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hello kitty girl ∩^ω^∩

by Stasia S.
38 athletes joined

Program Description

hourglass physique with emphasis on glutes for the girlies <3

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 30, 2024 06:36
  • Last Edited
    Sep 11, 2025 09:40

Summary

Unleash your inner strength with the "hello kitty girl ∩^ω^∩" program, a dynamic 8-week journey designed to sculpt and tone your glutes, shoulders, and back. Comprising 5 training days each week, this program features a variety of exercises, including barbell hip thrusts and dumbbell Bulgarian split squats, ensuring a comprehensive workout that targets multiple muscle groups. With a full gym setup, you'll have the tools to push your limits and achieve your fitness goals. Get ready to embrace the challenge and transform your physique!
Muscle Engagement
Front
Back
MuscleSet
Glutes
26.3%
Hamstrings
17.2%
Quadriceps
12.4%
Abs
10.6%
Lower Back
9.9%
Upper Back
4.5%
Abductors
3.2%
Middle Delts
3.2%
Lats
2.9%
Front Delts
2.2%
Rear Delts
1.6%
Adductors
1.6%
Calves
1.6%
Biceps
1.3%
Triceps
1%
Forearms
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)
3
10-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
3
Hack Squat
3
8-10 reps
-
4
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
5
Glute Kickback (Cable)
4
12-15 reps
-
6
Hip Abductor (Machine)
3
12-15 reps
-
7
Hyperextension
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
3
Hack Squat
3
8-10 reps
-
4
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
5
Glute Kickback (Cable)
4
12-15 reps
-
6
Hip Abductor (Machine)
3
12-15 reps
-
7
Hyperextension
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
3
Hack Squat
3
8-10 reps
-
4
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
5
Glute Kickback (Cable)
4
12-15 reps
-
6
Hip Abductor (Machine)
3
12-15 reps
-
7
Hyperextension
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
3
Hack Squat
3
8-10 reps
-
4
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
5
Glute Kickback (Cable)
4
12-15 reps
-
6
Hip Abductor (Machine)
3
12-15 reps
-
7
Hyperextension
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
3
Hack Squat
3
8-10 reps
-
4
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
5
Glute Kickback (Cable)
4
12-15 reps
-
6
Hip Abductor (Machine)
3
12-15 reps
-
7
Hyperextension
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
3
Hack Squat
3
8-10 reps
-
4
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
5
Glute Kickback (Cable)
4
12-15 reps
-
6
Hip Abductor (Machine)
3
12-15 reps
-
7
Hyperextension
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
3
Hack Squat
3
8-10 reps
-
4
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
5
Glute Kickback (Cable)
4
12-15 reps
-
6
Hip Abductor (Machine)
3
12-15 reps
-
7
Hyperextension
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
3
Hack Squat
3
8-10 reps
-
4
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
5
Glute Kickback (Cable)
4
12-15 reps
-
6
Hip Abductor (Machine)
3
12-15 reps
-
7
Hyperextension
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
8-10 reps
-
2
Seated Row (Cable)
3
8-10 reps
-
3
Lateral Raise (Dumbbell)
3
10-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
5
Face Pull
3
12-15 reps
-
6
Hanging Leg Raise
3
15-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
8-10 reps
-
2
Seated Row (Cable)
3
8-10 reps
-
3
Lateral Raise (Dumbbell)
3
10-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
5
Face Pull
3
12-15 reps
-
6
Hanging Leg Raise
3
15-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
8-10 reps
-
2
Seated Row (Cable)
3
8-10 reps
-
3
Lateral Raise (Dumbbell)
3
10-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
5
Face Pull
3
12-15 reps
-
6
Hanging Leg Raise
3
15-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
8-10 reps
-
2
Seated Row (Cable)
3
8-10 reps
-
3
Lateral Raise (Dumbbell)
3
10-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
5
Face Pull
3
12-15 reps
-
6
Hanging Leg Raise
3
15-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
8-10 reps
-
2
Seated Row (Cable)
3
8-10 reps
-
3
Lateral Raise (Dumbbell)
3
