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Camillas rumpeprogram
by Anders P.
10 athletes joined
Program Description
Få større rumpe
Program Overview
Level
Novice
Goal
Muscle & Sculpting, Bodybuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
80 minutes
Created
Jan 22, 2024 02:52
Last Edited
May 08, 2024 02:36
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Week 1
1 / 12 Weeks
Day 3
1
Hip Thrust (Barbell)
1 Set
2 Sets
6-8 Reps
10-12 Reps
@8
@7.5
2
Squat (Barbell)
2 Sets
10-12 Reps
@8
3
Romanian Deadlift (Barbell)
2 Sets
8-12 Reps
@8
4
Leg Curl
2 Sets
10-12 Reps
@8
5
Side Plank
2 Sets
0.5-1 mins
@8
Day 4
1
Lat Pulldown
2 Sets
8-10 Reps
@8
2
Pull-Up (Assisted)
2 Sets
10-12 Reps
@8
3
Single Arm Row (Dumbbell)
2 Sets
6-8 Reps
@8
4
Lateral Raise (Dumbbell)
2 Sets
15 Reps
@8
5
Seated Shoulder Press (Dumbbell)
2 Sets
10 Reps
@8
6
Glute Kickback
2 Sets
20 Reps
@8
Day 1
1
Squat (Barbell)
1 Set
2 Sets
5-8 Reps
10-12 Reps
@9
@8
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8-10 Reps
@8
3
Leg Extension
2 Sets
15-20 Reps
@8
4
Leg Press
2 Sets
10 Reps
@8
5
Plank
2 Sets
1 mins
@8
Day 2
1
Bench Press (Barbell)
1 Set
2 Sets
5-8 Reps
8-10 Reps
@8-9
@7-9
2
Military Press (Barbell)
2 Sets
10-12 Reps
@7-8
3
Bicep Curl (Cable)
2 Sets
10-12 Reps
@8
4
Tricep Extension (Cable)
2 Sets
10-12 Reps
@8
5
Glute Kickback (Cable)
2 Sets
15-20 Reps
@8-9
Day 1
1
Squat (Barbell)
1 Set
2 Sets
6 Reps
10 Reps
@9
@7
2
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
@8
3
Leg Extension
2 Sets
15-20 Reps
@8
4
Leg Press
2 Sets
10 Reps
@8
5
Plank
2 Sets
1 mins
@8
Day 2
1
Bench Press (Barbell)
1 Set
2 Sets
5-8 Reps
8-10 Reps
@8-9
@7-9
2
Military Press (Barbell)
2 Sets
-
@7-8
3
Bicep Curl (Cable)
2 Sets
10-12 Reps
@8
4
Tricep Extension (Cable)
2 Sets
10-12 Reps
@8
5
Glute Kickback (Cable)
2 Sets
15-20 Reps
@8-9
Day 3
1
Hip Thrust (Barbell)
1 Set
2 Sets
6-8 Reps
10-12 Reps
@8
@7.5
2
Squat (Barbell)
2 Sets
10-12 Reps
@8
3
Romanian Deadlift (Barbell)
2 Sets
8-12 Reps
@8
4
Leg Curl
2 Sets
10-12 Reps
@8
5
Side Plank
2 Sets
0.5-1 mins
@8
Day 4
1
Lat Pulldown
2 Sets
8-10 Reps
@8
2
Pull-Up (Assisted)
2 Sets
10-12 Reps
@8
3
Single Arm Row (Dumbbell)
2 Sets
6-8 Reps
@8
4
Lateral Raise (Dumbbell)
2 Sets
15 Reps
@8
5
Seated Shoulder Press (Dumbbell)
2 Sets
10 Reps
@8
