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Build that butt up

by Lue
3 athletes joined

Program Description

**Build That Butt Up** is a comprehensive 12-week program designed to sculpt and strengthen your glutes while enhancing overall leg development. With 48 sessions spread across the week, this program incorporates a variety of exercises such as Romanian Deadlifts, Goblet Squats, and Leg Presses, ensuring a balanced approach to muscle growth and endurance. Each workout targets specific muscle groups, focusing on form and intensity to maximize results. Get ready to elevate your fitness and achieve the toned backside you've always wanted!

Program Overview

  • Level
    Beginner
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 21, 2026 02:03
  • Last Edited
    Mar 21, 2026 02:29
Muscle Engagement
Front
Back
MuscleSet
Glutes
21.9%
Hamstrings
19.2%
Quadriceps
16.4%
Abs
8.2%
Abductors
6.8%
Lats
5.5%
Upper Back
5.5%
Biceps
5.5%
Lower Back
4.1%
Triceps
2.7%
Adductors
2.7%
Forearms
1.4%
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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
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
-
2
Leg Press
3
-
3
Romanian Deadlift (Dumbbell)
3
-
4
Hip Abductor (Machine)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
-
2
Leg Press
3
-
3
Romanian Deadlift (Dumbbell)
3
-
4
Hip Abductor (Machine)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
-
2
Leg Press
3
-
3
Romanian Deadlift (Dumbbell)
3
-
4
Hip Abductor (Machine)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
-
2
Leg Press
3
-
3
Romanian Deadlift (Dumbbell)
3
-
4
Hip Abductor (Machine)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
-
2
Leg Press
3
-
3
Romanian Deadlift (Dumbbell)
3
-
4
Hip Abductor (Machine)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
-
2
Leg Press
3
-
3
Romanian Deadlift (Dumbbell)
3
-
4
Hip Abductor (Machine)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
-
2
Leg Press
3
-
3
Romanian Deadlift (Dumbbell)
3
-
4
Hip Abductor (Machine)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
-
2
Leg Press
3
-
3
Romanian Deadlift (Dumbbell)
3
-
4
Hip Abductor (Machine)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
-
2
Leg Press
3
-
3
Romanian Deadlift (Dumbbell)
3
-
4
Hip Abductor (Machine)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
-
2
Leg Press
3
-
3
Romanian Deadlift (Dumbbell)
3
-
4
Hip Abductor (Machine)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
-
2
Leg Press
3
-
3
Romanian Deadlift (Dumbbell)
3
-
4
Hip Abductor (Machine)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
-
2
Leg Press
3
-
3
Romanian Deadlift (Dumbbell)
3
-
4
Hip Abductor (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Chest Supported Row (Machine)
3
-
3
Bicep Curl (Dumbbell)
3
-
4
Tricep Rope Push Down (Cable)
3
-
5
Leg Raise (Captain's Chair)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Chest Supported Row (Machine)
3
-
3
Bicep Curl (Dumbbell)
3
-
4
Tricep Rope Push Down (Cable)
3
-
5
Leg Raise (Captain's Chair)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Chest Supported Row (Machine)
3
-
3
Bicep Curl (Dumbbell)
3
-
4
Tricep Rope Push Down (Cable)
3
-
5
Leg Raise (Captain's Chair)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Chest Supported Row (Machine)
3
-
3
Bicep Curl (Dumbbell)
3
-
4
Tricep Rope Push Down (Cable)
3
-
5
Leg Raise (Captain's Chair)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Chest Supported Row (Machine)
3
-
3
Bicep Curl (Dumbbell)
3
-
4
Tricep Rope Push Down (Cable)
3
-
5
Leg Raise (Captain's Chair)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Chest Supported Row (Machine)
3
-
3
Bicep Curl (Dumbbell)
3
-
4
Tricep Rope Push Down (Cable)
3
-
5
Leg Raise (Captain's Chair)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Chest Supported Row (Machine)
3
-
3
Bicep Curl (Dumbbell)
3
-
4
Tricep Rope Push Down (Cable)
3
-
5
Leg Raise (Captain's Chair)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Chest Supported Row (Machine)
3
-
3
Bicep Curl (Dumbbell)
3
-
4
Tricep Rope Push Down (Cable)
3
-
5
