Amber’s Booty & Bicep Workout 🍑

by Amber M.

Program Description

Growing glutes and upper body strength.

Program Overview

Level
Beginner, Novice
Goal
Muscle & Sculpting
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
40 minutes
Created
Aug 08, 2025 07:19
Last Edited
Aug 08, 2025 07:51

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BlogBannerPC

START THE PROGRAM
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

Day 1

1

Standing Shoulder Press (Dumbbell)

3

5 reps

-

2

Lat Pulldown

3

10 reps

-

3

Abs Crunch (Machine)

3

15 reps

-

4

Tricep Pushdown (Cable)

3

10 reps

-

5

Bicep Curl (Barbell)

3

10 reps

-

Day 1

1

Standing Shoulder Press (Dumbbell)

3

5 reps

-

2

Lat Pulldown

3

10 reps

-

3

Abs Crunch (Machine)

3

15 reps

-

4

Tricep Pushdown (Cable)

3

10 reps

-

5

Bicep Curl (Barbell)

3

10 reps

-

Download App to Unlock

Day 1

1

Standing Shoulder Press (Dumbbell)

3

5 reps

-

2

Lat Pulldown

3

10 reps

-

3

Abs Crunch (Machine)

3

15 reps

-

4

Tricep Pushdown (Cable)

3

10 reps

-

5

Bicep Curl (Barbell)

3

10 reps

-

Download App to Unlock

Day 1

1

Standing Shoulder Press (Dumbbell)

3

5 reps

-

2

Lat Pulldown

3

10 reps

-

3

Abs Crunch (Machine)

3

15 reps

-

4

Tricep Pushdown (Cable)

3

10 reps

-

5

Bicep Curl (Barbell)

3

10 reps

-

Download App to Unlock

Day 2

1

Hip Thrust (Barbell)

3

10 reps

-

2

Squat (Barbell)

3

5 reps

-

3

Hip Abductor (Machine)

3

10 reps

-

4

Standing Calf Raise

2

15 reps

-

Day 2

1

Hip Thrust (Barbell)

3

10 reps

-

2

Squat (Barbell)

3

5 reps

-

3

Hip Abductor (Machine)

3

10 reps

-

4

Standing Calf Raise

2

15 reps

-

Download App to Unlock

Day 2

1

Hip Thrust (Barbell)

3

10 reps

-

2

Squat (Barbell)

3

5 reps

-

3

Hip Abductor (Machine)

3

10 reps

-

4

Standing Calf Raise

2

15 reps

-

Download App to Unlock

Day 2

1

Hip Thrust (Barbell)

3

10 reps

-

2

Squat (Barbell)

3

5 reps

-

3

Hip Abductor (Machine)

3

10 reps

-

4

Standing Calf Raise

2

15 reps

-

Download App to Unlock

Day 1

1

Standing Shoulder Press (Dumbbell)

3 Sets

5 Reps

-

2

Lat Pulldown

3 Sets

10 Reps

-

3

Abs Crunch (Machine)

3 Sets

15 Reps

-

4

Tricep Pushdown (Cable)

3 Sets

10 Reps

-

5

Bicep Curl (Barbell)

3 Sets

10 Reps

-

Day 2

1

Hip Thrust (Barbell)

3 Sets

10 Reps

-

2

Squat (Barbell)

3 Sets

5 Reps

-

3

Hip Abductor (Machine)

3 Sets

10 Reps

-

4

Standing Calf Raise

2 Sets

15 Reps

-