5 day booty buster
Sculpt your dream shape in just 10 minutes a day—get ready to lift, tone, and love your curves with this 18-week booty transformation!
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Hip Thrust (Dumbbell) | 1 | 0 reps |
| 2 | Bulgarian Split Squat (Dumbbell) | 1 | 0 reps |
| 3 | Step-Up (Weighted) | 1 | 0 reps |
| 4 | Romanian Deadlift (Dumbbell) | 1 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Cat Cow Stretch | 1 | 0 reps |
| 2 | Suitcase Carry March | 1 | 0 reps |
| 3 | Side Plank | 1 | 0 min |
| 4 | Bird Dog | 1 | 0 reps |
| 5 | Dead Bug | 1 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Deadlift (Barbell) | 1 | 0 reps |
| 2 | One Arm Bent Over Row | 1 | 0 reps |
| 3 | Bent Over Row (Dumbbell) | 1 | 0 reps |
| 4 | Pullover (Dumbbell) | 1 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Goblet Squat | 1 | 0 reps |
| 2 | Kettlebell Swing | 1 | 0 reps |
| 3 | Hip Abduction (Band) | 1 | 0 reps |
| 4 | Side Lunges | 1 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Push Up | 1 | 0 reps |
| 2 | Bench Press (Dumbbell) | 1 | 0 reps |
| 3 | Curl And Press | 1 | 0 reps |
| 4 | Upright Row (Dumbbell) | 1 | 0 reps |
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, 5 day booty buster 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 is a home workout program. No gym required. 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 10 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.
5 day booty buster 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 18 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
5 day booty buster 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
