Building a shelf
Sculpt your booty shelf and build a strong foundation in just 18 weeks—let’s create the body you’ve always wanted!
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Hip Thrust (Machine) | 2 | 8 reps | @9 |
| 1 | 8 reps | @10 | ||
| 2 | Glute Kickback | 2 | 8 reps | @9 |
| 1 | 8 reps | @10 | ||
| 3 | Romanian Deadlift (Dumbbell) | 2 | 8 reps | @9 |
| 1 | 8 reps | @10 | ||
| 4 | Sumo Deadlift (Dumbbell) | 2 | 8 reps | @9 |
| 1 | 8 reps | @10 | ||
| 5 | Hip Abduction (Band) | 2 | 8 reps | @9 |
| 1 | 8 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lat Pulldown | 2 | 10 reps | @9 |
| 1 | 10 reps | @10 | ||
| 2 | Wrist Curls | 2 | 10 reps | @9 |
| 1 | 10 reps | @10 | ||
| 3 | Seated Shoulder Press (Dumbbell) | 2 | 10 reps | @9 |
| 1 | 10 reps | @10 | ||
| 4 | Overhead Tricep Extension (Dumbbell) | 2 | 10 reps | @9 |
| 1 | 10 reps | @10 | ||
| 5 | Dumbbell Row | 2 | 10 reps | @9 |
| 1 | 10 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Hip Thrust (Machine) | 3 | 10 reps | @9 |
| 1B | KAS Glute Bridge | 3 | 10 reps | @9 |
| 2 | Reverse Lunge (Dumbbell) | 3 | 10 reps | @9 |
| 3 | Step-Up (Weighted) | 3 | 10 reps | @9 |
| 4 | Lateral Banded Walk | 3 | 10 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Sit Up | 1 | 30 reps | @8 |
| 2 | Bicycle Crunch | 1 | 30 reps | @7 |
| 3 | Toe Taps | 1 | 30 reps | @7 |
| 4 | Russian Twist | 1 | 30 reps | @7 |
| 5 | Toe reach | 1 | 30 reps | @7 |
| 6 | Scissor kick | 1 | 30 reps | — |
| 7 | Stretching | 1 | 15 min | @6 |
Weeks 2–18 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Building a shelf is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 18 weeks are fully unlocked.
This program is built around a dumbbell only. 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.
Building a shelf is structured around 4 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 18 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Building a shelf 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
