Program Description
big legs big booty
Program Overview
- LevelIntermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length16 weeks
- Time Per Workout60 minutes
- CreatedNov 15, 2024 10:11
- Last EditedSep 10, 2025 04:46
Summary
Transform your physique with the **Muscle Mummy** program, a comprehensive 16-week journey designed for serious lifters. With three focused training days each week, you'll target upper body strength, lower body power, and glute development through a mix of cable, machine, and free weight exercises. Each session is strategically crafted to enhance muscle growth and improve overall performance. Get ready to build a stronger, more sculpted body while enjoying the process!
To Start The Program
1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Glutes
20.9%
Quadriceps
13.6%
Lower Back
11.8%
Hamstrings
11.8%
Biceps
8.2%
Lats
8.2%
Upper Back
7.3%
Adductors
6.4%
Triceps
4.5%
Abductors
4.5%
Abs
1.8%
Forearms
0.9%
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
RPE 9
2
Hyperextension
3
10-15 reps
RPE 10
3
Leg Extension
3
8-12 reps
RPE 10
4
Hip Adductor (Machine)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
RPE 9
2
Hyperextension
3
10-15 reps
RPE 10
3
Leg Extension
3
10-15 reps
RPE 10
4
Hip Adductor (Machine)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
RPE 9
2
Hyperextension
3
10-15 reps
RPE 10
3
Leg Extension
3
10-15 reps
RPE 10
4
Hip Adductor (Machine)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
RPE 9
2
Hyperextension
3
10-15 reps
RPE 10
3
Leg Extension
3
10-15 reps
RPE 10
4
Hip Adductor (Machine)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
RPE 9
2
Hyperextension
3
10-15 reps
RPE 10
3
Leg Extension
3
10-15 reps
RPE 10
4
Hip Adductor (Machine)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
RPE 9
2
Hyperextension
3
10-15 reps
RPE 10
3
Leg Extension
3
10-15 reps
RPE 10
4
Hip Adductor (Machine)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
RPE 9
2
Hyperextension
3
10-15 reps
RPE 10
3
Leg Extension
3
10-15 reps
RPE 10
4
Hip Adductor (Machine)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
RPE 9
2
Hyperextension
3
10-15 reps
RPE 10
3
Leg Extension
3
10-15 reps
RPE 10
4
Hip Adductor (Machine)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
RPE 9
2
Hyperextension
3
10-15 reps
RPE 10
3
Leg Extension
3
10-15 reps
RPE 10
4
Hip Adductor (Machine)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
RPE 9
2
Hyperextension
3
10-15 reps
RPE 10
3
Leg Extension
3
10-15 reps
RPE 10
4
Hip Adductor (Machine)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
RPE 9
2
Hyperextension
3
10-15 reps
RPE 10
3
Leg Extension
3
10-15 reps
RPE 10
4
Hip Adductor (Machine)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
RPE 9
2
Hyperextension
3
10-15 reps
RPE 10
3
Leg Extension
3
10-15 reps
RPE 10
4
Hip Adductor (Machine)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
RPE 9
2
Hyperextension
3
10-15 reps
RPE 10
3
Leg Extension
3
10-15 reps
RPE 10
4
Hip Adductor (Machine)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
RPE 9
2
Hyperextension
3
10-15 reps
RPE 10
3
Leg Extension
3
10-15 reps
RPE 10
4
Hip Adductor (Machine)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
RPE 9
2
Hyperextension
3
10-15 reps
RPE 10
3
Leg Extension
3
10-15 reps
RPE 10
4
Hip Adductor (Machine)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
RPE 9
2
Hyperextension
3
10-15 reps
RPE 10
3
Leg Extension
3
10-15 reps
RPE 10
4
Hip Adductor (Machine)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
6-10 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 10
3
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
6-10 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 10
3
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
6-10 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 10
3
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
6-10 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 10
3
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
6-10 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 10
3
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
6-10 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 10
3
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
6-10 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 10
3
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
6-10 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 10
