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hello kitty girl ∩^ω^∩

by Stasia S.
37 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
    Jun 22, 2025 12:52

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!
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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
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
-
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
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2
Romanian Deadlift (Dumbbell)
3 Sets
8-10 Reps
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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
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6
Hip Abductor (Machine)
3 Sets
12-15 Reps
-
7
Hyperextension
3 Sets
12-15 Reps
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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
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