10-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
5
Face Pull
3
12-15 reps
-
6
Hanging Leg Raise
3
15-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
8-10 reps
-
2
Seated Row (Cable)
3
8-10 reps
-
3
Lateral Raise (Dumbbell)
3
10-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
5
Face Pull
3
12-15 reps
-
6
Hanging Leg Raise
3
15-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
8-10 reps
-
2
Seated Row (Cable)
3
8-10 reps
-
3
Lateral Raise (Dumbbell)
3
10-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
5
Face Pull
3
12-15 reps
-
6
Hanging Leg Raise
3
15-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
8-10 reps
-
2
Seated Row (Cable)
3
8-10 reps
-
3
Lateral Raise (Dumbbell)
3
10-12 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
5
Face Pull
3
12-15 reps
-
6
Hanging Leg Raise
3
15-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8 reps
-
2
Kas Glute Bridge
3
12-15 reps
-
3
Single Leg Press
4
8 reps
-
4
Calf Raise (Leg Press)
3
12-15 reps
-
5
Leg Curl
3
12-15 reps
-
6
Hyperextension
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8 reps
-
2
Kas Glute Bridge
3
12-15 reps
-
3
Single Leg Press
4
8 reps
-
4
Calf Raise (Leg Press)
3
12-15 reps
-
5
Leg Curl
3
12-15 reps
-
6
Hyperextension
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8 reps
-
2
Kas Glute Bridge
3
12-15 reps
-
3
Single Leg Press
4
8 reps
-
4
Calf Raise (Leg Press)
3
12-15 reps
-
5
Leg Curl
3
12-15 reps
-
6
Hyperextension
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8 reps
-
2
Kas Glute Bridge
3
12-15 reps
-
3
Single Leg Press
4
8 reps
-
4
Calf Raise (Leg Press)
3
12-15 reps
-
5
Leg Curl
3
12-15 reps
-
6
Hyperextension
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8 reps
-
2
Kas Glute Bridge
3
12-15 reps
-
3
Single Leg Press
4
8 reps
-
4
Calf Raise (Leg Press)
3
12-15 reps
-
5
Leg Curl
3
12-15 reps
-
6
Hyperextension
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8 reps
-
2
Kas Glute Bridge
3
12-15 reps
-
3
Single Leg Press
4
8 reps
-
4
Calf Raise (Leg Press)
3
12-15 reps
-
5
Leg Curl
3
12-15 reps
-
6
Hyperextension
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8 reps
-
2
Kas Glute Bridge
3
12-15 reps
-
3
Single Leg Press
4
8 reps
-
4
Calf Raise (Leg Press)
3
12-15 reps
-
5
Leg Curl
3
12-15 reps
-
6
Hyperextension
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8 reps
-
2
Kas Glute Bridge
3
12-15 reps
-
3
Single Leg Press
4
8 reps
-
4
Calf Raise (Leg Press)
3
12-15 reps
-
5
Leg Curl
3
12-15 reps
-
6
Hyperextension
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
2
1 mins
-
2
Reverse Plank
2
1 mins
-
3
Superman
2
0.5 mins
-
4
Russian Twist (Dumbbell)
2
14 reps
-
5
Suitcase Carry
2
1 mins
-
6
Hanging Leg Raise
2
15-30 reps
-
7
Abs Crunch (Machine)
2
12-15 reps
-
8
StairMaster
1
10 mins
-
9
Incline Walk
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
2
1 mins
-
2
Reverse Plank
2
1 mins
-
3
Superman
2
0.5 mins
-
4
Russian Twist (Dumbbell)
2
14 reps
-
5
Suitcase Carry
2
1 mins
-
6
Hanging Leg Raise
2
15-30 reps
-
7
Abs Crunch (Machine)
2
12-15 reps
-
8
StairMaster
1
10 mins
-
9
Incline Walk
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
2
1 mins
-
2
Reverse Plank
2
1 mins
-
3
Superman
2
0.5 mins
-
4
Russian Twist (Dumbbell)
2
14 reps
-
5
Suitcase Carry
2
1 mins
-
6
Hanging Leg Raise
2
15-30 reps
-
7
Abs Crunch (Machine)
2
12-15 reps
-
8
StairMaster
1
10 mins
-
9
Incline Walk
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
2
1 mins
-
2
Reverse Plank
2
1 mins
-
3
Superman
2
0.5 mins
-
4
Russian Twist (Dumbbell)
2
14 reps
-
5
Suitcase Carry
2
1 mins
-
6
Hanging Leg Raise
2
15-30 reps
-
7
Abs Crunch (Machine)
2
12-15 reps
-
8
StairMaster
1
10 mins
-
9
Incline Walk
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
2
1 mins
-
2
Reverse Plank
2
1 mins
-
3
Superman
2
0.5 mins
-
4
Russian Twist (Dumbbell)
2
14 reps
-
5
Suitcase Carry
2
1 mins
-
6
Hanging Leg Raise
2
15-30 reps
-
7
Abs Crunch (Machine)
2
12-15 reps
-
8
StairMaster
1
10 mins
-
9
Incline Walk
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
2
1 mins
-
2
Reverse Plank
2
1 mins
-
3
Superman
2
0.5 mins
-
4
Russian Twist (Dumbbell)
2
14 reps
-
5
Suitcase Carry
2
