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Amie’s Big Booty Goals

by Amie Hough

Program Description

8-week program designed to sculpt and strengthen your glutes while enhancing overall lower body strength.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Aug 01, 2025 01:44
  • Last Edited
    Aug 01, 2025 02:36
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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)
1
1
2
10 reps
8 reps
6 reps
-
-
-
2
Seated Hamstring Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Glute Kickback (Cable)
3
15 reps
-
4
Step-Up (Weighted)
3
8-10 reps
-
5
Pull Through (Cable)
3
10-12 reps
-
6
Hip Abductor (Machine)
3
15-20 reps
-
7
Standing Calf Raise
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
1
2
10 reps
8 reps
6 reps
-
-
-
2
Seated Hamstring Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Glute Kickback (Cable)
3
15 reps
-
4
Step-Up (Weighted)
3
8-10 reps
-
5
Pull Through (Cable)
3
10-12 reps
-
6
Hip Abductor (Machine)
3
15-20 reps
-
7
Standing Calf Raise
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
1
2
10 reps
8 reps
6 reps
-
-
-
2
Seated Hamstring Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Glute Kickback (Cable)
3
15 reps
-
4
Step-Up (Weighted)
3
8-10 reps
-
5
Pull Through (Cable)
3
10-12 reps
-
6
Hip Abductor (Machine)
3
15-20 reps
-
7
Standing Calf Raise
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
1
2
10 reps
8 reps
6 reps
-
-
-
2
Seated Hamstring Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Glute Kickback (Cable)
3
15 reps
-
4
Step-Up (Weighted)
3
8-10 reps
-
5
Pull Through (Cable)
3
10-12 reps
-
6
Hip Abductor (Machine)
3
15-20 reps
-
7
Standing Calf Raise
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
1
2
10 reps
8 reps
6 reps
-
-
-
2
Seated Hamstring Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Glute Kickback (Cable)
3
15 reps
-
4
Step-Up (Weighted)
3
8-10 reps
-
5
Pull Through (Cable)
3
10-12 reps
-
6
Hip Abductor (Machine)
3
15-20 reps
-
7
Standing Calf Raise
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
1
2
10 reps
8 reps
6 reps
-
-
-
2
Seated Hamstring Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Glute Kickback (Cable)
3
15 reps
-
4
Step-Up (Weighted)
3
8-10 reps
-
5
Pull Through (Cable)
3
10-12 reps
-
6
Hip Abductor (Machine)
3
15-20 reps
-
7
Standing Calf Raise
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
1
2
10 reps
8 reps
6 reps
-
-
-
2
Seated Hamstring Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Glute Kickback (Cable)
3
15 reps
-
4
Step-Up (Weighted)
3
8-10 reps
-
5
Pull Through (Cable)
3
10-12 reps
-
6
Hip Abductor (Machine)
3
15-20 reps
-
7
Standing Calf Raise
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
1
2
10 reps
8 reps
6 reps
-
-
-
2
Seated Hamstring Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Glute Kickback (Cable)
3
15 reps
-
4
Step-Up (Weighted)
3
8-10 reps
-
5
Pull Through (Cable)
3
10-12 reps
-
6
Hip Abductor (Machine)
3
15-20 reps
-
7
Standing Calf Raise
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Lateral Raise (Dumbbell)
3
15 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Arnold Press
3
10 reps
-
5
Tricep Rope Push Down (Cable)
3
12-15 reps
-
6
Overhead Tricep Extension (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Lateral Raise (Dumbbell)
3
15 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Arnold Press
3
10 reps
-
5
Tricep Rope Push Down (Cable)
3
12-15 reps
-
6
Overhead Tricep Extension (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Lateral Raise (Dumbbell)
3
15 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Arnold Press
3
10 reps
-
5
Tricep Rope Push Down (Cable)
3
12-15 reps
-
6
Overhead Tricep Extension (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Lateral Raise (Dumbbell)
