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Baddie Transformation
Beginner–IntermediateFree

Baddie Transformation

Transform into a baddie

· Mar 2026
1athletes running this program
iOS & Android

Overview

Length
12 weeks
Days / week
5 days
Level
Beginner, Intermediate
Goal
Muscle, Women's
Equipment
Full Gym
Session length
60 min
Sculpt your body and grow your glutes.

Who it's for

Beginners new to structured strength training
Athletes focused on building muscle size
Athletes who can train 5 days per week
Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front
Back
Glutes
16.6%
Hamstrings
14.8%
Quadriceps
11.7%
Abs
11%
Upper Back
7.8%
Biceps
6.3%
Lats
4.5%
Triceps
4.5%
Middle Delts
4.3%
Forearms
4%
Lower Back
3.4%
Rear Delts
2.9%
Front Delts
2.7%
Adductors
2.2%
Abductors
2%
Stretching
1.3%
Week 1 Workouts
#ExerciseSetsRepsLoad
1Hip Thrust (Barbell)18–12 reps@7
18–12 reps@7
18–12 reps@7
18–12 reps@7
2Romanian Deadlift (Barbell)18–10 reps@7
18–10 reps@7
18–10 reps@7
18–10 reps@7
3Leg Curl110–12 reps@7
110–12 reps@7
110–12 reps@7
4Bulgarian Split Squat (Dumbbell)110–12 reps@7
110–12 reps@7
110–12 reps@7
5Glute Kickback (Cable)112–15 reps@7
112–15 reps@7
112–15 reps@7
6Hip Abduction (Machine)115–20 reps@7
115–20 reps@7
115–20 reps@7
7Hanging Leg Raise112–15 reps@7
112–15 reps@7
112–15 reps@7
#ExerciseSetsRepsLoad
1Lat Pulldown18–10 reps@7
18–10 reps@7
18–10 reps@7
18–10 reps@7
2Seated Row (Cable)110–12 reps@7
110–12 reps@7
110–12 reps@7
3Single Arm Row (Dumbbell)110–12 reps@7
110–12 reps@7
110–12 reps@7
4Face Pull112–15 reps@7
112–15 reps@7
112–15 reps@7
5Bicep Curl (Dumbbell)112–15 reps@7
112–15 reps@7
112–15 reps@7
6Hammer Curl (Dumbbell)112–15 reps@7
112–15 reps@7
112–15 reps@7
7Pallof Press112 reps@7
112 reps@7
112 reps@7
#ExerciseSetsRepsLoad
1Squat (Smith Machine)18–12 reps@7
18–12 reps@7
18–12 reps@7
18–12 reps@7
2Leg Press110–12 reps@7
110–12 reps@7
110–12 reps@7
3Walking Lunge (Dumbbell)112 reps@7
112 reps@7
112 reps@7
4Leg Extension112–15 reps@7
112–15 reps@7
112–15 reps@7
5Hip Abduction (Band)115–20 reps@7
115–20 reps@7
115–20 reps@7
6Dead Bug112–15 reps@7
112–15 reps@7
112–15 reps@7
#ExerciseSetsRepsLoad
1Seated Shoulder Press (Dumbbell)18–10 reps@7
18–10 reps@7
18–10 reps@7
18–10 reps@7
2Lateral Raise (Machine)112–15 reps@7
112–15 reps@7
112–15 reps@7
112–15 reps@7
3Rear Delt Fly (Machine)112–15 reps@7
112–15 reps@7
112–15 reps@7
4Tricep Pushdown (Cable)112–15 reps@7
112–15 reps@7
112–15 reps@7
5Overhead Tricep Extension (Cable)112–15 reps@7
112–15 reps@7
112–15 reps@7
6Bicep Curl (Cable)112–15 reps@7
112–15 reps@7
112–15 reps@7
7Side Plank10.5 min@7
10.5 min@7
10.5 min@7
#ExerciseSetsRepsLoad
1Hip Thrust (Machine)110–12 reps@7
110–12 reps@7
110–12 reps@7
110–12 reps@7
2Step-Up (Weighted)110–12 reps@7
110–12 reps@7
110–12 reps@7
3Glute Kickback (Cable)115–20 reps@7
115–20 reps@7
115–20 reps@7
4Hip Abduction (Machine)120 reps@7
120 reps@7
120 reps@7
5Hamstring Curl112–15 reps@7
112–15 reps@7
112–15 reps@7
6Goblet Squat112–15 reps@7
112–15 reps@7
112–15 reps@7
7Farmer's Walk (Weighted)130 reps@7
130 reps@7
130 reps@7

Weeks 2–12 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, Baddie Transformation is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.

This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.

Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.

Baddie Transformation is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.

The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Baddie Transformation is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.

Get started

Boostcamp app
1,000+ free programsStrength, hypertrophy, powerlifting and more, from elite coaches. All free.
Auto-progressionWeights and targets update automatically based on how you perform.
Coaching notesBuilt-in cues from the creator inside every workout session.
Progress trackingLog every set and see your strength gains over weeks and months.
Advanced analyticsTrack volume, intensity, and 1RM trends to see exactly how your training is evolving.
Free on iOS & Android