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
- LevelBeginner, Novice, Intermediate, Advanced
- GoalPowerbuilding, Bodybuilding
- EquipmentGarage Gym
- Program Length3 weeks
- Time Per Workout40 minutes
- CreatedSep 23, 2025 12:55
- Last EditedNov 07, 2025 02:55
Summary
Transform your lower body in just three weeks with Booty Density, a comprehensive 7-day-a-week program designed to sculpt and strengthen your glutes. Each session features a mix of barbell hip thrusts, hamstring curls, and dynamic supersets like kettlebell swings, ensuring you maximize muscle engagement and build density. With a focus on progressive overload and varied rep ranges, this program is perfect for anyone looking to elevate their training and achieve a firmer, more defined backside. Get ready to feel the burn and see the results!
To Start The Program
1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Adductors
13.5%
Stretching
11.9%
Glutes
8.9%
Chest
8.9%
Lats
8.9%
Quadriceps
8.1%
Abs
8.1%
Triceps
7.2%
Front Delts
6.1%
Upper Back
5.4%
Hamstrings
4.4%
Other
4.2%
Biceps
3.6%
Lower Back
0.8%
