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BoostcampPNG

Lipo Allegations

by Irene I

Program Description

Designed to build glute-dominant lower body strength, create a lifted and toned shelf, smooth hip transitions, and develop a sculpted back for a naturally snatched waist illusion. this plan Prioritizes progressive overload, and moderate volume upper body training to maintain feminine arm proportions.

Program Overview

  • Level
    Intermediate, Advanced, Beginner, Novice
  • Goal
    Bodyweight Fitness, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Feb 12, 2026 06:03
  • Last Edited
    Feb 12, 2026 06:27
Muscle Engagement
Front
Back
MuscleSet
Glutes
24.6%
Hamstrings
16.3%
Quadriceps
10.8%
Upper Back
9.6%
Lats
8.3%
Abductors
7.1%
Lower Back
5.8%
Abs
5.8%
Biceps
4.2%
Rear Delts
3.8%
Middle Delts
2.5%
Front Delts
1.3%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
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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
Hip Thrust (Machine)
2
1
1
8 reps
7 reps
6 reps
-
-
-
2
Bulgarian Split Squat (Dumbbell)
1
1
1
10 reps
9 reps
8 reps
RPE 10
RPE 10
RPE 10
3
Romanian Deadlift (Dumbbell)
2
1
10 reps
9 reps
-
-
4
Glute Kickback (Cable)
1
1
1
15 reps
13 reps
12 reps
-
-
-
5
Leg Press
2
1
10 reps
12 reps
-
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
1
1
8 reps
7 reps
6 reps
-
-
-
2
Bulgarian Split Squat (Dumbbell)
1
1
1
10 reps
9 reps
8 reps
RPE 10
RPE 10
RPE 10
3
Romanian Deadlift (Dumbbell)
2
1
10 reps
9 reps
-
-
4
Glute Kickback (Cable)
1
1
1
15 reps
13 reps
12 reps
-
-
-
5
Leg Press
2
1
10 reps
12 reps
-
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
1
1
8 reps
7 reps
6 reps
-
-
-
2
Bulgarian Split Squat (Dumbbell)
1
1
1
10 reps
9 reps
8 reps
RPE 10
RPE 10
RPE 10
3
Romanian Deadlift (Dumbbell)
2
1
10 reps
9 reps
-
-
4
Glute Kickback (Cable)
1
1
1
15 reps
13 reps
12 reps
-
-
-
5
Leg Press
2
1
10 reps
12 reps
-
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
1
1
8 reps
7 reps
6 reps
-
-
-
2
Bulgarian Split Squat (Dumbbell)
1
1
1
10 reps
9 reps
8 reps
RPE 10
RPE 10
RPE 10
3
Romanian Deadlift (Dumbbell)
2
1
10 reps
9 reps
-
-
4
Glute Kickback (Cable)
1
1
1
15 reps
13 reps
12 reps
-
-
-
5
Leg Press
2
1
10 reps
12 reps
-
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
1
1
8 reps
7 reps
6 reps
-
-
-
2
Bulgarian Split Squat (Dumbbell)
1
1
1
10 reps
9 reps
8 reps
RPE 10
RPE 10
RPE 10
3
Romanian Deadlift (Dumbbell)
2
1
10 reps
9 reps
-
-
4
Glute Kickback (Cable)
1
1
1
15 reps
13 reps
12 reps
-
-
-
5
Leg Press
2
1
10 reps
12 reps
-
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
1
1
8 reps
7 reps
6 reps
-
-
-
2
Bulgarian Split Squat (Dumbbell)
1
1
1
10 reps
9 reps
8 reps
RPE 10
RPE 10
RPE 10
3
Romanian Deadlift (Dumbbell)
2
1
10 reps
9 reps
-
-
4
Glute Kickback (Cable)
1
1
1
15 reps
13 reps
12 reps
-
-
-
5
Leg Press
2
1
10 reps
12 reps
-
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
1
1
8 reps
7 reps
6 reps
-
-
-
2
Bulgarian Split Squat (Dumbbell)
1
1
1
10 reps
9 reps
8 reps
RPE 10
RPE 10
RPE 10
3
Romanian Deadlift (Dumbbell)
2
1
10 reps
9 reps
-
-
4
Glute Kickback (Cable)
1
1
1
15 reps
13 reps
12 reps
-
-
-
5
Leg Press
2
1
10 reps
12 reps
-
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
1
1
8 reps
7 reps
6 reps
-
-
-
2
Bulgarian Split Squat (Dumbbell)
1
1
1
10 reps
9 reps
8 reps
RPE 10
RPE 10
RPE 10
3
Romanian Deadlift (Dumbbell)
2
1
10 reps
9 reps
-
-
4
Glute Kickback (Cable)
1
1
1
15 reps
13 reps
12 reps
-
-
-
5
Leg Press
2
1
