logo
BoostcampPNG

Sara Power’s Mega Bum Blaster 2000

by Jake F.
1 athletes joined

Program Description

**Sara Power’s Mega Bum Blaster 2000** is a dynamic 12-week program designed to sculpt and strengthen your glutes while enhancing overall lower body strength. With 48 workouts spread across the week, you'll engage in a variety of exercises, including barbell hip thrusts, Romanian deadlifts, and cable kickbacks, all tailored for muscle growth and definition. This beginner-friendly program requires a full gym setup and emphasizes proper form, ensuring you build a solid foundation while achieving your sculpting goals. Get ready to elevate your fitness journey and unleash your inner strength!

Program Overview

  • Level
    Beginner
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 22, 2026 08:01
  • Last Edited
    Mar 22, 2026 08:32
Muscle Engagement
Front
Back
MuscleSet
Glutes
16.9%
Hamstrings
14.6%
Abs
8.7%
Quadriceps
8.7%
Lats
7.1%
Upper Back
7.1%
Triceps
6.3%
Front Delts
5.9%
Biceps
5.1%
Middle Delts
4.7%
Lower Back
3.5%
Abductors
3.5%
Calves
2.4%
Chest
2.4%
Adductors
1.2%
Rear Delts
1.2%
Forearms
0.8%
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
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
Hip Thrust (Barbell)
3
10-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Leg Press
3
10-12 reps
-
4
Glute Kickback (Cable)
3
12-15 reps
-
5
Hip Abductor (Machine)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Leg Press
3
10-12 reps
-
4
Glute Kickback (Cable)
3
12-15 reps
-
5
Hip Abductor (Machine)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Leg Press
3
10-12 reps
-
4
Glute Kickback (Cable)
3
12-15 reps
-
5
Hip Abductor (Machine)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Leg Press
3
10-12 reps
-
4
Glute Kickback (Cable)
3
12-15 reps
-
5
Hip Abductor (Machine)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Leg Press
3
10-12 reps
-
4
Glute Kickback (Cable)
3
12-15 reps
-
5
Hip Abductor (Machine)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Leg Press
3
10-12 reps
-
4
Glute Kickback (Cable)
3
12-15 reps
-
5
Hip Abductor (Machine)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Leg Press
3
10-12 reps
-
4
Glute Kickback (Cable)
3
12-15 reps
-
5
Hip Abductor (Machine)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Leg Press
3
10-12 reps
-
4
Glute Kickback (Cable)
3
12-15 reps
-
5
Hip Abductor (Machine)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Leg Press
3
10-12 reps
-
4
Glute Kickback (Cable)
3
12-15 reps
-
5
Hip Abductor (Machine)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Leg Press
3
10-12 reps
-
4
Glute Kickback (Cable)
3
12-15 reps
-
5
Hip Abductor (Machine)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Leg Press
3
10-12 reps
-
4
Glute Kickback (Cable)
3
12-15 reps
-
5
Hip Abductor (Machine)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Leg Press
3
10-12 reps
-
4
Glute Kickback (Cable)
3
12-15 reps
-
5
Hip Abductor (Machine)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
4
Bicep Curl (Dumbbell)
2
12 reps
-
5
Tricep Rope Push Down (Cable)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
4
Bicep Curl (Dumbbell)
2
12 reps
-
5
Tricep Rope Push Down (Cable)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
4
Bicep Curl (Dumbbell)
2
12 reps
-
5
Tricep Rope Push Down (Cable)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
4
Bicep Curl (Dumbbell)
2
12 reps
-
5
Tricep Rope Push Down (Cable)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
4
Bicep Curl (Dumbbell)
2
12 reps
-
5
Tricep Rope Push Down (Cable)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
4
Bicep Curl (Dumbbell)
2
12 reps
-
5
Tricep Rope Push Down (Cable)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
4
Bicep Curl (Dumbbell)
2
12 reps
-
5
Tricep Rope Push Down (Cable)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
4
Bicep Curl (Dumbbell)
2
12 reps
-
5
Tricep Rope Push Down (Cable)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
4
Bicep Curl (Dumbbell)
2
12 reps
-
5
Tricep Rope Push Down (Cable)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
4
Bicep Curl (Dumbbell)
2
12 reps
-
5
Tricep Rope Push Down (Cable)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
4
Bicep Curl (Dumbbell)
2
12 reps
-
5
Tricep Rope Push Down (Cable)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
4
Bicep Curl (Dumbbell)
2
12 reps
-
5
Tricep Rope Push Down (Cable)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
8 reps
-
3
Leg Curl
3
12 reps
-
4
Hip Thrust (Barbell)
3
12 reps
-
5