3
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
6-10 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 10
3
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
6-10 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 10
3
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
6-10 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 10
3
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
6-10 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 10
3
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
6-10 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 10
3
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
6-10 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 10
3
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
6-10 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 10
3
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
6-10 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 10
3
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
6-10 reps
RPE 9
2
Reverse Lunge (Barbell)
3
8-12 reps
RPE 10
3
Hip Abductor (Machine)
3
10-15 reps
RPE 10
4
Hyperextension
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
6-10 reps
RPE 9
2
Reverse Lunge (Barbell)
3
8-12 reps
RPE 10
3
Hip Abductor (Machine)
3
10-15 reps
RPE 10
4
Hyperextension
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
6-10 reps
RPE 9
2
Reverse Lunge (Barbell)
3
8-12 reps
RPE 10
3
Hip Abductor (Machine)
3
10-15 reps
RPE 10
4
Hyperextension
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
6-10 reps
RPE 9
2
Reverse Lunge (Barbell)
3
8-12 reps
RPE 10
3
Hip Abductor (Machine)
3
10-15 reps
RPE 10
4
Hyperextension
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
6-10 reps
RPE 9
2
Reverse Lunge (Barbell)
3
8-12 reps
RPE 10
3
Hip Abductor (Machine)
3
10-15 reps
RPE 10
4
Hyperextension
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
6-10 reps
RPE 9
2
Reverse Lunge (Barbell)
3
8-12 reps
RPE 10
3
Hip Abductor (Machine)
3
10-15 reps
RPE 10
4
Hyperextension
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
6-10 reps
RPE 9
2
Reverse Lunge (Barbell)
3
8-12 reps
RPE 10
3
Hip Abductor (Machine)
3
10-15 reps
RPE 10
4
Hyperextension
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
6-10 reps
RPE 9
2
Reverse Lunge (Barbell)
3
8-12 reps
RPE 10
3
Hip Abductor (Machine)
3
10-15 reps
RPE 10
4
Hyperextension
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
6-10 reps
RPE 9
2
Reverse Lunge (Barbell)
3
8-12 reps
RPE 10
3
Hip Abductor (Machine)
3
10-15 reps
RPE 10
4
Hyperextension
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
6-10 reps
RPE 9
2
Reverse Lunge (Barbell)
3
8-12 reps
RPE 10
3
Hip Abductor (Machine)
3
10-15 reps
RPE 10
4
Hyperextension
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
6-10 reps
RPE 9
2
Reverse Lunge (Barbell)
3
8-12 reps
RPE 10
3
Hip Abductor (Machine)
3
10-15 reps
RPE 10
4
Hyperextension
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
6-10 reps
RPE 9
2
Reverse Lunge (Barbell)
3
8-12 reps
RPE 10
3
Hip Abductor (Machine)
3
10-15 reps
RPE 10
4
Hyperextension
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
6-10 reps
RPE 9
2
Reverse Lunge (Barbell)
3
8-12 reps
RPE 10
3
Hip Abductor (Machine)
3
10-15 reps
RPE 10
4
Hyperextension
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
6-10 reps
RPE 9
2
Reverse Lunge (Barbell)
3
8-12 reps
RPE 10
3
Hip Abductor (Machine)
3
10-15 reps
RPE 10
4
Hyperextension
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
6-10 reps
RPE 9
2
Reverse Lunge (Barbell)
3
8-12 reps
RPE 10
3
Hip Abductor (Machine)
3
10-15 reps
RPE 10
4
Hyperextension
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
6-10 reps
RPE 9
2
Reverse Lunge (Barbell)
3
8-12 reps
RPE 10
3
Hip Abductor (Machine)
3
10-15 reps
RPE 10
4
Hyperextension
3
10-15 reps
RPE 10
Week 1
1 / 16 Weeks
Day 2
1
Seated Wide-Grip Row (Cable)3 Sets
6-10 Reps
@10
2
Lat Pulldown (Close Grip)3 Sets
8-12 Reps
@10
3
Bicep Curl (Dumbbell)3 Sets
8-12 Reps
@10
4
V-Handle Tricep Pushdown (Cable)3 Sets
8-12 Reps
@10
Day 3
1
Hip Thrust (Machine)3 Sets
6-10 Reps
@9
2
Reverse Lunge (Barbell)3 Sets
8-12 Reps
@10
3
Hip Abductor (Machine)3 Sets
10-15 Reps
@10
4
Hyperextension3 Sets
10-15 Reps
@10
Day 1
1
Hack Squat3 Sets
6-10 Reps
@9
2
Hyperextension3 Sets
10-15 Reps
@10
3
Leg Extension3 Sets
8-12 Reps
@10
4
Hip Adductor (Machine)3 Sets
10-15 Reps
@10