1 mins
-
6
Hanging Leg Raise
2
15-30 reps
-
7
Abs Crunch (Machine)
2
12-15 reps
-
8
StairMaster
1
10 mins
-
9
Incline Walk
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
2
1 mins
-
2
Reverse Plank
2
1 mins
-
3
Superman
2
0.5 mins
-
4
Russian Twist (Dumbbell)
2
14 reps
-
5
Suitcase Carry
2
1 mins
-
6
Hanging Leg Raise
2
15-30 reps
-
7
Abs Crunch (Machine)
2
12-15 reps
-
8
StairMaster
1
10 mins
-
9
Incline Walk
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
2
1 mins
-
2
Reverse Plank
2
1 mins
-
3
Superman
2
0.5 mins
-
4
Russian Twist (Dumbbell)
2
14 reps
-
5
Suitcase Carry
2
1 mins
-
6
Hanging Leg Raise
2
15-30 reps
-
7
Abs Crunch (Machine)
2
12-15 reps
-
8
StairMaster
1
10 mins
-
9
Incline Walk
1
10 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
3
Hack Squat
3
8-10 reps
-
4
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
5
Glute Kickback (Cable)
4
12-15 reps
-
6
Hip Abductor (Machine)
3
12-15 reps
-
7
Hyperextension
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
3
Hack Squat
3
8-10 reps
-
4
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
5
Glute Kickback (Cable)
4
12-15 reps
-
6
Hip Abductor (Machine)
3
12-15 reps
-
7
Hyperextension
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
3
Hack Squat
3
8-10 reps
-
4
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
5
Glute Kickback (Cable)
4
12-15 reps
-
6
Hip Abductor (Machine)
3
12-15 reps
-
7
Hyperextension
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
3
Hack Squat
3
8-10 reps
-
4
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
5
Glute Kickback (Cable)
4
12-15 reps
-
6
Hip Abductor (Machine)
3
12-15 reps
-
7
Hyperextension
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
3
Hack Squat
3
8-10 reps
-
4
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
5
Glute Kickback (Cable)
4
12-15 reps
-
6
Hip Abductor (Machine)
3
12-15 reps
-
7
Hyperextension
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
3
Hack Squat
3
8-10 reps
-
4
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
5
Glute Kickback (Cable)
4
12-15 reps
-
6
Hip Abductor (Machine)
3
12-15 reps
-
7
Hyperextension
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
3
Hack Squat
3
8-10 reps
-
4
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
5
Glute Kickback (Cable)
4
12-15 reps
-
6
Hip Abductor (Machine)
3
12-15 reps
-
7
Hyperextension
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
3
Hack Squat
3
8-10 reps
-
4
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
5
Glute Kickback (Cable)
4
12-15 reps
-
6
Hip Abductor (Machine)
3
12-15 reps
-
7
Hyperextension
3
12-15 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Hip Thrust (Barbell)
3 Sets
10-12 Reps
-
2
Romanian Deadlift (Dumbbell)
3 Sets
8-10 Reps
-
3
Hack Squat
3 Sets
8-10 Reps
-
4
Bulgarian Split Squat (Dumbbell)
4 Sets
10 Reps
-
5
Glute Kickback (Cable)
4 Sets
12-15 Reps
-
6
Hip Abductor (Machine)
3 Sets
12-15 Reps
-
7
Hyperextension
3 Sets
12-15 Reps
-
Day 2
1
Wide Grip Lat Pulldown
3 Sets
8-10 Reps
-
2
Seated Row (Cable)
3 Sets
8-10 Reps
-
3
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
-
4
Seated Shoulder Press (Dumbbell)
3 Sets
10-12 Reps
-
5
Face Pull
3 Sets
12-15 Reps
-
6
Hanging Leg Raise
3 Sets
15-30 Reps
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Day 3
1
Bulgarian Split Squat (Dumbbell)
4 Sets
8 Reps
-
2
Kas Glute Bridge
3 Sets
12-15 Reps
-
3
Single Leg Press
4 Sets
8 Reps
-
4
Calf Raise (Leg Press)
3 Sets
12-15 Reps
-
5
Leg Curl
3 Sets
12-15 Reps
-
6
Hyperextension
3 Sets
12-15 Reps
-
Day 5
1
Hip Thrust (Barbell)
3 Sets
10-12 Reps
-
2
Romanian Deadlift (Dumbbell)
3 Sets
8-10 Reps
-
3
Hack Squat
3 Sets
8-10 Reps
-
4
Bulgarian Split Squat (Dumbbell)
4 Sets
10 Reps
-
5
Glute Kickback (Cable)
4 Sets
12-15 Reps
-
6
Hip Abductor (Machine)
3 Sets
12-15 Reps
-
7
Hyperextension
3 Sets
12-15 Reps
-
Day 4
1
Plank
2 Sets
1 mins
-
2
Reverse Plank
2 Sets
1 mins
-
3
Superman
2 Sets
0.5 mins
-
4
Russian Twist (Dumbbell)
2 Sets
14 Reps
-
5
Suitcase Carry
2 Sets
1 mins
-
6
Hanging Leg Raise
2 Sets
15-30 Reps
-
7
Abs Crunch (Machine)
2 Sets
12-15 Reps
-
8
StairMaster
1 Set
10 mins
-
9
Incline Walk
1 Set
10 mins
-