Beginner–IntermediateFree

Booty Shaper 3000

Dan W.· Mar 2025

3athletes running this program

iOS & Android

Overview

Length

12 weeks

Days / week

4 days

Level

Intermediate, Beginner

Goal

Women's

Equipment

Full Gym

Session length

50 min

Time for the mamacita booty you've always wanted. This program focuses on shaping all parts of the lower body muscles, with a emphasis on the upper, middle, and lower portions of the booty. Often routines hit the middle and leave out the other 2. Not this program. It gets its name booty shaper 3000 because it is a 3D shaping, three in one winner. It consists of 4 days a week of weight training that increases in intensity per week with a partial deload week on week 6. You should add cardio to this program but preferably no intense cardio the day after hard leg days; incline walking is ok. This 12 week program occasionally changes the reps and some exercises to avoid complacency and boredom. Pick your favorite cardio to warm up 5 minutes at the beginning of each workout day. Use 1-2 slow warm up sets for around 15 reps (choose a weight you could do 20 reps for a working set)to get your body used to the exercise before you start working sets. When a set calls for RPE 10 pick a weight that will get you a minimum of 14 reps and go until proper form won't let you go any more. Hint 1 : typically you have 5-10 more reps after the discomfort wants to make you stop. Hint 2: your second set of RPE 10 could very likely be less reps than the first due to fatigue. This is normal. Listen to your body each day and push your limits. You will notice your weights moving up, your stamina getting better, and your muscles getting firmer. Don't be afraid of adding weight. The goal is to increase reps and/or weight every week in as many exercises as possible. Strive for this progressive overload style of lifting for the entire 12 weeks of the program. If you are new to weight training your weights will increase faster than if you have been lifting for a year or more. Remember this is a 12 week program do not try to get all your gains in one week and get frustrated or injured. Push yourself hard and follow the RPE suggestions. Keep in mind nobody gets their desired body in a week. If an exercise calls for a barbell and it is too difficult use kettle bells or dumbbells until you are able to use a barbell. Be honest with yourself every day, every exercise and every rep. Lazy people don't reach goals. Suggested Weekly Routine: day 1, day off , day 2, day 3, day off, day 4, day off.

Who it's for

Beginners new to structured strength training

Athletes focused on women's

Athletes who can train 4 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Quadriceps

13.3%

Glutes

12.5%

Hamstrings

12%

Abs

9.2%

Triceps

7.2%

Biceps

6.7%

Front Delts

6.5%

Lats

5.3%

Upper Back

5.3%

Chest

4.7%

Lower Back

3.5%

Calves

3.3%

Middle Delts

3.2%

Adductors

2.8%

Abductors

2.3%

Forearms

1.5%

Rear Delts

0.7%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Squat (Barbell)	1	10 reps	@6
		2	12 reps	@7
2	Leg Extension	1	12 reps	@7
		1	15 reps	@8
3	Romanian Deadlift (Dumbbell)	1	8 reps	@7
		2	12 reps	@8
4	Lat Pulldown	1	10 reps	@7
		1	15 reps	@8
5	Seated Row (Cable)	1	10 reps	@7
		2	15 reps	@8
6	Bicep Curl (Cable)	1	10 reps	@7
		1	15 reps	@8
7	Bicep Curl (Dumbbell)	1	10 reps	@7
		1	15 reps	@8

#	Exercise	Sets	Reps	Load
1	Romanian Deadlift (Barbell)	1	8 reps	@7
		2	12 reps	@7
2	Walking Lunge (Dumbbell)	2	10–14 reps	@7
3	Leg Curl	1	12 reps	@7
		1	15 reps	@8
4	Single Leg Press	2	8 reps	@8
5	Standing Calf Raise	3	15 reps	@7
6	Abs Crunch (Machine)	1	12 reps	@7
		1	15 reps	@7
		1	20 reps	@7

#	Exercise	Sets	Reps	Load
1	Bench Press (Dumbbell)	1	10 reps	@7
		2	15 reps	@8
2	Incline Bench Press (Dumbbell)	2	15 reps	@7
3	Incline Chest Fly (Dumbbell)	2	15 reps	@7
4	Shoulder Press (Machine)	1	12–15 reps	@7
		2	12–15 reps	@8
5	Tricep Pushdown (Cable)	2	12 reps	@7
		2	15 reps	@8
6	Calf Raise (Leg Press)	2	8 reps	@7
7	Lateral Raise (Machine)	1	10 reps	@7
		1	15 reps	@8

#	Exercise	Sets	Reps	Load
1	Walking Lunge (Dumbbell)	2	12–14 reps	@7
2	Hip Abductor (Machine)	1	15 reps	@7
		2	15 reps	@8
3	Squat (Barbell)	2	8 reps	@7
		1	12 reps	@8
4	Back Extension (Weighted)	3	12 reps	@8
5	Concentration Curl	2	10 reps	@7
6	Lat Pulldown	1	12 reps	@7
		2	15 reps	@8
7	Abs Crunch (Machine)	1	12 reps	@7
		1	15 reps	@7
		1	20 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, Booty Shaper 3000 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 50 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.

Booty Shaper 3000 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 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Booty Shaper 3000 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

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