Day 1
1
Squat (Barbell)
1 Set
2 Sets
6 Reps
10 Reps
@9
@7
2
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
@8
3
Leg Extension
2 Sets
15-20 Reps
@8
4
Leg Press
2 Sets
10 Reps
@8
5
Plank
2 Sets
1 mins
@8
Day 2
1
Bench Press (Barbell)
1 Set
2 Sets
5-8 Reps
8-10 Reps
@8-9
@7-9
2
Military Press (Barbell)
2 Sets
-
@7-8
3
Bicep Curl (Cable)
2 Sets
10-12 Reps
@8
4
Tricep Extension (Cable)
2 Sets
10-12 Reps
@8
5
Glute Kickback (Cable)
2 Sets
15-20 Reps
@8-9
Day 3
1
Hip Thrust (Barbell)
1 Set
2 Sets
6-8 Reps
10-12 Reps
@8
@7.5
2
Squat (Barbell)
2 Sets
10-12 Reps
@8
3
Romanian Deadlift (Barbell)
2 Sets
8-12 Reps
@8
4
Leg Curl
2 Sets
10-12 Reps
@8
5
Side Plank
2 Sets
0.5-1 mins
@8
Day 4
1
Lat Pulldown
2 Sets
8-10 Reps
@8
2
Pull-Up (Assisted)
2 Sets
10-12 Reps
@8
3
Single Arm Row (Dumbbell)
2 Sets
6-8 Reps
@8
4
Lateral Raise (Dumbbell)
2 Sets
15 Reps
@8
5
Seated Shoulder Press (Dumbbell)
2 Sets
10 Reps
@8
Day 1
1
Squat (Barbell)
1 Set
2 Sets
6 Reps
10 Reps
@9
@7
2
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
@8
3
Leg Extension
2 Sets
15-20 Reps
@8
4
Leg Press
2 Sets
10 Reps
@8
5
Plank
2 Sets
1 mins
@8
Day 2
1
Bench Press (Barbell)
1 Set
2 Sets
5-8 Reps
8-10 Reps
@8-9
@7-9
2
Military Press (Barbell)
2 Sets
-
@7-8
3
Bicep Curl (Cable)
2 Sets
10-12 Reps
@8
4
Tricep Extension (Cable)
2 Sets
10-12 Reps
@8
5
Glute Kickback (Cable)
2 Sets
15-20 Reps
@8-9
Day 3
1
Hip Thrust (Barbell)
1 Set
2 Sets
6-8 Reps
10-12 Reps
@8
@7.5
2
Squat (Barbell)
2 Sets
10-12 Reps
@8
3
Romanian Deadlift (Barbell)
2 Sets
8-12 Reps
@8
4
Leg Curl
2 Sets
10-12 Reps
@8
5
Side Plank
2 Sets
0.5-1 mins
@8
Day 4
1
Lat Pulldown
2 Sets
8-10 Reps
@8
2
Pull-Up (Assisted)
2 Sets
10-12 Reps
@8
3
Single Arm Row (Dumbbell)
2 Sets
6-8 Reps
@8
4
Lateral Raise (Dumbbell)
2 Sets
15 Reps
@8
5
Seated Shoulder Press (Dumbbell)
2 Sets
10 Reps
@8
Day 1
1
Squat (Barbell)
1 Set
2 Sets
6 Reps
10 Reps
@9
@7
2
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
@8
3
Leg Extension
2 Sets
15-20 Reps
@8
4
Leg Press
2 Sets
10 Reps
@8
5
Plank
2 Sets
1 mins
@8
Day 2
1
Bench Press (Barbell)
1 Set
2 Sets
5-8 Reps
8-10 Reps
@8-9
@7-9
2
Military Press (Barbell)
2 Sets
-
@7-8
3
Bicep Curl (Cable)
2 Sets
10-12 Reps
@8
4
Tricep Extension (Cable)
2 Sets
10-12 Reps
@8
5
Glute Kickback (Cable)
2 Sets
15-20 Reps
