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Ellahs Butt

by Jeremy B.
8 athletes joined

Program Description

Grow a butt like ur sisters

Program Overview

  • Level
    Beginner
  • Goal
    Muscle & Sculpting
  • Equipment
    At Home
  • Program Length
    6 weeks
  • Time Per Workout
    40 minutes
  • Created
    Mar 24, 2025 08:14
  • Last Edited
    Aug 23, 2025 01:25

Summary

Transform your lower body with "Ellahs Butt," a focused 6-week program designed to sculpt and strengthen your glutes and legs. Committing just three days a week, you'll tackle a variety of exercises, including barbell front squats, leg presses, and Bulgarian split squats, all tailored to maximize your results. Each workout incorporates effective supersets to keep your muscles challenged and engaged. Get ready to feel the burn and see defined results right from the comfort of your home!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
35.7%
Glutes
26.8%
Hamstrings
26.8%
Lower Back
7.1%
Abductors
1.8%
Abs
1.8%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8-12 reps
-
2
Leg Press
3
8-12 reps
-
3A
Leg Extension
3
8-12 reps
-
3B
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4A
Hip Thrust (Barbell)
3
8-12 reps
-
4B
Leg Curl
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8-12 reps
-
2
Leg Press
3
8-12 reps
-
3A
Leg Extension
3
8-12 reps
-
3B
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4A
Hip Thrust (Barbell)
3
8-12 reps
-
4B
Leg Curl
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8-12 reps
-
2
Leg Press
3
8-12 reps
-
3A
Leg Extension
3
8-12 reps
-
3B
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4A
Hip Thrust (Barbell)
3
8-12 reps
-
4B
Leg Curl
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8-12 reps
-
2
Leg Press
3
8-12 reps
-
3A
Leg Extension
3
8-12 reps
-
3B
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4A
Hip Thrust (Barbell)
3
8-12 reps
-
4B
Leg Curl
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8-12 reps
-
2
Leg Press
3
8-12 reps
-
3A
Leg Extension
3
8-12 reps
-
3B
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4A
Hip Thrust (Barbell)
3
8-12 reps
-
4B
Leg Curl
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8-12 reps
-
2
Leg Press
3
8-12 reps
-
3A
Leg Extension
3
8-12 reps
-
3B
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4A
Hip Thrust (Barbell)
3
8-12 reps
-
4B
Leg Curl
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8-12 reps
-
2
Leg Press
3
8-12 reps
-
3A
Leg Extension
3
8-12 reps
-
3B
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4A
Hip Thrust (Barbell)
3
8-12 reps
-
4B
Leg Curl
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8-12 reps
-
2
Leg Press
3
8-12 reps
-
3A
Leg Extension
3
8-12 reps
-
3B
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4A
Hip Thrust (Barbell)
3
8-12 reps
-
4B
Leg Curl
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8-12 reps
-
2
Leg Press
3
8-12 reps
-
3A
Leg Extension
3
8-12 reps
-
3B
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4A
Hip Thrust (Barbell)
3
8-12 reps
-
4B
Leg Curl
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8-12 reps
-
2
Leg Press
3
8-12 reps
-
3A
Leg Extension
3
8-12 reps
-
3B
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4A
Hip Thrust (Barbell)
3
8-12 reps
-
4B
Leg Curl
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8-12 reps
-
2
Leg Press
3
8-12 reps
-
3A
Leg Extension
3
8-12 reps
-
3B
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4A
Hip Thrust (Barbell)
3
8-12 reps
-
4B
Leg Curl
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8-12 reps
-
2
Leg Press
3
8-12 reps
-
3A
Leg Extension
3
8-12 reps
-
3B
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4A
Hip Thrust (Barbell)
3
8-12 reps
-
4B
Leg Curl
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8-12 reps
-
2
Leg Press
3
8-12 reps
-
3A
Leg Extension
3
8-12 reps
-
3B
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4A
Hip Thrust (Barbell)
3
8-12 reps
-
4B
Leg Curl
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8-12 reps
-
2
Leg Press
3
8-12 reps
-
3A
Leg Extension
3
8-12 reps
-
3B
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4A
Hip Thrust (Barbell)
3
8-12 reps
-
4B
Leg Curl
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8-12 reps
-
2
Leg Press
3
8-12 reps
-
3A
Leg Extension
3
8-12 reps
-
3B
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4A
Hip Thrust (Barbell)
3
8-12 reps
-
4B
Leg Curl
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8-12 reps
-
2
Leg Press
3
8-12 reps
-
3A
Leg Extension
3
8-12 reps
-
3B
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4A
Hip Thrust (Barbell)
3
8-12 reps
-
4B
Leg Curl
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8-12 reps
-
2
Leg Press
3
8-12 reps
-
3A
Leg Extension
3
8-12 reps
-
3B
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4A
Hip Thrust (Barbell)
3
8-12 reps
-
4B
Leg Curl
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8-12 reps
-
2
Leg Press
3
8-12 reps
-
3A
Leg Extension
3
8-12 reps
-
3B
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4A
Hip Thrust (Barbell)
3
8-12 reps
-
4B
Leg Curl
3
8-12 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Front Squat (Barbell)
3 Sets
8-12 Reps
-
2
Leg Press
3 Sets
8-12 Reps
-
3A
Leg Extension
3 Sets
8-12 Reps
-
3B
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
-
4A
Hip Thrust (Barbell)
3 Sets
8-12 Reps
-
4B
Leg Curl
3 Sets
8-12 Reps
-
Day 2
1
Front Squat (Barbell)
3 Sets
8-12 Reps
-
2
Leg Press
3 Sets
8-12 Reps
-
3A
Leg Extension
3 Sets
8-12 Reps
-
3B
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
-
4A
Hip Thrust (Barbell)
3 Sets
8-12 Reps
-
4B
Leg Curl
3 Sets
8-12 Reps
-
Day 3
1
Front Squat (Barbell)
3 Sets
8-12 Reps
-
2
Leg Press
3 Sets
8-12 Reps
-
3A
Leg Extension
3 Sets
8-12 Reps
-
3B
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
-
4A
Hip Thrust (Barbell)
3 Sets
8-12 Reps
-
4B
Leg Curl
3 Sets
8-12 Reps
-