 3

Hip Thrust (Barbell)

10-20 reps

Inverted Row

8-12 reps

Goblet Squat

10-20 reps

Bench Press (Close Grip)

8-12 reps

Kettlebell Swing

10-20 reps

Rotating Plank

10-15 reps

Decline Sit Up (Bodyweight)

15-30 reps

Day 3

Hip Thrust (Barbell)

10-20 reps

Inverted Row

8-12 reps

Goblet Squat

10-20 reps

Bench Press (Close Grip)

8-12 reps

Kettlebell Swing

10-20 reps

Rotating Plank

10-15 reps

Decline Sit Up (Bodyweight)

15-30 reps

Day 3

Hip Thrust (Barbell)

10-20 reps

Inverted Row

8-12 reps

Goblet Squat

10-20 reps

Bench Press (Close Grip)

8-12 reps

Kettlebell Swing

10-20 reps

Rotating Plank

10-15 reps

Decline Sit Up (Bodyweight)

15-30 reps

Day 1

Hip Thrust (Barbell)

3 Sets

10-20 Reps

Single Arm Row (Cable)

3 Sets

8-12 Reps

Squat (Barbell)

3 Sets

10-20 Reps

Bench Press (Barbell)

3 Sets

8-12 Reps

Pull-Up (Assisted)

3 Sets

5-10 Reps

Hip Abductor (Machine)

3 Sets

10-20 Reps

Plank (Feet Elevated)

1 Set

1 mins

Side Plank

1 Set

1 mins

Day 2

Single Leg Press

3 Sets

10-20 Reps

Lat Pulldown

3 Sets

8-12 Reps

Bulgarian Split Squat (Barbell)

3 Sets

10-20 Reps

Standing Shoulder Press (Dumbbell)

3 Sets

8-12 Reps

Back Extension (Weighted)

3 Sets

10-20 Reps

Hip Adductor (Machine)

3 Sets

10-20 Reps

Modified Dragon Fly

1 Set

10 Reps

Day 3

Hip Thrust (Barbell)

3 Sets

10-20 Reps

Inverted Row

3 Sets

8-12 Reps

Goblet Squat

3 Sets

10-20 Reps

Bench Press (Close Grip)

3 Sets

8-12 Reps

Kettlebell Swing

3 Sets

10-20 Reps

Rotating Plank

3 Sets

10-15 Reps

Decline Sit Up (Bodyweight)

1 Set

15-30 Reps