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BoostcampPNG
hello kitty girl ∩^ω^∩
by Stasia S.
5 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
Jul 10, 2024 12:35
down_app
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
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
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 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
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 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 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
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 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 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
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 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 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
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 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 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
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 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 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
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 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 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
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