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BoostcampPNG

Bitchsuns

by Britney T.

Program Description

Big fat ass

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerlifting, Powerbuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 28, 2025 02:46
  • Last Edited
    Oct 28, 2025 04:08
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
19.3%
Glutes
16.6%
Hamstrings
13.4%
Chest
9.7%
Triceps
8.6%
Front Delts
8.4%
Lower Back
5.6%
Middle Delts
4.9%
Abs
3.9%
Adductors
3.4%
Upper Back
2.4%
Lats
2.1%
Biceps
0.9%
Abductors
0.4%
Rear Delts
0.2%
Forearms
0.2%
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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
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
3 reps
3 reps
3 reps
75%
85%
95%
90%
80%
75%
70%
65%
2
Front Squat (Barbell)
1
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
35%
45%
55%
55%
55%
55%
55%
55%
3
Seated Row (Cable)
3
5-12 reps
+2 lbs
4
Lat Pulldown (Neutral Grip)
3
5-10 reps
+2 lbs
5
Hyperextension
2
3-6 reps
+2 lbs
6
Good Morning
1
3-6 reps
+2 lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
3 reps
3 reps
3 reps
75%
85%
95%
90%
80%
75%
70%
65%
2
Front Squat (Barbell)
1
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
35%
45%
55%
55%
55%
55%
55%
55%
3
Seated Row (Cable)
3
5-12 reps
+2 lbs
4
Lat Pulldown (Neutral Grip)
3
5-10 reps
+2 lbs
5
Hyperextension
2
3-6 reps
+2 lbs
6
Good Morning
1
3-6 reps
+2 lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
3 reps
3 reps
3 reps
75%
85%
95%
90%
80%
75%
70%
65%
2
Front Squat (Barbell)
1
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
35%
45%
55%
55%
55%
55%
55%
55%
3
Seated Row (Cable)
3
5-12 reps
+2 lbs
4
Lat Pulldown (Neutral Grip)
3
5-10 reps
+2 lbs
5
Hyperextension
2
3-6 reps
+2 lbs
6
Good Morning
1
3-6 reps
+2 lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
3 reps
3 reps
3 reps
75%
85%
95%
90%
80%
75%
70%
65%
2
Front Squat (Barbell)
1
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
35%
45%
55%
55%
55%
55%
55%
55%
3
Seated Row (Cable)
3
5-12 reps
+2 lbs
4
Lat Pulldown (Neutral Grip)
3
5-10 reps
+2 lbs
5
Hyperextension
2
3-6 reps
+2 lbs
6
Good Morning
1
3-6 reps
+2 lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
3 reps
3 reps
3 reps
75%
85%
95%
90%
80%
75%
70%
65%
2
Front Squat (Barbell)
1
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
35%
45%
55%
55%
55%
55%
55%
55%
3
Seated Row (Cable)
3
5-12 reps
+2 lbs
4
Lat Pulldown (Neutral Grip)
3
5-10 reps
+2 lbs
5
Hyperextension
2
3-6 reps
+2 lbs
6
Good Morning
1
3-6 reps
+2 lbs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
2
Incline Bench Press (Barbell)
1
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
40%
50%
60%
60%
60%
60%
60%
60%
3
Lateral Raise (Cable)
3
5-10 reps
+2 lbs
4
Kettlebell Halo
1
AMRAP
RPE 2-4
5
Shrug (Dumbbell)
1
2-5 reps
RPE 4
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
2
Incline Bench Press (Barbell)
1
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
40%
50%
60%
60%
60%
60%
60%
60%
3
Lateral Raise (Cable)
3
5-10 reps
+2 lbs
4
Kettlebell Halo
1
AMRAP
RPE 2-4
5
Shrug (Dumbbell)
1
2-5 reps
RPE 4
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
2
Incline Bench Press (Barbell)
1
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
40%
50%
60%
60%
60%
60%
60%
60%
3
Lateral Raise (Cable)
3
5-10 reps
+2 lbs
4
Kettlebell Halo
1
AMRAP
RPE 2-4
5
Shrug (Dumbbell)
1
2-5 reps
RPE 4
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
2
Incline Bench Press (Barbell)
1
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
40%
50%
60%
60%
60%
60%
