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Booty Density

by AmuroRay13
1 athletes joined

Program Description

**Booty Density** is a focused 3-week program designed to enhance glute strength and size through targeted workouts. With 21 days of dedicated training, you'll engage in a variety of exercises such as barbell hip thrusts, hamstring curls, and walking lunges, all aimed at maximizing your results. Each session combines time-based and rep-based sets, ensuring you push your limits while building endurance and muscle density. Get ready to sculpt your glutes and elevate your fitness game!

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Powerbuilding, Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    40 minutes
  • Created
    Nov 03, 2025 10:16
  • Last Edited
    Nov 04, 2025 02:44
Muscle Engagement
Front
Back
MuscleSet
Stretching
21.6%
Adductors
14.2%
Abs
12.4%
Quadriceps
7.7%
Glutes
7.2%
Chest
5.9%
Front Delts
5.5%
Triceps
4.7%
Other
4.6%
Hamstrings
4.2%
Lats
3.5%
Upper Back
3.5%
Middle Delts
2%
Biceps
1.6%
Lower Back
1%
Rear Delts
0.4%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
15 mins
RPE 7-8
2
Hamstring Curl
3
12-15 reps
-
3A
Kettlebell Swing
6
2-4 reps
-
3B
Dead Bug
6
2-4 reps
-
4
Single Leg Romanian Deadlift
1
10-12 reps
-
5
Walking Lunge
2
16 reps
-
6
Vacuum Holds
3
-1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
15 mins
RPE 7-8
2
Hamstring Curl
3
12-15 reps
-
3A
Kettlebell Swing
6
2-4 reps
-
3B
Dead Bug
6
2-4 reps
-
4
Single Leg Romanian Deadlift
1
10-12 reps
-
5
Walking Lunge
2
16 reps
-
6
Vacuum Holds
3
-1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
15 mins
RPE 7-8
2
Hamstring Curl
3
12-15 reps
-
3A
Kettlebell Swing
6
2-4 reps
-
3B
Dead Bug
6
2-4 reps
-
4
Single Leg Romanian Deadlift
1
10-12 reps
-
5
Walking Lunge
2
16 reps
-
6
Vacuum Holds
3
-1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
15 mins
RPE 7-8
2
Hamstring Curl
3
12-15 reps
-
3A
Kettlebell Swing
6
2-4 reps
-
3B
Dead Bug
6
2-4 reps
-
4
Single Leg Romanian Deadlift
1
10-12 reps
-
5
Walking Lunge
2
16 reps
-
6
Vacuum Holds
3
-1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
15 mins
RPE 7-8
2
Hamstring Curl
3
12-15 reps
-
3A
Kettlebell Swing
6
2-4 reps
-
3B
Dead Bug
6
2-4 reps
-
4
Single Leg Romanian Deadlift
1
10-12 reps
-
5
Walking Lunge
2
16 reps
-
6
Vacuum Holds
3
-1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
15 mins
RPE 7-8
2
Hamstring Curl
3
12-15 reps
-
3A
Kettlebell Swing
6
2-4 reps
-
3B
Dead Bug
6
2-4 reps
-
4
Single Leg Romanian Deadlift
1
10-12 reps
-
5
Walking Lunge
2
16 reps
-
6
Vacuum Holds
3
-1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
15 mins
RPE 7-8
2
Hamstring Curl
3
12-15 reps
-
3A
Kettlebell Swing
6
2-4 reps
-
3B
Dead Bug
6
2-4 reps
-
4
Single Leg Romanian Deadlift
1
10-12 reps
-
5
Walking Lunge
2
16 reps
-
6
Vacuum Holds
3
-1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
15 mins
RPE 7-8
2
Hamstring Curl
3
12-15 reps
-
3A
Kettlebell Swing
6
2-4 reps
-
3B
Dead Bug
6
2-4 reps
-
4
Single Leg Romanian Deadlift
1
10-12 reps
-
5
Walking Lunge
2
16 reps
-
6
Vacuum Holds
3
-1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
20
5+ reps
-
2
Walk
1
15-45 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
20
5+ reps
-
2
Walk
1
15-45 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
20
5+ reps
-
2
Walk
1
15-45 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
20
5+ reps
-
2
Walk
1
15-45 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
20
5+ reps
-
2
Walk
1
15-45 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
20
5+ reps
-
2
Walk
1
15-45 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
20
5+ reps
-
2
Walk
1
15-45 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
20
5+ reps
-
2
Walk
1
15-45 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
9
2-5 reps
-
2
Clamshells (Band)
9
8-10 reps
-
3
Dead Bug
9
8-10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
9
2-5 reps
-
2
Clamshells (Band)
9
8-10 reps
-
3
Dead Bug
9
8-10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
9
2-5 reps
-
2
Clamshells (Band)
9
8-10 reps
-
3
Dead Bug
9
8-10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
9
2-5 reps
-
2
Clamshells (Band)