10 reps
12 reps
-
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
1
1
8 reps
7 reps
6 reps
-
-
-
2
Bulgarian Split Squat (Dumbbell)
1
1
1
10 reps
9 reps
8 reps
RPE 10
RPE 10
RPE 10
3
Romanian Deadlift (Dumbbell)
2
1
10 reps
9 reps
-
-
4
Glute Kickback (Cable)
1
1
1
15 reps
13 reps
12 reps
-
-
-
5
Leg Press
2
1
10 reps
12 reps
-
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
1
1
8 reps
7 reps
6 reps
-
-
-
2
Bulgarian Split Squat (Dumbbell)
1
1
1
10 reps
9 reps
8 reps
RPE 10
RPE 10
RPE 10
3
Romanian Deadlift (Dumbbell)
2
1
10 reps
9 reps
-
-
4
Glute Kickback (Cable)
1
1
1
15 reps
13 reps
12 reps
-
-
-
5
Leg Press
2
1
10 reps
12 reps
-
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
1
1
8 reps
7 reps
6 reps
-
-
-
2
Bulgarian Split Squat (Dumbbell)
1
1
1
10 reps
9 reps
8 reps
RPE 10
RPE 10
RPE 10
3
Romanian Deadlift (Dumbbell)
2
1
10 reps
9 reps
-
-
4
Glute Kickback (Cable)
1
1
1
15 reps
13 reps
12 reps
-
-
-
5
Leg Press
2
1
10 reps
12 reps
-
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
1
1
8 reps
7 reps
6 reps
-
-
-
2
Bulgarian Split Squat (Dumbbell)
1
1
1
10 reps
9 reps
8 reps
RPE 10
RPE 10
RPE 10
3
Romanian Deadlift (Dumbbell)
2
1
10 reps
9 reps
-
-
4
Glute Kickback (Cable)
1
1
1
15 reps
13 reps
12 reps
-
-
-
5
Leg Press
2
1
10 reps
12 reps
-
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
2
10 reps
8 reps
-
-
2
Seated Row (Cable)
3
10 reps
-
3
Single Arm Row (Dumbbell)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
2
1
12 reps
15 reps
-
-
5
Hip Abductor (Machine)
4
15 reps
-
6
Glute Kickback (Cable)
1
2
12 reps
15 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
2
10 reps
8 reps
-
-
2
Seated Row (Cable)
3
10 reps
-
3
Single Arm Row (Dumbbell)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
2
1
12 reps
15 reps
-
-
5
Hip Abductor (Machine)
4
15 reps
-
6
Glute Kickback (Cable)
1
2
12 reps
15 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
2
10 reps
8 reps
-
-
2
Seated Row (Cable)
3
10 reps
-
3
Single Arm Row (Dumbbell)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
2
1
12 reps
15 reps
-
-
5
Hip Abductor (Machine)
4
15 reps
-
6
Glute Kickback (Cable)
1
2
12 reps
15 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
2
10 reps
8 reps
-
-
2
Seated Row (Cable)
3
10 reps
-
3
Single Arm Row (Dumbbell)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
2
1
12 reps
15 reps
-
-
5
Hip Abductor (Machine)
4
15 reps
-
6
Glute Kickback (Cable)
1
2
12 reps
15 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
2
10 reps
8 reps
-
-
2
Seated Row (Cable)
3
10 reps
-
3
Single Arm Row (Dumbbell)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
2
1
12 reps
15 reps
-
-
5
Hip Abductor (Machine)
4
15 reps
-
6
Glute Kickback (Cable)
1
2
12 reps
15 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
2
10 reps
8 reps
-
-
2
Seated Row (Cable)
3
10 reps
-
3
Single Arm Row (Dumbbell)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
2
1
12 reps
15 reps
-
-
5
Hip Abductor (Machine)
4
15 reps
-
6
Glute Kickback (Cable)
1
2
12 reps
15 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
2
10 reps
8 reps
-
-
2
Seated Row (Cable)
3
10 reps
-
3
Single Arm Row (Dumbbell)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
2
1
12 reps
15 reps
-
-
5
Hip Abductor (Machine)
4
15 reps
-
6
Glute Kickback (Cable)
1
2
12 reps
15 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
2
10 reps
8 reps
-
-
2
Seated Row (Cable)
3
10 reps
-
3
Single Arm Row (Dumbbell)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