60%
60%
3
Lateral Raise (Cable)
3
5-10 reps
+2 lbs
4
Kettlebell Halo
1
AMRAP
RPE 2-4
5
Shrug (Dumbbell)
1
2-5 reps
RPE 4
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
2
Incline Bench Press (Barbell)
1
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
40%
50%
60%
60%
60%
60%
60%
60%
3
Lateral Raise (Cable)
3
5-10 reps
+2 lbs
4
Kettlebell Halo
1
AMRAP
RPE 2-4
5
Shrug (Dumbbell)
1
2-5 reps
RPE 4
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
60%
2
Sumo Deadlift (Barbell)
1
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Leg Press
3
5-12 reps
+5 lbs
4
Leg Extension
3
5-12 reps
+5 lbs
5
Leg Curl
3
5-12 reps
+5 lbs
6
Hip Thrust (Dumbbell)
3
5-10 reps
+10 lbs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
60%
2
Sumo Deadlift (Barbell)
1
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Leg Press
3
5-12 reps
+5 lbs
4
Leg Extension
3
5-12 reps
+5 lbs
5
Leg Curl
3
5-12 reps
+5 lbs
6
Hip Thrust (Dumbbell)
3
5-10 reps
+10 lbs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
60%
2
Sumo Deadlift (Barbell)
1
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Leg Press
3
5-12 reps
+5 lbs
4
Leg Extension
3
5-12 reps
+5 lbs
5
Leg Curl
3
5-12 reps
+5 lbs
6
Hip Thrust (Dumbbell)
3
5-10 reps
+10 lbs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
60%
2
Sumo Deadlift (Barbell)
1
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Leg Press
3
5-12 reps
+5 lbs
4
Leg Extension
3
5-12 reps
+5 lbs
5
Leg Curl
3
5-12 reps
+5 lbs
6
Hip Thrust (Dumbbell)
3
5-10 reps
+10 lbs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
60%
2
Sumo Deadlift (Barbell)
1
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Leg Press
3
5-12 reps
+5 lbs
4
Leg Extension
3
5-12 reps
+5 lbs
5
Leg Curl
3
5-12 reps
+5 lbs
6
Hip Thrust (Dumbbell)
3
5-10 reps
+10 lbs
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
65%
75%
85%
80%
70%
2
Chest Fly (Machine)
3
5-12 reps
RPE 4
3
Skull Crusher (Barbell)
3
3-6 reps
RPE 2-3
4
Decline Bench Press (Dumbbell)
3
2-8 reps
RPE 4-6
5
Incline Chest Press (Machine)
3
5-12 reps
RPE 2-6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
65%
75%
85%
80%
70%
2
Chest Fly (Machine)
3
5-12 reps
RPE 4
3
Skull Crusher (Barbell)
3
3-6 reps
RPE 2-3
4
Decline Bench Press (Dumbbell)
3
2-8 reps
RPE 4-6
5
Incline Chest Press (Machine)
3
5-12 reps
RPE 2-6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
65%
75%
85%
80%
70%
2
Chest Fly (Machine)
3
5-12 reps
RPE 4
3
Skull Crusher (Barbell)
3
3-6 reps
RPE 2-3
4
Decline Bench Press (Dumbbell)
3
2-8 reps
RPE 4-6
5
Incline Chest Press (Machine)
3
5-12 reps
RPE 2-6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
65%
75%
85%
80%
70%
2
Chest Fly (Machine)
3
5-12 reps
RPE 4
3
Skull Crusher (Barbell)
3
3-6 reps
RPE 2-3
4
Decline Bench Press (Dumbbell)
3
2-8 reps
RPE 4-6
5
Incline Chest Press (Machine)
3
5-12 reps
RPE 2-6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
65%
75%
85%
80%
70%
2
Chest Fly (Machine)
3
5-12 reps
RPE 4
3
Skull Crusher (Barbell)
3
3-6 reps
RPE 2-3
4
Decline Bench Press (Dumbbell)
3
2-8 reps
RPE 4-6
5
Incline Chest Press (Machine)
3
5-12 reps
RPE 2-6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
2
2
1
5 reps
8 reps
10 reps
RPE 2-5
RPE 2-5
RPE 2-5
2
Deadlift (Barbell)
2
2
1
5 reps
8 reps
10 reps
RPE 2-5
RPE 2-5
RPE 2-5
3
Leg Press
2
5 reps
RPE 2-5
4
Hip Thrust (Dumbbell)
2
5 reps
RPE 2-5
5
Bulgarian Split Squat (Bodyweight)
2
5 reps
RPE 2-5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
2
2
1
5 reps
8 reps
10 reps
RPE 2-5
RPE 2-5
RPE 2-5
2
Deadlift (Barbell)
2
2
1
5 reps
8 reps
10 reps
RPE 2-5
RPE 2-5
RPE 2-5
