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12 Weeks Booty Gainz Program

by puspita permata
9 athletes joined

Program Description

build her glutes naturally with strength training

Program Overview

  • Level
    Beginner, Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 06, 2024 04:48
  • Last Edited
    Jul 08, 2025 09:22

Summary

Transform your glutes with the 12 Weeks Booty Gainz Program, a focused regimen designed to sculpt and strengthen your lower body. Committing just three days a week, you’ll engage in a variety of bodyweight and dumbbell exercises, including squats, hip thrusts, and lunges, ensuring comprehensive muscle activation. This program is perfect for anyone looking to enhance their physique and build confidence, all while enjoying the flexibility of a full gym setup. Get ready to feel the burn and see the results!
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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
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bodyweight Squat
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 2
RPE 4
RPE 3
2
Bodyweight Hip Thrust
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 2
RPE 4
RPE 3
3
Bodyweight RDL
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 2
RPE 4
RPE 3
4
Bodyweight Side Lying Clamshell
1
10-20 reps
RPE 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bodyweight Squat
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 2
RPE 4
RPE 3
2
Bodyweight Hip Thrust
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 2
RPE 4
RPE 3
3
Bodyweight RDL
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 2
RPE 4
RPE 3
4
Bodyweight Side Lying Clamshell
1
10-20 reps
RPE 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Squat
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 2
RPE 4
RPE 3
2
Dumbbell RDL
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 2
RPE 4
RPE 3
3
Dumbbell Hip thrust
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 2
RPE 4
RPE 3
4
Bodyweight Side Lying Clamshell
3
12-25 reps
RPE 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Squat
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 2
RPE 4
RPE 3
2
Dumbbell RDL
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 2
RPE 4
RPE 3
3
Dumbbell Hip thrust
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 2
RPE 4
RPE 3
4
Bodyweight Side Lying Clamshell
3
12-30 reps
RPE 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Squat
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 2
RPE 4
RPE 3
2
Bulgarian split squat
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 2
RPE 4
RPE 3
3
Barbell RDL
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 2
RPE 4
RPE 3
4
Side Lying Clam (Plate)
1
1
1
15-30 reps
15-30 reps
15-30 reps
RPE 2
RPE 4
RPE 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Squat
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 3
RPE 5
RPE 4
2
Bulgarian split squat
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 3
RPE 5
RPE 4
3
Barbell RDL
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 3
RPE 5
RPE 4
4
Side Lying Clam (Plate)
1
1
1
15-30 reps
15-30 reps
15-30 reps
RPE 3
RPE 5
RPE 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Squat
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 3
RPE 5
RPE 4
2
Bulgarian split squat
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 3
RPE 5
RPE 4
3
Barbell RDL
1
1
1
8-20 reps
8-20 reps
8-20 reps
RPE 3
RPE 5
RPE 4
4
Side Lying Clam (Plate)
1
1
1
15-30 reps
15-30 reps
15-30 reps
RPE 3
RPE 5
RPE 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Squat