@8-9
Day 3
1
Hip Thrust (Barbell)
1 Set
2 Sets
6-8 Reps
10-12 Reps
@8
@7.5
2
Squat (Barbell)
2 Sets
10-12 Reps
@8
3
Romanian Deadlift (Barbell)
2 Sets
8-12 Reps
@8
4
Leg Curl
2 Sets
10-12 Reps
@8
5
Side Plank
2 Sets
0.5-1 mins
@8
Day 4
1
Lat Pulldown
2 Sets
8-10 Reps
@8
2
Pull-Up (Assisted)
2 Sets
10-12 Reps
@8
3
Single Arm Row (Dumbbell)
2 Sets
6-8 Reps
@8
4
Lateral Raise (Dumbbell)
2 Sets
15 Reps
@8
5
Seated Shoulder Press (Dumbbell)
2 Sets
10 Reps
@8
Day 1
1
Squat (Barbell)
1 Set
2 Sets
6 Reps
10 Reps
@9
@7
2
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
@8
3
Leg Extension
2 Sets
15-20 Reps
@8
4
Leg Press
2 Sets
10 Reps
@8
5
Plank
2 Sets
1 mins
@8
Day 2
1
Bench Press (Barbell)
1 Set
2 Sets
5-8 Reps
8-10 Reps
@8-9
@7-9
2
Military Press (Barbell)
2 Sets
-
@7-8
3
Bicep Curl (Cable)
2 Sets
10-12 Reps
@8
4
Tricep Extension (Cable)
2 Sets
10-12 Reps
@8
5
Glute Kickback (Cable)
2 Sets
15-20 Reps
@8-9
Day 3
1
Hip Thrust (Barbell)
1 Set
2 Sets
6-8 Reps
10-12 Reps
@8
@7.5
2
Squat (Barbell)
2 Sets
10-12 Reps
@8
3
Romanian Deadlift (Barbell)
2 Sets
8-12 Reps
@8
4
Leg Curl
2 Sets
10-12 Reps
@8
5
Side Plank
2 Sets
0.5-1 mins
@8
Day 4
1
Lat Pulldown
2 Sets
8-10 Reps
@8
2
Pull-Up (Assisted)
2 Sets
10-12 Reps
@8
3
Single Arm Row (Dumbbell)
2 Sets
6-8 Reps
@8
4
Lateral Raise (Dumbbell)
2 Sets
15 Reps
@8
5
Seated Shoulder Press (Dumbbell)
2 Sets
10 Reps
@8
Day 1
1
Squat (Barbell)
1 Set
2 Sets
6 Reps
10 Reps
@9
@7
2
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
@8
3
Leg Extension
2 Sets
15-20 Reps
@8
4
Leg Press
2 Sets
10 Reps
@8
5
Plank
2 Sets
1 mins
@8
Day 2
1
Bench Press (Barbell)
1 Set
2 Sets
5-8 Reps
8-10 Reps
@8-9
@7-9
2
Military Press (Barbell)
2 Sets
-
@7-8
3
Bicep Curl (Cable)
2 Sets
10-12 Reps
@8
4
Tricep Extension (Cable)
2 Sets
10-12 Reps
@8
5
Glute Kickback (Cable)
2 Sets
15-20 Reps
@8-9
Day 3
1
Hip Thrust (Barbell)
1 Set
2 Sets
6-8 Reps
10-12 Reps
@8
@7.5
2
Squat (Barbell)
2 Sets
10-12 Reps
@8
3
Romanian Deadlift (Barbell)
2 Sets
8-12 Reps
@8
4
Leg Curl
2 Sets
10-12 Reps
@8
5
Side Plank
2 Sets
0.5-1 mins
@8
Day 4
1
Lat Pulldown
2 Sets
8-10 Reps
@8
2
Pull-Up (Assisted)
2 Sets
10-12 Reps
@8
3
Single Arm Row (Dumbbell)
2 Sets
6-8 Reps
@8
4
Lateral Raise (Dumbbell)
2 Sets
15 Reps
@8
5
Seated Shoulder Press (Dumbbell)
2 Sets
10 Reps
@8