3
Leg Press
2
5 reps
RPE 2-5
4
Hip Thrust (Dumbbell)
2
5 reps
RPE 2-5
5
Bulgarian Split Squat (Bodyweight)
2
5 reps
RPE 2-5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
2
2
1
5 reps
8 reps
10 reps
RPE 2-5
RPE 2-5
RPE 2-5
2
Deadlift (Barbell)
2
2
1
5 reps
8 reps
10 reps
RPE 2-5
RPE 2-5
RPE 2-5
3
Leg Press
2
5 reps
RPE 2-5
4
Hip Thrust (Dumbbell)
2
5 reps
RPE 2-5
5
Bulgarian Split Squat (Bodyweight)
2
5 reps
RPE 2-5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
2
2
1
5 reps
8 reps
10 reps
RPE 2-5
RPE 2-5
RPE 2-5
2
Deadlift (Barbell)
2
2
1
5 reps
8 reps
10 reps
RPE 2-5
RPE 2-5
RPE 2-5
3
Leg Press
2
5 reps
RPE 2-5
4
Hip Thrust (Dumbbell)
2
5 reps
RPE 2-5
5
Bulgarian Split Squat (Bodyweight)
2
5 reps
RPE 2-5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
2
2
1
5 reps
8 reps
10 reps
RPE 2-5
RPE 2-5
RPE 2-5
2
Deadlift (Barbell)
2
2
1
5 reps
8 reps
10 reps
RPE 2-5
RPE 2-5
RPE 2-5
3
Leg Press
2
5 reps
RPE 2-5
4
Hip Thrust (Dumbbell)
2
5 reps
RPE 2-5
5
Bulgarian Split Squat (Bodyweight)
2
5 reps
RPE 2-5
Week 1
1 / 5 Weeks
Day 1
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
3 Reps
1 Reps
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
75%
85%
85%
95%
90%
80%
75%
70%
65%
2
Front Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
5 Reps
7 Reps
4 Reps
6 Reps
8 Reps
35%
45%
55%
55%
55%
55%
55%
55%
3
Seated Row (Cable)
1 Set
1 Set
1 Set
5-12 Reps
5-12 Reps
5-12 Reps
+2 lbs
+2 lbs
+2 lbs
4
Lat Pulldown (Neutral Grip)
1 Set
1 Set
1 Set
5-10 Reps
5-10 Reps
5-10 Reps
+2 lbs
+2 lbs
+2 lbs
5
Hyperextension
1 Set
1 Set
3-6 Reps
3-6 Reps
+2 lbs
+2 lbs
6
Good Morning
1 Set
3-6 Reps
+2 lbs
Day 2
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
3 Reps
1 Reps
3 Reps
3 Reps
5 Reps
5 Reps
75%
75%
85%
85%
95%
90%
80%
70%
65%
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
5 Reps
7 Reps
4 Reps
6 Reps
8 Reps
40%
50%
60%
60%
60%
60%
60%
60%
3
Lateral Raise (Cable)
1 Set
1 Set
1 Set
5-10 Reps
5-10 Reps
5-10 Reps
+2 lbs
+2 lbs
+2 lbs
4
Kettlebell Halo
1 Set
AMRAP
@2-4
5
Shrug (Dumbbell)
1 Set
2-5 Reps
@4
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
3 Reps
1 Reps
3 Reps
3 Reps
5 Reps
5 Reps
75%
75%
85%
85%
95%
90%
80%
70%
60%
2
Sumo Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
5 Reps
7 Reps
4 Reps
6 Reps
8 Reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Leg Press
1 Set
1 Set
1 Set
5-12 Reps
5-12 Reps
5-12 Reps
+5 lbs
+5 lbs
+5 lbs
4
Leg Extension
1 Set
1 Set
1 Set
5-12 Reps
5-12 Reps
5-12 Reps
+5 lbs
+5 lbs
+5 lbs
5
Leg Curl
1 Set
1 Set
1 Set
5-12 Reps
5-12 Reps
5-12 Reps
+5 lbs
+5 lbs
+5 lbs
6
Hip Thrust (Dumbbell)
1 Set
1 Set
1 Set
5-10 Reps
5-10 Reps
5-10 Reps
+10 lbs
+10 lbs
+10 lbs
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
6 Reps
6 Reps
4 Reps
4 Reps
4 Reps
5 Reps
7 Reps
65%
75%
75%
85%
85%
85%
80%
70%
2
Chest Fly (Machine)
1 Set
1 Set
1 Set
5-12 Reps
5-12 Reps
5-12 Reps
@4
@4
@4
3
Skull Crusher (Barbell)
1 Set
1 Set
1 Set
3-6 Reps
3-6 Reps
3-6 Reps
@2-3
@2-3
@2-3
4
Decline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
2-8 Reps
2-8 Reps
2-8 Reps
@4-6
@4-6
@4-6
5
Incline Chest Press (Machine)
1 Set
1 Set
1 Set
5-12 Reps
5-12 Reps
5-12 Reps
@2-6
@2-6
@2-6
Day 5
1
Squat (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
8 Reps
10 Reps
8 Reps
5 Reps
@2-5
@2-5
@2-5
@2-5
@2-5
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
8 Reps
10 Reps
8 Reps
5 Reps
@2-5
@2-5
@2-5
@2-5
@2-5
3
Leg Press
1 Set
1 Set
5 Reps
5 Reps
@2-5
@2-5
4
Hip Thrust (Dumbbell)
1 Set
1 Set
5 Reps
5 Reps
@2-5
@2-5
5
Bulgarian Split Squat (Bodyweight)
1 Set
1 Set
5 Reps
5 Reps
@2-5
@2-5