2
1
12 reps
15 reps
-
-
5
Hip Abductor (Machine)
4
15 reps
-
6
Glute Kickback (Cable)
1
2
12 reps
15 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
2
10 reps
8 reps
-
-
2
Seated Row (Cable)
3
10 reps
-
3
Single Arm Row (Dumbbell)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
2
1
12 reps
15 reps
-
-
5
Hip Abductor (Machine)
4
15 reps
-
6
Glute Kickback (Cable)
1
2
12 reps
15 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
2
10 reps
8 reps
-
-
2
Seated Row (Cable)
3
10 reps
-
3
Single Arm Row (Dumbbell)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
2
1
12 reps
15 reps
-
-
5
Hip Abductor (Machine)
4
15 reps
-
6
Glute Kickback (Cable)
1
2
12 reps
15 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
2
10 reps
8 reps
-
-
2
Seated Row (Cable)
3
10 reps
-
3
Single Arm Row (Dumbbell)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
2
1
12 reps
15 reps
-
-
5
Hip Abductor (Machine)
4
15 reps
-
6
Glute Kickback (Cable)
1
2
12 reps
15 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
2
10 reps
8 reps
-
-
2
Seated Row (Cable)
3
10 reps
-
3
Single Arm Row (Dumbbell)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
2
1
12 reps
15 reps
-
-
5
Hip Abductor (Machine)
4
15 reps
-
6
Glute Kickback (Cable)
1
2
12 reps
15 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
-
2
Hip Thrust (Dumbbell)
3
10 reps
-
3
Hip Abductor (Machine)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
-
2
Hip Thrust (Dumbbell)
3
10 reps
-
3
Hip Abductor (Machine)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
-
2
Hip Thrust (Dumbbell)
3
10 reps
-
3
Hip Abductor (Machine)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
-
2
Hip Thrust (Dumbbell)
3
10 reps
-
3
Hip Abductor (Machine)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
-
2
Hip Thrust (Dumbbell)
3
10 reps
-
3
Hip Abductor (Machine)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
-
2
Hip Thrust (Dumbbell)
3
10 reps
-
3
Hip Abductor (Machine)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
-
2
Hip Thrust (Dumbbell)
3
10 reps
-
3
Hip Abductor (Machine)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
-
2
Hip Thrust (Dumbbell)
3
10 reps
-
3
Hip Abductor (Machine)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
-
2
Hip Thrust (Dumbbell)
3
10 reps
-
3
Hip Abductor (Machine)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
-
2
Hip Thrust (Dumbbell)
3
10 reps
-
3
Hip Abductor (Machine)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
-
2
Hip Thrust (Dumbbell)
3
10 reps
-
3
Hip Abductor (Machine)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
-
2
Hip Thrust (Dumbbell)
3
10 reps
-
3
Hip Abductor (Machine)
3
20 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Hip Thrust (Machine)
2 Sets
1 Set
1 Set
8 Reps
7 Reps
6 Reps
-
-
-
2
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
@10
@10
@10
3
Romanian Deadlift (Dumbbell)
2 Sets
1 Set
10 Reps
9 Reps
-
-
4
Glute Kickback (Cable)
1 Set
1 Set
1 Set
15 Reps
13 Reps
12 Reps
-
-
-
5
Leg Press
2 Sets
1 Set
10 Reps
12 Reps
-
-
6
Lateral Raise (Dumbbell)
3 Sets
15 Reps
-
Day 2
1
Pull-Up (Assisted)
2 Sets
2 Sets
10 Reps
8 Reps
-
-
2
Seated Row (Cable)
3 Sets
10 Reps
-
3
Single Arm Row (Dumbbell)
3 Sets
10 Reps
-
4
Rear Delt Fly (Dumbbell)
2 Sets
1 Set
12 Reps
15 Reps
-
-
5
Hip Abductor (Machine)
4 Sets
15 Reps
-
6
Glute Kickback (Cable)
1 Set
2 Sets
12 Reps
15 Reps
-
-
Day 3
1
Romanian Deadlift (Barbell)
4 Sets
8 Reps
-
2
Hip Thrust (Dumbbell)
3 Sets
10 Reps
-
3
Hip Abductor (Machine)
3 Sets
20 Reps
-