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 3
RPE 5
RPE 4
2
Bulgarian split squat
1
1
1
6-15 reps
6-15 reps
6-15 reps
RPE 3
RPE 5
RPE 4
3
Barbell RDL
1
1
1
8-20 reps
8-20 reps
8-20 reps
RPE 3
RPE 5
RPE 4
4
Side Lying Clam (Plate)
1
1
1
15-30 reps
15-30 reps
15-30 reps
RPE 3
RPE 5
RPE 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Squat
1
1
1
8-20 reps
6-20 reps
2-20 reps
RPE 4
RPE 5
RPE 6
2
KAS Glute Bridge
1
1
1
1
6-20 reps
6-20 reps
6-20 reps
6-20 reps
RPE 4
RPE 5
RPE 6
RPE 3
3
Bulgarian split squat
1
1
1
6-15 reps
6-15 reps
6-15 reps
RPE 4
RPE 5
RPE 6
4
Barbell American Deadlift
2
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 4
RPE 5
RPE 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Squat
1
1
1
8-20 reps
6-20 reps
2-20 reps
RPE 4
RPE 5
RPE 6
2
KAS Glute Bridge
1
1
1
1
6-20 reps
6-20 reps
6-20 reps
6-20 reps
RPE 4
RPE 5
RPE 6
RPE 3
3
Bulgarian split squat
1
1
1
6-15 reps
6-15 reps
6-15 reps
RPE 4
RPE 5
RPE 6
4
Barbell American Deadlift
2
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 4
RPE 5
RPE 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Squat
1
1
1
8-20 reps
6-20 reps
2-20 reps
RPE 4
RPE 5
RPE 6
2
KAS Glute Bridge
1
1
1
1
6-20 reps
6-20 reps
6-20 reps
6-20 reps
RPE 4
RPE 5
RPE 6
RPE 3
3
Bulgarian split squat
1
1
1
6-15 reps
6-15 reps
6-15 reps
RPE 4
RPE 5
RPE 6
4
Barbell American Deadlift
2
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 4
RPE 5
RPE 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Squat
1
1
1
8-20 reps
6-20 reps
2-20 reps
RPE 4
RPE 5
RPE 6
2
KAS Glute Bridge
1
1
1
1
6-20 reps
6-20 reps
6-20 reps
6-20 reps
RPE 4
RPE 5
RPE 6
RPE 3
3
Bulgarian split squat
1
1
1
6-15 reps
6-15 reps
6-15 reps
RPE 4
RPE 5
RPE 6
4
Barbell American Deadlift
2
1
1
6-15 reps
6-15 reps
6-15 reps
RPE 4
RPE 5
RPE 3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bodyweight Walking Lunges
1
2
8-12 reps
8-12 reps
RPE 2
RPE 3
2
Glute Bridge (Bodyweight)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 2
RPE 4
RPE 3
3
Bodyweight Sumo squat
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 2
RPE 4
RPE 3
4
Side Lying Hip Abduction
1
10-20 reps
RPE 3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bodyweight Squat
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 2
RPE 4
RPE 3
2
Bodyweight Hip Thrust
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 2
RPE 4
RPE 3
3
Bodyweight RDL
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 2
RPE 4
RPE 3
4
Bodyweight Side Lying Clamshell
1
10-20 reps
RPE 3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Glute Bridge
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 2
RPE 4
RPE 3
2
Bodyweight Walking Lunges
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 2
RPE 4
RPE 3
3
Barbell Sumo Deadlift
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 2
RPE 4
RPE 3
4
Side Lying Clam (Plate)
1
10-20 reps
RPE 3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Glute Bridge
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 2
RPE 4
RPE 3
2
Dumbbell Walking Lunges
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 2
RPE 4
RPE 3
3
Barbell Sumo Deadlift
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 2
RPE 4
RPE 3
4
Side Lying Clam (Plate)
1
1
10-20 reps
10-20 reps
RPE 3
RPE 4
Day 2
#
Exercise
Sets
Reps
Intensity
1
KAS Glute Bridge
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 2
RPE 4
RPE 3
2
Smith Machine Reverse Lunges
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 2
RPE 4
RPE 3
3
B Stance rdl
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 2
RPE 4
RPE 3
4
Cable Kickback
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 2