3
15 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Arnold Press
3
10 reps
-
5
Tricep Rope Push Down (Cable)
3
12-15 reps
-
6
Overhead Tricep Extension (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Lateral Raise (Dumbbell)
3
15 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Arnold Press
3
10 reps
-
5
Tricep Rope Push Down (Cable)
3
12-15 reps
-
6
Overhead Tricep Extension (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Lateral Raise (Dumbbell)
3
15 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Arnold Press
3
10 reps
-
5
Tricep Rope Push Down (Cable)
3
12-15 reps
-
6
Overhead Tricep Extension (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Lateral Raise (Dumbbell)
3
15 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Arnold Press
3
10 reps
-
5
Tricep Rope Push Down (Cable)
3
12-15 reps
-
6
Overhead Tricep Extension (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Lateral Raise (Dumbbell)
3
15 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Arnold Press
3
10 reps
-
5
Tricep Rope Push Down (Cable)
3
12-15 reps
-
6
Overhead Tricep Extension (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Band)
4
20 reps
-
2
Hip Adductor (Machine)
3
12-15 reps
-
3
Glute Kickback (Cable)
3
15 reps
-
4
Hip Abductor (Machine)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
-
-
-
-
5
Stair Climber
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Band)
4
20 reps
-
2
Hip Adductor (Machine)
3
12-15 reps
-
3
Glute Kickback (Cable)
3
15 reps
-
4
Hip Abductor (Machine)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
-
-
-
-
5
Stair Climber
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Band)
4
20 reps
-
2
Hip Adductor (Machine)
3
12-15 reps
-
3
Glute Kickback (Cable)
3
15 reps
-
4
Hip Abductor (Machine)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
-
-
-
-
5
Stair Climber
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Band)
4
20 reps
-
2
Hip Adductor (Machine)
3
12-15 reps
-
3
Glute Kickback (Cable)
3
15 reps
-
4
Hip Abductor (Machine)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
-
-
-
-
5
Stair Climber
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Band)
4
20 reps
-
2
Hip Adductor (Machine)
3
12-15 reps
-
3
Glute Kickback (Cable)
3
15 reps
-
4
Hip Abductor (Machine)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
-
-
-
-
5
Stair Climber
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Band)
4
20 reps
-
2
Hip Adductor (Machine)
3
12-15 reps
-
3
Glute Kickback (Cable)
3
15 reps
-
4
Hip Abductor (Machine)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
-
-
-
-
5
Stair Climber
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Band)
4
20 reps
-
2
Hip Adductor (Machine)
3
12-15 reps
-
3
Glute Kickback (Cable)
3
15 reps
-
4
Hip Abductor (Machine)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
-
-
-
-
5
Stair Climber
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Band)
4
20 reps
-
2
Hip Adductor (Machine)
3
12-15 reps
-
3
Glute Kickback (Cable)
3
15 reps
-
4
Hip Abductor (Machine)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
-
-
-
-
5
Stair Climber
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Rear Delt Fly (Dumbbell)
3
15 reps
-
4
Face Pull
3
15 reps
-
5
Single Arm Row (Dumbbell)
3
10 reps
-
6
Incline Curl (Dumbbell)
3
10 reps
-
7
Hammer Curl (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Rear Delt Fly (Dumbbell)
3
15 reps
-
4
Face Pull
3
15 reps
-
5
Single Arm Row (Dumbbell)
3
10 reps
-
6
Incline Curl (Dumbbell)
3
10 reps
-
7
Hammer Curl (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Rear Delt Fly (Dumbbell)
3
15 reps
-
4
Face Pull
3
15 reps
-
5
Single Arm Row (Dumbbell)
3
10 reps
-
6
Incline Curl (Dumbbell)
3
10 reps
-
7
