logo
BoostcampPNG

Booty Density

by AmuroRay13

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
    3 weeks
  • Time Per Workout
    40 minutes
  • Created
    Sep 23, 2025 12:55
  • Last Edited
    Sep 23, 2025 01:24
Muscle Engagement
Front
Back
MuscleSet
Glutes
17.7%
Lats
16%
Hamstrings
10%
Upper Back
9.6%
Abs
6.9%
Lower Back
6.8%
Chest
6.8%
Biceps
6.4%
Quadriceps
6.2%
Triceps
5.5%
Front Delts
4.7%
Neck
1.8%
Adductors
0.7%
Other
0.5%
Abductors
0.3%
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
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
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
Hanging Leg Raise
6
2-4 reps
-
4
Walking Lunge
2
16 reps
-
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
Hanging Leg Raise
6
2-4 reps
-
4
Walking Lunge
2
16 reps
-
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
Hanging Leg Raise
6
2-4 reps
-
4
Walking Lunge
2
16 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Partial Chin-Up
35
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Partial Chin-Up
35
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Partial Chin-Up
35
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
15-45 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
15-45 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
15-45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Dumbbell)
20
6+ reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Dumbbell)
20
6+ reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Dumbbell)
20
6+ reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
1
2-3 reps
1-5 reps
RPE 6-7
RPE 8-9
2
Marching Glute Bridge
3
12-15 reps
-
3A
Hanging Leg Raise
6
2-4 reps
-
3B
Forward Jump
6
2 reps
RPE 6
4
Walking Lunge
2
16 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
1
2-3 reps
1-5 reps
RPE 6-7
RPE 8-9
2
Marching Glute Bridge
3
12-15 reps
-
3A
Hanging Leg Raise
6
2-4 reps
-
3B
Forward Jump
6
2 reps
RPE 6
4
Walking Lunge
2
16 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
1
2-3 reps
1-5 reps
RPE 6-7
RPE 8-9
2
Marching Glute Bridge
3
12-15 reps
-
3A
Hanging Leg Raise
6
2-4 reps
-
3B
Forward Jump
6
2 reps
RPE 6
4
Walking Lunge
2
16 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
15
2-5 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
15
2-5 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
15
2-5 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Neck Work (Each Side Per 1 Set)
4
20 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Neck Work (Each Side Per 1 Set)
4
20 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Neck Work (Each Side Per 1 Set)
4
20 reps
-
Week 1
1 / 3 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
Hanging Leg Raise
6 Sets
2-4 Reps
-
4
Walking Lunge
2 Sets
16 Reps
-
Day 2
1
Partial Chin-Up
35 Sets
1 Reps
-
Day 3
1
Walk
1 Set
15-45 mins
-
Day 4
1
Glute Bridge (Dumbbell)
20 Sets
6+ Reps
-
Day 5
1
Hip Thrust (Barbell)
4 Sets
1 Set
2-3 Reps
1-5 Reps
@6-7
@8-9
2
Marching Glute Bridge
3 Sets
12-15 Reps
-
3A
Hanging Leg Raise
6 Sets
2-4 Reps
-
3B
Forward Jump
6 Sets
2 Reps
@6
4
Walking Lunge
2 Sets
16 Reps
-
Day 6
1
Push Up
15 Sets
2-5 Reps
-
Day 7
1
Neck Work (Each Side Per 1 Set)
4 Sets
20 Reps
-