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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 03, 2025 03:24

Summary

Transform your physique with Amie’s Big Booty Goals, an 8-week program designed to sculpt and strengthen your glutes while enhancing your upper body. With five days of targeted workouts each week, you'll engage in a mix of upper body push and pull exercises, ensuring balanced muscle development. This comprehensive plan combines dumbbell and cable movements to maximize your results, making every session count. Get ready to elevate your fitness game and achieve that confident, powerful look!
Muscle Engagement
Front
Back
MuscleSet
Glutes
21.7%
Hamstrings
11.3%
Upper Back
9.9%
Triceps
7.5%
Biceps
6.3%
Middle Delts
6.3%
Quadriceps
5.6%
Lats
5.1%
Front Delts
5.1%
Abductors
4.7%
Rear Delts
4%
Lower Back
3.9%
Abs
2.1%
Chest
2%
Adductors
2%
Calves
1%
Forearms
0.8%
Cardio
0.7%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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Star
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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
-
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
Romanian Deadlift (Barbell)
3
8-10 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
-
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
-
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
Romanian Deadlift (Barbell)
3
8-10 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
-
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
-
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
Romanian Deadlift (Barbell)
3
8-10 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
-
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
-
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
Romanian Deadlift (Barbell)
3
8-10 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
-
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 Romanian Deadlift
3
10-12 reps
-
3
Glute Kickback
3
15 reps
-
4
Seated Hamstring Curl
3
10 reps
-
5
Back Extension
3
12-15 reps
-
6
Standing Calf Raise
3
12-15 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 Romanian Deadlift
3
10-12 reps
-
3
Glute Kickback
3
15 reps
-
4
Seated Hamstring Curl
3
10 reps
-
5
Back Extension
3
12-15 reps
-
6
Standing Calf Raise
3
12-15 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 Romanian Deadlift
3
10-12 reps
-
3
Glute Kickback
3
15 reps
-
4
Seated Hamstring Curl
3
10 reps
-
5
Back Extension
3
12-15 reps
-
6
Standing Calf Raise
3
12-15 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 Romanian Deadlift
3
10-12 reps
-
3
Glute Kickback
3
15 reps
-
4
Seated Hamstring Curl
3
10 reps
-
5
Back Extension
3
12-15 reps
-
6
Standing Calf Raise
3
12-15 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 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
-
Day 5
1
Hack Squat
3 Sets
10 Reps
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2
Single Leg Press
3 Sets
12 Reps
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3
Leg Press
2 Sets
12 Reps
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4
Glute Kickback
3 Sets
15 Reps
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5
Seated Hamstring Curl
3 Sets
10 Reps
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