Day 1
1
Squat (Barbell)
1 Set
2 Sets
6 Reps
10 Reps
@9
@7
2
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
@8
3
Leg Extension
2 Sets
15-20 Reps
@8
4
Leg Press
2 Sets
10 Reps
@8
5
Plank
2 Sets
1 mins
@8
Day 2
1
Bench Press (Barbell)
1 Set
2 Sets
5-8 Reps
8-10 Reps
@8-9
@7-9
2
Military Press (Barbell)
2 Sets
-
@7-8
3
Bicep Curl (Cable)
2 Sets
10-12 Reps
@8
4
Tricep Extension (Cable)
2 Sets
10-12 Reps
@8
5
Glute Kickback (Cable)
2 Sets
15-20 Reps
@8-9
Day 3
1
Hip Thrust (Barbell)
1 Set
2 Sets
6-8 Reps
10-12 Reps
@8
@7.5
2
Squat (Barbell)
2 Sets
10-12 Reps
@8
3
Romanian Deadlift (Barbell)
2 Sets
8-12 Reps
@8
4
Leg Curl
2 Sets
10-12 Reps
@8
5
Side Plank
2 Sets
0.5-1 mins
@8
Day 4
1
Lat Pulldown
2 Sets
8-10 Reps
@8
2
Pull-Up (Assisted)
2 Sets
10-12 Reps
@8
3
Single Arm Row (Dumbbell)
2 Sets
6-8 Reps
@8
4
Lateral Raise (Dumbbell)
2 Sets
15 Reps
@8
5
Seated Shoulder Press (Dumbbell)
2 Sets
10 Reps
@8
Day 1
1
Squat (Barbell)
1 Set
2 Sets
6 Reps
10 Reps
@9
@7
2
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
@8
3
Leg Extension
2 Sets
15-20 Reps
@8
4
Leg Press
2 Sets
10 Reps
@8
5
Plank
2 Sets
1 mins
@8
Day 2
1
Bench Press (Barbell)
1 Set
2 Sets
5-8 Reps
8-10 Reps
@8-9
@7-9
2
Military Press (Barbell)
2 Sets
-
@7-8
3
Bicep Curl (Cable)
2 Sets
10-12 Reps
@8
4
Tricep Extension (Cable)
2 Sets
10-12 Reps
@8
5
Glute Kickback (Cable)
2 Sets
15-20 Reps
@8-9
Day 3
1
Hip Thrust (Barbell)
1 Set
2 Sets
6-8 Reps
10-12 Reps
@8
@7.5
2
Squat (Barbell)
2 Sets
10-12 Reps
@8
3
Romanian Deadlift (Barbell)
2 Sets
8-12 Reps
@8
4
Leg Curl
2 Sets
10-12 Reps
@8
5
Side Plank
2 Sets
0.5-1 mins
@8
Day 4
1
Lat Pulldown
2 Sets
8-10 Reps
@8
2
Pull-Up (Assisted)
2 Sets
10-12 Reps
@8
3
Single Arm Row (Dumbbell)
2 Sets
6-8 Reps
@8
4
Lateral Raise (Dumbbell)
2 Sets
15 Reps
@8
5
Seated Shoulder Press (Dumbbell)
2 Sets
10 Reps
@8
Day 1
1
Squat (Barbell)
1 Set
2 Sets
6 Reps
10 Reps
@9
@7
2
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
@8
3
Leg Extension
2 Sets
15-20 Reps
@8
4
Leg Press
2 Sets
10 Reps
@8
5
Plank
2 Sets
1 mins
@8
Day 2
1
Bench Press (Barbell)
1 Set
2 Sets
5-8 Reps
8-10 Reps
@8-9
@7-9
2
Military Press (Barbell)
2 Sets
-
@7-8
3
Bicep Curl (Cable)
2 Sets
10-12 Reps
@8
4
Tricep Extension (Cable)
2 Sets
10-12 Reps
@8
5
Glute Kickback (Cable)
2 Sets
15-20 Reps