Hammer Curl (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Rear Delt Fly (Dumbbell)
3
15 reps
-
4
Face Pull
3
15 reps
-
5
Single Arm Row (Dumbbell)
3
10 reps
-
6
Incline Curl (Dumbbell)
3
10 reps
-
7
Hammer Curl (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Rear Delt Fly (Dumbbell)
3
15 reps
-
4
Face Pull
3
15 reps
-
5
Single Arm Row (Dumbbell)
3
10 reps
-
6
Incline Curl (Dumbbell)
3
10 reps
-
7
Hammer Curl (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Rear Delt Fly (Dumbbell)
3
15 reps
-
4
Face Pull
3
15 reps
-
5
Single Arm Row (Dumbbell)
3
10 reps
-
6
Incline Curl (Dumbbell)
3
10 reps
-
7
Hammer Curl (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Rear Delt Fly (Dumbbell)
3
15 reps
-
4
Face Pull
3
15 reps
-
5
Single Arm Row (Dumbbell)
3
10 reps
-
6
Incline Curl (Dumbbell)
3
10 reps
-
7
Hammer Curl (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Rear Delt Fly (Dumbbell)
3
15 reps
-
4
Face Pull
3
15 reps
-
5
Single Arm Row (Dumbbell)
3
10 reps
-
6
Incline Curl (Dumbbell)
3
10 reps
-
7
Hammer Curl (Cable)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
-
2
Single Leg Press
3
12 reps
-
3
Leg Press
2
12 reps
-
4
Glute Kickback
3
15 reps
-
5
Seated Hamstring Curl
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
-
2
Single Leg Press
3
12 reps
-
3
Leg Press
2
12 reps
-
4
Glute Kickback
3
15 reps
-
5
Seated Hamstring Curl
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
-
2
Single Leg Press
3
12 reps
-
3
Leg Press
2
12 reps
-
4
Glute Kickback
3
15 reps
-
5
Seated Hamstring Curl
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
-
2
Single Leg Press
3
12 reps
-
3
Leg Press
2
12 reps
-
4
Glute Kickback
3
15 reps
-
5
Seated Hamstring Curl
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
-
2
Single Leg Press
3
12 reps
-
3
Leg Press
2
12 reps
-
4
Glute Kickback
3
15 reps
-
5
Seated Hamstring Curl
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
-
2
Single Leg Press
3
12 reps
-
3
Leg Press
2
12 reps
-
4
Glute Kickback
3
15 reps
-
5
Seated Hamstring Curl
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
-
2
Single Leg Press
3
12 reps
-
3
Leg Press
2
12 reps
-
4
Glute Kickback
3
15 reps
-
5
Seated Hamstring Curl
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
-
2
Single Leg Press
3
12 reps
-
3
Leg Press
2
12 reps
-
4
Glute Kickback
3
15 reps
-
5
Seated Hamstring Curl
3
10 reps
-
Week 1
1 / 8 Weeks
Day 2
1
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
2
Lateral Raise (Dumbbell)
3 Sets
15 Reps
-
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
-
4
Arnold Press
3 Sets
10 Reps
-
5
Tricep Rope Push Down (Cable)
3 Sets
12-15 Reps
-
6
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
-
Day 4
1
Lat Pulldown
3 Sets
10-12 Reps
-
2
Seated Row (Cable)
3 Sets
10 Reps
-
3
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
-
4
Face Pull
3 Sets
15 Reps
-
5
Single Arm Row (Dumbbell)
3 Sets
10 Reps
-
6
Incline Curl (Dumbbell)
3 Sets
10 Reps
-
7
Hammer Curl (Cable)
3 Sets
12 Reps
-
Day 5
1
Hack Squat
3 Sets
10 Reps
-
2
Single Leg Press
3 Sets
12 Reps
-
3
Leg Press
2 Sets
12 Reps
-
4
Glute Kickback
3 Sets
15 Reps
-
5
Seated Hamstring Curl
3 Sets
10 Reps
-
Day 3
1
Glute Bridge (Band)
4 Sets
20 Reps
-
2
Hip Adductor (Machine)
3 Sets
12-15 Reps
-
3
Glute Kickback (Cable)
3 Sets
15 Reps
-
4
Hip Abductor (Machine)
1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
10 Reps
-
-
-
-
5
Stair Climber
1 Set
10 mins
-
Day 1
1
Hip Thrust (Barbell)
1 Set
1 Set
2 Sets
10 Reps
8 Reps
6 Reps
-
-
-
2
Seated Hamstring Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
3
Glute Kickback (Cable)
3 Sets
15 Reps
-
4
Step-Up (Weighted)
3 Sets
8-10 Reps
-
5
Pull Through (Cable)
3 Sets
10-12 Reps
-
6
Hip Abductor (Machine)
3 Sets
15-20 Reps
-
7
Standing Calf Raise
3 Sets
15-20 Reps
-