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Krash Booty

by Steve B.
1 athletes joined

Program Description

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Program Overview

  • Level
    Beginner
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    50 minutes
  • Created
    Dec 07, 2025 02:56
  • Last Edited
    Dec 07, 2025 07:12
Muscle Engagement
Front
Back
MuscleSet
Glutes
18.1%
Hamstrings
16.7%
Quadriceps
13.9%
Abs
6.9%
Triceps
5.6%
Front Delts
5.6%
Upper Back
5.6%
Lats
5.6%
Lower Back
5.6%
Cardio
3.7%
Chest
2.8%
Middle Delts
2.8%
Biceps
2.8%
Other
1.9%
Abductors
1.4%
Adductors
1.4%
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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
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
-
2
Stretching
1
5 mins
-
3
Leg Press
3
6-10 reps
-
4
Leg Extension
3
6-10 reps
-
5
Chest Press (Machine)
3
6-10 reps
-
6
Shoulder Press (Machine)
3
6-10 reps
-
7
Abs Crunch (Machine)
3
10-12 reps
-
8
Glute Kickback
3
6-10 reps
-
9
Seated Row (Machine)
3
6-10 reps
-
10
Cardio
1
10-15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
-
2
Stretching
1
5 mins
-
3
Leg Press
3
6-10 reps
-
4
Leg Extension
3
6-10 reps
-
5
Chest Press (Machine)
3
6-10 reps
-
6
Shoulder Press (Machine)
3
6-10 reps
-
7
Abs Crunch (Machine)
3
10-12 reps
-
8
Glute Kickback
3
6-10 reps
-
9
Seated Row (Machine)
3
6-10 reps
-
10
Cardio
1
10-15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
-
2
Stretching
1
5 mins
-
3
Leg Press
3
6-10 reps
-
4
Leg Extension
3
6-10 reps
-
5
Chest Press (Machine)
3
6-10 reps
-
6
Shoulder Press (Machine)
3
6-10 reps
-
7
Abs Crunch (Machine)
3
10-12 reps
-
8
Glute Kickback
3
6-10 reps
-
9
Seated Row (Machine)
3
6-10 reps
-
10
Cardio
1
10-15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
-
2
Stretching
1
5 mins
-
3
Leg Press
3
6-10 reps
-
4
Leg Extension
3
6-10 reps
-
5
Chest Press (Machine)
3
6-10 reps
-
6
Shoulder Press (Machine)
3
6-10 reps
-
7
Abs Crunch (Machine)
3
10-12 reps
-
8
Glute Kickback
3
6-10 reps
-
9
Seated Row (Machine)
3
6-10 reps
-
10
Cardio
1
10-15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
-
2
Stretching
1
5 mins
-
3
Leg Press
3
6-10 reps
-
4
Leg Extension
3
6-10 reps
-
5
Chest Press (Machine)
3
6-10 reps
-
6
Shoulder Press (Machine)
3
6-10 reps
-
7
Abs Crunch (Machine)
3
10-12 reps
-
8
Glute Kickback
3
6-10 reps
-
9
Seated Row (Machine)
3
6-10 reps
-
10
Cardio
1
10-15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
-
2
Stretching
1
5 mins
-
3
Leg Press
3
6-10 reps
-
4
Leg Extension
3
6-10 reps
-
5
Chest Press (Machine)
3
6-10 reps
-
6
Shoulder Press (Machine)
3
6-10 reps
-
7
Abs Crunch (Machine)
3
10-12 reps
-
8
Glute Kickback
3
6-10 reps
-
9
Seated Row (Machine)
3
6-10 reps
-
10
Cardio
1
10-15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
-
2
Stretching
1
5 mins
-
3
Hip Thrust (Machine)
3
6-10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
-
5
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
6
Seated Hamstring Curl
3
6-10 reps
-
7
Sumo Deadlift (Dumbbell)
3
6-10 reps
-
8
Back Extension (Weighted)
3
6-10 reps
-
9
Lat Pulldown
3
6-10 reps
-
10
Cardio
1
10-15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
-
2
Stretching
1
5 mins
-
3
Hip Thrust (Machine)
3
6-10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
-
5
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
6
Seated Hamstring Curl
3
6-10 reps
-
7
Sumo Deadlift (Dumbbell)
3
6-10 reps
-
8
Back Extension (Weighted)
3
6-10 reps
-
9
Lat Pulldown
3
6-10 reps
-
10
Cardio
1
10-15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
-
2
Stretching
1
5 mins
-
3
Hip Thrust (Machine)
3
6-10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
-
5
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
6
Seated Hamstring Curl
3
6-10 reps
-
7
Sumo Deadlift (Dumbbell)
3
6-10 reps
-
8
Back Extension (Weighted)
3
6-10 reps
-
9
Lat Pulldown
3
6-10 reps
-
10
Cardio
1
10-15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
-
2
Stretching
1
5 mins
-
3
Hip Thrust (Machine)
3
6-10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
-
5
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
6
Seated Hamstring Curl
3
6-10 reps
-
7
Sumo Deadlift (Dumbbell)
3
6-10 reps
-
8
Back Extension (Weighted)
3
6-10 reps
-
9
Lat Pulldown
3
6-10 reps
-
10
Cardio
1
10-15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
-
2
Stretching
1
5 mins
-
3
Hip Thrust (Machine)
3
6-10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
-
5
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
6
Seated Hamstring Curl
3
6-10 reps
-
7
Sumo Deadlift (Dumbbell)
3
6-10 reps
-
8
Back Extension (Weighted)
3
6-10 reps
-
9
Lat Pulldown
3
6-10 reps
-
10
Cardio
1
10-15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
-
2
Stretching
1
5 mins
-
3
Hip Thrust (Machine)
3
6-10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
-
5
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
6
Seated Hamstring Curl
3
6-10 reps
-
7
Sumo Deadlift (Dumbbell)
3
6-10 reps
-
8
Back Extension (Weighted)
3
6-10 reps
-
9
Lat Pulldown
3
6-10 reps
-
10
Cardio
1
10-15 mins
-
Week 1
1 / 6 Weeks
Day 1
1
Treadmill
1 Set
5 mins
-
2
Stretching
1 Set
5 mins
-
3
Leg Press
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
-
-
-
4
Leg Extension
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
-
-
-
5
Chest Press (Machine)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
-
-
-
6
Shoulder Press (Machine)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
-
-
-
7
Abs Crunch (Machine)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
8
Glute Kickback
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
-
-
-
9
Seated Row (Machine)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
-
-
-
10
Cardio
1 Set
10-15 mins
-
Day 2
1
Treadmill
1 Set
5 mins
-
2
Stretching
1 Set
5 mins
-
3
Hip Thrust (Machine)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
-
-
-
4
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
-
-
-
5
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
-
-
-
6
Seated Hamstring Curl
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
-
-
-
7
Sumo Deadlift (Dumbbell)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
-
-
-
8
Back Extension (Weighted)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
-
-
-
9
Lat Pulldown
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
-
-
-
10
Cardio
1 Set
10-15 mins
-