RPE 4
RPE 3
Day 2
#
Exercise
Sets
Reps
Intensity
1
KAS Glute Bridge
1
2
8-12 reps
8-12 reps
RPE 3
RPE 4
2
Smith Machine Reverse Lunges
1
2
6-12 reps
6-12 reps
RPE 3
RPE 4
3
B Stance rdl
1
2
8-12 reps
8-12 reps
RPE 3
RPE 4
4
Cable Kickback
1
2
8-10 reps
8-10 reps
RPE 3
RPE 4
Day 2
#
Exercise
Sets
Reps
Intensity
1
KAS Glute Bridge
1
2
8-15 reps
8-15 reps
RPE 3
RPE 4
2
Smith Machine Reverse Lunges
1
2
6-15 reps
6-15 reps
RPE 3
RPE 4
3
B Stance rdl
1
2
10-15 reps
10-15 reps
RPE 3
RPE 4
4
Cable Kickback
1
2
8-12 reps
8-12 reps
RPE 3
RPE 4
Day 2
#
Exercise
Sets
Reps
Intensity
1
KAS Glute Bridge
1
2
8-20 reps
8-20 reps
RPE 3
RPE 4
2
Smith Machine Reverse Lunges
2
1
6-15 reps
6-15 reps
RPE 4
RPE 5
3
B Stance rdl
1
2
10-20 reps
10-20 reps
RPE 3
RPE 4
4
Cable Kickback
1
2
8-15 reps
8-15 reps
RPE 3
RPE 4
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
1
2
1
8-12 reps
8-12 reps
8-12 reps
RPE 4
RPE 5
RPE 3
2
Landmine Squat Into RDL
1
1
1
1
6-12 reps
6-12 reps
6-12 reps
6-12 reps
RPE 4
RPE 6
RPE 5
RPE 3
3
Dumbbell Step Up
1
1
1
1
6-20 reps
6-20 reps
6-20 reps
6-20 reps
RPE 4
RPE 6
RPE 5
RPE 3
4
Cable Kickback
1
1
1
1
10-20 reps
10-20 reps
10-20 reps
10-20 reps
RPE 4
RPE 6
RPE 5
RPE 3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
1
2
1
8-12 reps
8-12 reps
8-12 reps
RPE 4
RPE 5
RPE 3
2
Landmine Squat Into RDL
1
1
1
1
6-12 reps
6-12 reps
6-12 reps
6-12 reps
RPE 4
RPE 6
RPE 5
RPE 3
3
Dumbbell Step Up
1
1
1
1
6-20 reps
6-20 reps
6-20 reps
6-20 reps
RPE 4
RPE 6
RPE 5
RPE 3
4
Cable Kickback
1
1
1
1
10-20 reps
10-20 reps
10-20 reps
10-20 reps
RPE 4
RPE 6
RPE 5
RPE 3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
1
2
1
8-15 reps
8-15 reps
8-15 reps
RPE 4
RPE 5
RPE 3
2
Landmine Squat Into RDL
1
1
1
1
6-15 reps
6-15 reps
6-15 reps
6-15 reps
RPE 4
RPE 6
RPE 5
RPE 3
3
Dumbbell Step Up
1
1
1
1
6-20 reps
6-20 reps
6-20 reps
6-20 reps
RPE 4
RPE 6
RPE 5
RPE 3
4
Cable Kickback
1
1
1
1
10-20 reps
10-20 reps
10-20 reps
10-20 reps
RPE 4
RPE 6
RPE 5
RPE 3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
1
2
1
8-20 reps
8-20 reps
8-20 reps
RPE 4
RPE 5
RPE 3
2
Landmine Squat Into RDL
1
1
1
1
6-20 reps
6-20 reps
6-20 reps
6-20 reps
RPE 4
RPE 6
RPE 5
RPE 3
3
Dumbbell Step Up
1
1
1
1
6-20 reps
6-20 reps
6-20 reps
6-20 reps
RPE 4
RPE 6
RPE 5
RPE 3
4
Cable Kickback
1
1
1
1
10-20 reps
10-20 reps
10-20 reps
10-20 reps
RPE 4
RPE 6
RPE 5
RPE 3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 2
RPE 4
RPE 3
2
Single Leg Hip Thrust
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 2
RPE 4
RPE 3
3
Dumbbell RDL
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 2
RPE 4
RPE 3
4
Bodyweight Side Lying Clamshell
1
15-30 reps
RPE 3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 2
RPE 4
RPE 3
2
Single Leg Hip Thrust
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 2
RPE 4
RPE 3
3
Dumbbell RDL
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 2
RPE 4
RPE 3
4
Bodyweight Side Lying Clamshell
1
15-30 reps
RPE 3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift (Dumbbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 2
RPE 4
RPE 3
2
B Stance rdl
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 2
RPE 4
RPE 3
3
Landmine Squat Into RDL
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 2
RPE 4
RPE 3
4
Side Lying Hip Abduction
1
1
1
12-20 reps
12-20 reps
12-20 reps
RPE 2
RPE 4
RPE 3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift (Dumbbell)
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 2
RPE 4
RPE 3
2
B Stance rdl
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 2
RPE 4
RPE 3
3
Landmine Squat Into RDL