9
8-10 reps
-
3
Dead Bug
9
8-10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
9
2-5 reps
-
2
Clamshells (Band)
9
8-10 reps
-
3
Dead Bug
9
8-10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
9
2-5 reps
-
2
Clamshells (Band)
9
8-10 reps
-
3
Dead Bug
9
8-10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
9
2-5 reps
-
2
Clamshells (Band)
9
8-10 reps
-
3
Dead Bug
9
8-10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
9
2-5 reps
-
2
Clamshells (Band)
9
8-10 reps
-
3
Dead Bug
9
8-10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
6-8 reps
-
2
Seated Row (Cable)
3
6-8 reps
-
3
Hip Adductor (Machine)
1
15 mins
RPE 7-8
4A
Box Jump
6
2 reps
RPE 6
4B
Lateral Raise (Dumbbell)
3
6-8 reps
-
5
Pallof Press
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
6-8 reps
-
2
Seated Row (Cable)
3
6-8 reps
-
3
Hip Adductor (Machine)
1
15 mins
RPE 7-8
4A
Box Jump
6
2 reps
RPE 6
4B
Lateral Raise (Dumbbell)
3
6-8 reps
-
5
Pallof Press
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
6-8 reps
-
2
Seated Row (Cable)
3
6-8 reps
-
3
Hip Adductor (Machine)
1
15 mins
RPE 7-8
4A
Box Jump
6
2 reps
RPE 6
4B
Lateral Raise (Dumbbell)
3
6-8 reps
-
5
Pallof Press
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
6-8 reps
-
2
Seated Row (Cable)
3
6-8 reps
-
3
Hip Adductor (Machine)
1
15 mins
RPE 7-8
4A
Box Jump
6
2 reps
RPE 6
4B
Lateral Raise (Dumbbell)
3
6-8 reps
-
5
Pallof Press
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
6-8 reps
-
2
Seated Row (Cable)
3
6-8 reps
-
3
Hip Adductor (Machine)
1
15 mins
RPE 7-8
4A
Box Jump
6
2 reps
RPE 6
4B
Lateral Raise (Dumbbell)
3
6-8 reps
-
5
Pallof Press
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
6-8 reps
-
2
Seated Row (Cable)
3
6-8 reps
-
3
Hip Adductor (Machine)
1
15 mins
RPE 7-8
4A
Box Jump
6
2 reps
RPE 6
4B
Lateral Raise (Dumbbell)
3
6-8 reps
-
5
Pallof Press
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
6-8 reps
-
2
Seated Row (Cable)
3
6-8 reps
-
3
Hip Adductor (Machine)
1
15 mins
RPE 7-8
4A
Box Jump
6
2 reps
RPE 6
4B
Lateral Raise (Dumbbell)
3
6-8 reps
-
5
Pallof Press
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
6-8 reps
-
2
Seated Row (Cable)
3
6-8 reps
-
3
Hip Adductor (Machine)
1
15 mins
RPE 7-8
4A
Box Jump
6
2 reps
RPE 6
4B
Lateral Raise (Dumbbell)
3
6-8 reps
-
5
Pallof Press
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Clamshells (Band)
9
10+ reps
-
2
Wall Angles
3
30 mins
-
3
Vacuum Holds
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Clamshells (Band)
9
10+ reps
-
2
Wall Angles
3
30 mins
-
3
Vacuum Holds
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Clamshells (Band)
9
10+ reps
-
2
Wall Angles
3
30 mins
-
3
Vacuum Holds
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Clamshells (Band)
9
10+ reps
-
2
Wall Angles
3
30 mins
-
3
Vacuum Holds
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Clamshells (Band)
9
10+ reps
-
2
Wall Angles
3
30 mins
-
3
Vacuum Holds
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Clamshells (Band)
9
10+ reps
-
2
Wall Angles
3
30 mins
-
3
Vacuum Holds
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Clamshells (Band)
9
10+ reps
-
2
Wall Angles
3
30 mins
-
3
Vacuum Holds
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Clamshells (Band)
9
10+ reps
-
2
Wall Angles
3
30 mins
-
3
Vacuum Holds
3
1 mins
-
Day 6
No exercises added to this day
Week 1
1 / 8 Weeks
Day 1
1
Hip Thrust (Barbell)
1 Set
15 mins
@7-8
2
Hamstring Curl
3 Sets
12-15 Reps
-
3A
Kettlebell Swing
6 Sets
2-4 Reps
-
3B
Dead Bug
6 Sets
2-4 Reps
-
4
Single Leg Romanian Deadlift
1 Set
10-12 Reps
-
5
Walking Lunge
2 Sets
16 Reps
-
6
Vacuum Holds
3 Sets
-1 mins
-
Day 2
1
Hip Adductor (Machine)
20 Sets
5+ Reps
-
2
Walk
1 Set
15-45 Reps
-
Day 3
1
Push Up
9 Sets
2-5 Reps
-
2
Clamshells (Band)
9 Sets
8-10 Reps
-
3
Dead Bug
9 Sets
8-10 Reps
@6
Day 4
1
Pull-Up (Assisted)
3 Sets
6-8 Reps
-
2
Seated Row (Cable)
3 Sets
6-8 Reps
-
3
Hip Adductor (Machine)
1 Set
15 mins
@7-8
4A
Box Jump
6 Sets
2 Reps
@6
4B
Lateral Raise (Dumbbell)
3 Sets
6-8 Reps
-
5
Pallof Press
3 Sets
10-12 Reps
-
Day 5
1
Clamshells (Band)
9 Sets
10+ Reps
-
2
Wall Angles
3 Sets
30 mins
-
3
Vacuum Holds
3 Sets
1 mins
-
Day 6
No exercises added to this day