@8-9
Day 3
1
Hip Thrust (Barbell)
1 Set
2 Sets
6-8 Reps
10-12 Reps
@8
@7.5
2
Squat (Barbell)
2 Sets
10-12 Reps
@8
3
Romanian Deadlift (Barbell)
2 Sets
8-12 Reps
@8
4
Leg Curl
2 Sets
10-12 Reps
@8
5
Side Plank
2 Sets
0.5-1 mins
@8
Day 4
1
Lat Pulldown
2 Sets
8-10 Reps
@8
2
Pull-Up (Assisted)
2 Sets
10-12 Reps
@8
3
Single Arm Row (Dumbbell)
2 Sets
6-8 Reps
@8
4
Lateral Raise (Dumbbell)
2 Sets
15 Reps
@8
5
Seated Shoulder Press (Dumbbell)
2 Sets
10 Reps
@8
Day 1
1
Squat (Barbell)
1 Set
2 Sets
6 Reps
10 Reps
@9
@7
2
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
@8
3
Leg Extension
2 Sets
15-20 Reps
@8
4
Leg Press
2 Sets
10 Reps
@8
5
Plank
2 Sets
1 mins
@8
Day 2
1
Bench Press (Barbell)
1 Set
2 Sets
5-8 Reps
8-10 Reps
@8-9
@7-9
2
Military Press (Barbell)
2 Sets
-
@7-8
3
Bicep Curl (Cable)
2 Sets
10-12 Reps
@8
4
Tricep Extension (Cable)
2 Sets
10-12 Reps
@8
5
Glute Kickback (Cable)
2 Sets
15-20 Reps
@8-9
Day 3
1
Hip Thrust (Barbell)
1 Set
2 Sets
6-8 Reps
10-12 Reps
@8
@7.5
2
Squat (Barbell)
2 Sets
10-12 Reps
@8
3
Romanian Deadlift (Barbell)
2 Sets
8-12 Reps
@8
4
Leg Curl
2 Sets
10-12 Reps
@8
5
Side Plank
2 Sets
0.5-1 mins
@8
Day 4
1
Lat Pulldown
2 Sets
8-10 Reps
@8
2
Pull-Up (Assisted)
2 Sets
10-12 Reps
@8
3
Single Arm Row (Dumbbell)
2 Sets
6-8 Reps
@8
4
Lateral Raise (Dumbbell)
2 Sets
15 Reps
@8
5
Seated Shoulder Press (Dumbbell)
2 Sets
10 Reps
@8
Day 1
1
Squat (Barbell)
1 Set
2 Sets
6 Reps
10 Reps
@9
@7
2
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
@8
3
Leg Extension
2 Sets
15-20 Reps
@8
4
Leg Press
2 Sets
10 Reps
@8
5
Plank
2 Sets
1 mins
@8
Day 2
1
Bench Press (Barbell)
1 Set
2 Sets
5-8 Reps
8-10 Reps
@8-9
@7-9
2
Military Press (Barbell)
2 Sets
-
@7-8
3
Bicep Curl (Cable)
2 Sets
10-12 Reps
@8
4
Tricep Extension (Cable)
2 Sets
10-12 Reps
@8
5
Glute Kickback (Cable)
2 Sets
15-20 Reps
@8-9
Day 3
1
Hip Thrust (Barbell)
1 Set
2 Sets
6-8 Reps
10-12 Reps
@8
@7.5
2
Squat (Barbell)
2 Sets
10-12 Reps
@8
3
Romanian Deadlift (Barbell)
2 Sets
8-12 Reps
@8
4
Leg Curl
2 Sets
10-12 Reps
@8
5
Side Plank
2 Sets
0.5-1 mins
@8
Day 4
1
Lat Pulldown
2 Sets
8-10 Reps
@8
2
Pull-Up (Assisted)
2 Sets
10-12 Reps
@8
3
Single Arm Row (Dumbbell)
2 Sets
6-8 Reps
@8
4
Lateral Raise (Dumbbell)
2 Sets
15 Reps
@8
5
Seated Shoulder Press (Dumbbell)
2 Sets
10 Reps
@8