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Lila’s BigBootyProgram Vol 1

by Elijah P.
3 athletes joined

Program Description

Novice-friendly program for building essential strength in compound lifts as well as introducing basic de-aging and preventative/longevity exercise to improve quality of life now and down the road.

Program Overview

  • Level
    Novice
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    40 minutes
  • Created
    Jul 20, 2024 12:17
  • Last Edited
    Jun 18, 2025 08:59

Summary

Lila’s BigBootyProgram Vol 1 is a targeted 1-week workout plan designed to sculpt and strengthen your glutes and legs. With three focused sessions each week, you'll engage in compound movements like barbell squats and glute bridges, complemented by accessory exercises to enhance hip and knee stability. This program is perfect for anyone looking to elevate their lower body strength and aesthetics while ensuring proper muscle engagement and health. Get ready to feel the burn and see the results!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
1
1
10 reps
8 reps
5 reps
4 reps
RPE 6.5
RPE 7
RPE 8
RPE 8.5
2
Lateral walks (banded)
3
10 reps
RPE 7
4
Glute Bridge (Barbell)
1
2
10 reps
8 reps
RPE 8
RPE 8
5
Hip Adductor (Machine)
3
15 reps
RPE 8
6
Hip Abductor (Machine)
3
15 reps
RPE 8
7
Step downs
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
2
8 reps
6 reps
RPE 6.5
RPE 8
2
Romanian Deadlift (Dumbbell)
1
1
1
10 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 8.5
3
Seated Row (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
4
Hyperextension
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
2
Bench Press (Dumbbell)
2
10 reps
RPE 8
3
Rear Delt Fly (Cable)
3
10 reps
RPE 8
4
Tricep Pushdown (Cable)
1
2
15 reps
10 reps
RPE 8
RPE 9
5
Abs Crunch (Machine)
2
1
10 reps
10 reps
RPE 8
RPE 8.5
6
Oblique twist
2
15 reps
RPE 8
Week 1
1 / 1 Weeks
Day 1
1A
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
5 Reps
4 Reps
@6.5
@7
@8
@8.5
2
Lateral walks (banded)
3 Sets
10 Reps
@7
4
Glute Bridge (Barbell)
1 Set
2 Sets
10 Reps
8 Reps
@8
@8
5
Hip Adductor (Machine)
3 Sets
15 Reps
@8
6
Hip Abductor (Machine)
3 Sets
15 Reps
@8
7
Step downs
3 Sets
15 Reps
@7
Day 2
1
Clean Deadlift
1 Set
2 Sets
8 Reps
6 Reps
@6.5
@8
2
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
8 Reps
@7
@8
@8.5
3
Seated Row (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8.5
@9
4
Hyperextension
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8.5
@9
Day 3
1
Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@9
2
Bench Press (Dumbbell)
2 Sets
10 Reps
@8
3
Rear Delt Fly (Cable)
3 Sets
10 Reps
@8
4
Tricep Pushdown (Cable)
1 Set
2 Sets
15 Reps
10 Reps
@8
@9
5
Abs Crunch (Machine)
2 Sets
1 Set
10 Reps
10 Reps
@8
@8.5
6
Oblique twist
2 Sets
15 Reps
@8