Leg Raise (Captain's Chair)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Chest Supported Row (Machine)
3
-
3
Bicep Curl (Dumbbell)
3
-
4
Tricep Rope Push Down (Cable)
3
-
5
Leg Raise (Captain's Chair)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Chest Supported Row (Machine)
3
-
3
Bicep Curl (Dumbbell)
3
-
4
Tricep Rope Push Down (Cable)
3
-
5
Leg Raise (Captain's Chair)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Chest Supported Row (Machine)
3
-
3
Bicep Curl (Dumbbell)
3
-
4
Tricep Rope Push Down (Cable)
3
-
5
Leg Raise (Captain's Chair)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Chest Supported Row (Machine)
3
-
3
Bicep Curl (Dumbbell)
3
-
4
Tricep Rope Push Down (Cable)
3
-
5
Leg Raise (Captain's Chair)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
-
2
Step-Up (Weighted)
3
-
3
Glute Kickback (Cable)
3
-
4
Leg Extension
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
-
2
Step-Up (Weighted)
3
-
3
Glute Kickback (Cable)
3
-
4
Leg Extension
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
-
2
Step-Up (Weighted)
3
-
3
Glute Kickback (Cable)
3
-
4
Leg Extension
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
-
2
Step-Up (Weighted)
3
-
3
Glute Kickback (Cable)
3
-
4
Leg Extension
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
-
2
Step-Up (Weighted)
3
-
3
Glute Kickback (Cable)
3
-
4
Leg Extension
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
-
2
Step-Up (Weighted)
3
-
3
Glute Kickback (Cable)
3
-
4
Leg Extension
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
-
2
Step-Up (Weighted)
3
-
3
Glute Kickback (Cable)
3
-
4
Leg Extension
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
-
2
Step-Up (Weighted)
3
-
3
Glute Kickback (Cable)
3
-
4
Leg Extension
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
-
2
Step-Up (Weighted)
3
-
3
Glute Kickback (Cable)
3
-
4
Leg Extension
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
-
2
Step-Up (Weighted)
3
-
3
Glute Kickback (Cable)
3
-
4
Leg Extension
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
-
2
Step-Up (Weighted)
3
-
3
Glute Kickback (Cable)
3
-
4
Leg Extension
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
-
2
Step-Up (Weighted)
3
-
3
Glute Kickback (Cable)
3
-
4
Leg Extension
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
-
2
Leg Curl
3
-
3
Glute Kickback
3
-
4
Hip Abduction (Band)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
-
2
Leg Curl
3
-
3
Glute Kickback
3
-
4
Hip Abduction (Band)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
-
2
Leg Curl
3
-
3
Glute Kickback
3
-
4
Hip Abduction (Band)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
-
2
Leg Curl
3
-
3
Glute Kickback
3
-
4
Hip Abduction (Band)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
-
2
Leg Curl
3
-
3
Glute Kickback
3
-
4
Hip Abduction (Band)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
-
2
Leg Curl
3
-
3
Glute Kickback
3
-
4
Hip Abduction (Band)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
-
2
Leg Curl
3
-
3
Glute Kickback
3
-
4
Hip Abduction (Band)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
-
2
Leg Curl
3
-
3
Glute Kickback
3
-
4
Hip Abduction (Band)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
-
2
Leg Curl
3
-
3
Glute Kickback
3
-
4
Hip Abduction (Band)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
-
2
Leg Curl
3
-
3
Glute Kickback
3
-
4
Hip Abduction (Band)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
-
2
Leg Curl
3
-
3
Glute Kickback
3
-
4
Hip Abduction (Band)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
-
2
Leg Curl
3
-
3
Glute Kickback
3
-
4
Hip Abduction (Band)
3
-
Week 1
1 / 12 Weeks
Day 1
1
Hyperextension
3 Sets
-
2
Leg Press
3 Sets
-
3
Romanian Deadlift (Dumbbell)
3 Sets
-
4
Hip Abductor (Machine)
3 Sets
-
Day 2
1
Lat Pulldown
3 Sets
-
2
Chest Supported Row (Machine)
3 Sets
-
3
Bicep Curl (Dumbbell)
3 Sets
-
4
Tricep Rope Push Down (Cable)
3 Sets
-
5
Leg Raise (Captain's Chair)
3 Sets
-
Day 3
1
Goblet Squat
3 Sets
-
2
Step-Up (Weighted)
3 Sets
-
3
Glute Kickback (Cable)
3 Sets
-
4
Leg Extension
3 Sets
-
Day 4
1
Squat (Smith Machine)
3 Sets
-
2
Leg Curl
3 Sets
-
3
Glute Kickback
3 Sets
-
4
Hip Abduction (Band)
3 Sets
-