Standing Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
8 reps
-
3
Leg Curl
3
12 reps
-
4
Hip Thrust (Barbell)
3
12 reps
-
5
Standing Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
8 reps
-
3
Leg Curl
3
12 reps
-
4
Hip Thrust (Barbell)
3
12 reps
-
5
Standing Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
8 reps
-
3
Leg Curl
3
12 reps
-
4
Hip Thrust (Barbell)
3
12 reps
-
5
Standing Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
8 reps
-
3
Leg Curl
3
12 reps
-
4
Hip Thrust (Barbell)
3
12 reps
-
5
Standing Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
8 reps
-
3
Leg Curl
3
12 reps
-
4
Hip Thrust (Barbell)
3
12 reps
-
5
Standing Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
8 reps
-
3
Leg Curl
3
12 reps
-
4
Hip Thrust (Barbell)
3
12 reps
-
5
Standing Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
8 reps
-
3
Leg Curl
3
12 reps
-
4
Hip Thrust (Barbell)
3
12 reps
-
5
Standing Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
8 reps
-
3
Leg Curl
3
12 reps
-
4
Hip Thrust (Barbell)
3
12 reps
-
5
Standing Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
8 reps
-
3
Leg Curl
3
12 reps
-
4
Hip Thrust (Barbell)
3
12 reps
-
5
Standing Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
8 reps
-
3
Leg Curl
3
12 reps
-
4
Hip Thrust (Barbell)
3
12 reps
-
5
Standing Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
8 reps
-
3
Leg Curl
3
12 reps
-
4
Hip Thrust (Barbell)
3
12 reps
-
5
Standing Calf Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
10 reps
-
2
Chest Press (Machine)
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Plank
2
0.5 mins
-
5
Abs Crunch (Machine)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
10 reps
-
2
Chest Press (Machine)
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Plank
2
0.5 mins
-
5
Abs Crunch (Machine)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
10 reps
-
2
Chest Press (Machine)
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Plank
2
0.5 mins
-
5
Abs Crunch (Machine)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
10 reps
-
2
Chest Press (Machine)
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Plank
2
0.5 mins
-
5
Abs Crunch (Machine)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
10 reps
-
2
Chest Press (Machine)
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Plank
2
0.5 mins
-
5
Abs Crunch (Machine)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
10 reps
-
2
Chest Press (Machine)
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Plank
2
0.5 mins
-
5
Abs Crunch (Machine)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
10 reps
-
2
Chest Press (Machine)
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Plank
2
0.5 mins
-
5
Abs Crunch (Machine)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
10 reps
-
2
Chest Press (Machine)
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Plank
2
0.5 mins
-
5
Abs Crunch (Machine)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
10 reps
-
2
Chest Press (Machine)
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Plank
2
0.5 mins
-
5
Abs Crunch (Machine)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
10 reps
-
2
Chest Press (Machine)
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Plank
2
0.5 mins
-
5
Abs Crunch (Machine)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
10 reps
-
2
Chest Press (Machine)
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Plank
2
0.5 mins
-
5
Abs Crunch (Machine)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
10 reps
-
2
Chest Press (Machine)
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Plank
2
0.5 mins
-
5
Abs Crunch (Machine)
3
12 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Hip Thrust (Barbell)
3 Sets
10-12 Reps
-
2
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
-
3
Leg Press
3 Sets
10-12 Reps
-
4
Glute Kickback (Cable)
3 Sets
12-15 Reps
-
5
Hip Abductor (Machine)
3 Sets
10-12 Reps
-
Day 2
1
Wide Grip Lat Pulldown
3 Sets
10 Reps
-
2
Seated Row (Cable)
3 Sets
10 Reps
-
3
Seated Shoulder Press (Dumbbell)
3 Sets
10-12 Reps
-
4
Bicep Curl (Dumbbell)
2 Sets
12 Reps
-
5
Tricep Rope Push Down (Cable)
2 Sets
12 Reps
-
Day 3
1
Goblet Squat
3 Sets
10 Reps
-
2
Bulgarian Split Squat (Dumbbell)
2 Sets
8 Reps
-
3
Leg Curl
3 Sets
12 Reps
-
4
Hip Thrust (Barbell)
3 Sets
12 Reps
-
5
Standing Calf Raise
3 Sets
15 Reps
-
Day 4
1
Wide Grip Lat Pulldown
3 Sets
10 Reps
-
2
Chest Press (Machine)
3 Sets
10 Reps
-
3
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
4
Plank
2 Sets
0.5 mins
-
5
Abs Crunch (Machine)
3 Sets
12 Reps
-