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 2
RPE 4
RPE 3
4
Side Lying Hip Abduction
1
1
1
12-25 reps
12-25 reps
12-25 reps
RPE 2
RPE 4
RPE 3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
1
10-20 reps
10-20 reps
RPE 4
RPE 5
2
Barbell Hip Thrust
2
1
6-15 reps
6-15 reps
RPE 4
RPE 5
3
Dumbbell Step Up
1
2
6-10 reps
6-10 reps
RPE 3
RPE 4
4
Side Lying Clam (Plate)
3
10-20 reps
RPE 4
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
1
10-20 reps
10-20 reps
RPE 4
RPE 5
2
Barbell Hip Thrust
2
1
6-15 reps
6-15 reps
RPE 4
RPE 5
3
Dumbbell Step Up
1
2
6-12 reps
6-12 reps
RPE 3
RPE 4
4
Side Lying Clam (Plate)
3
10-20 reps
RPE 4
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
1
10-20 reps
10-20 reps
RPE 4
RPE 5
2
Barbell Hip Thrust
2
1
6-18 reps
6-18 reps
RPE 4
RPE 5
3
Dumbbell Step Up
1
2
6-15 reps
6-15 reps
RPE 3
RPE 4
4
Side Lying Clam (Plate)
3
10-25 reps
RPE 4
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
1
10-20 reps
10-20 reps
RPE 4
RPE 5
2
Barbell Hip Thrust
2
1
6-20 reps
6-20 reps
RPE 4
RPE 5
3
Dumbbell Step Up
1
2
6-20 reps
6-20 reps
RPE 3
RPE 4
4
Side Lying Clam (Plate)
3
10-30 reps
RPE 4
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
1
1
1
8-20 reps
8-20 reps
8-20 reps
8-20 reps
RPE 4
RPE 6
RPE 5
RPE 3
2
Barbell Hip Thrust
1
1
1
1
4-20 reps
4-20 reps
4-20 reps
4-20 reps
RPE 4
RPE 6
RPE 5
RPE 3
3
Barbell RDL
1
1
1
1
4-20 reps
4-20 reps
4-20 reps
4-20 reps
RPE 4
RPE 6
RPE 5
RPE 3
4
Side Lying Hip Abduction
1
1
1
12-30 reps
12-30 reps
12-30 reps
RPE 5
RPE 6
RPE 4
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
1
1
1
8-20 reps
8-20 reps
8-20 reps
8-20 reps
RPE 4
RPE 6
RPE 5
RPE 3
2
Barbell Hip Thrust
1
1
1
1
4-20 reps
4-20 reps
4-20 reps
4-20 reps
RPE 4
RPE 6
RPE 5
RPE 3
3
Barbell RDL
1
1
1
1
4-20 reps
4-20 reps
4-20 reps
4-20 reps
RPE 4
RPE 6
RPE 5
RPE 3
4
Side Lying Hip Abduction
1
1
1
12-30 reps
12-30 reps
12-30 reps
RPE 5
RPE 6
RPE 4
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
1
1
1
8-20 reps
8-20 reps
8-20 reps
8-20 reps
RPE 4
RPE 6
RPE 5
RPE 3
2
Barbell Hip Thrust
1
1
1
1
4-20 reps
4-20 reps
4-20 reps
4-20 reps
RPE 4
RPE 6
RPE 5
RPE 3
3
Barbell RDL
1
1
1
1
4-20 reps
4-20 reps
4-20 reps
4-20 reps
RPE 4
RPE 6
RPE 5
RPE 3
4
Side Lying Hip Abduction
1
1
1
12-30 reps
12-30 reps
12-30 reps
RPE 5
RPE 6
RPE 4
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
1
1
1
8-20 reps
8-20 reps
8-20 reps
8-20 reps
RPE 4
RPE 6
RPE 5
RPE 3
2
Barbell Hip Thrust
1
1
1
1
4-20 reps
4-20 reps
4-20 reps
4-20 reps
RPE 4
RPE 6
RPE 5
RPE 3
3
Barbell RDL
1
1
1
1
4-20 reps
4-20 reps
4-20 reps
4-20 reps
RPE 4
RPE 6
RPE 5
RPE 3
4
Side Lying Hip Abduction
1
1
1
12-30 reps
12-30 reps
12-30 reps
RPE 5
RPE 6
RPE 4
Week 1
1 / 12 Weeks
Day 1
1
Bodyweight Squat
1 Set
1 Set
1 Set
8-15 Reps
8-15 Reps
8-15 Reps
@2
@4
@3
2
Bodyweight Hip Thrust
1 Set
1 Set
1 Set
10-20 Reps
10-20 Reps
10-20 Reps
@2
@4
@3
3
Bodyweight RDL
1 Set
1 Set
1 Set
10-20 Reps
10-20 Reps
10-20 Reps
@2
@4
@3
4
Bodyweight Side Lying Clamshell
1 Set
10-20 Reps
@3
Day 2
1
Bodyweight Walking Lunges
1 Set
2 Sets
8-12 Reps
8-12 Reps
@2
@3
2
Glute Bridge (Bodyweight)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@2
@4
@3
3
Bodyweight Sumo squat
1 Set
1 Set
1 Set
10-20 Reps
10-20 Reps
10-20 Reps
@2
@4
@3
4
Side Lying Hip Abduction
1 Set
10-20 Reps
@3
Day 3
1
Stiff Leg Deadlift
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@2
@4
@3
2
Single Leg Hip Thrust
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@2
@4
@3
3
Dumbbell RDL
1 Set
1 Set
1 Set
10-20 Reps
10-20 Reps
10-20 Reps
@2
@4
@3
4
Bodyweight Side Lying Clamshell
1 Set
15-30 Reps
@3