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BBBBB: Bastardized Booty Boring But Big

by Caustobiolith

Program Description

I spam my glutes with volume like I hate myself. I also spam my back, because it doesn't grow otherwise. I don't need anything else. A lot of volume here, with rep periodization. 1 workout takes about 1 h 15-30 min. If you are going to do this program, you can slaughter it further, I don't mind. Do whatever.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    80 minutes
  • Created
    Aug 29, 2025 11:53
  • Last Edited
    Nov 19, 2025 04:45

Summary

Unleash your inner powerhouse with the BBBBB: Bastardized Booty Boring But Big program! Over four weeks, this three-day-per-week regimen combines targeted lower body and upper body exercises to sculpt and strengthen your physique. Expect to tackle movements like Rear Foot Elevated Split Squats and Deadlifts, designed to maximize glute engagement and overall muscle growth. With a full gym at your disposal, you'll have everything you need to elevate your training and achieve impressive results. Get ready to embrace the grind and transform your body!
Muscle Engagement
Front
Back
MuscleSet
Glutes
20.8%
Hamstrings
13.8%
Quadriceps
13%
Lats
10.6%
Upper Back
10%
Abs
7.9%
Lower Back
4.9%
Chest
4.9%
Biceps
4.7%
Triceps
2.9%
Abductors
2.6%
Front Delts
2%
Adductors
2%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Hip Thrust (Machine)
5
8-12 reps
RPE 8.5
3
Romanian Deadlift (Barbell)
3
1
1
7 reps
7 reps
7 reps
RPE 8
RPE 8.5
RPE 9
4
Leg Press (45 Degrees)
4
1
8-12 reps
8-12 reps
RPE 8
RPE 8.5
5
Lat Pulldown
4
1
6-8 reps
6-8 reps
RPE 8
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Hip Thrust (Machine)
5
10-15 reps
RPE 8.5
3
Romanian Deadlift (Barbell)
3
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
4
Leg Press (45 Degrees)
4
1
12-15 reps
12-15 reps
RPE 8
RPE 8.5
5
Lat Pulldown
4
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Hip Thrust (Machine)
5
10-20 reps
RPE 8.5
3
Romanian Deadlift (Barbell)
3
1
1
13 reps
13 reps
13 reps
RPE 8
RPE 8.5
RPE 9
4
Leg Press (45 Degrees)
4
1
15-20 reps
15-20 reps
RPE 8
RPE 8.5
5
Lat Pulldown
4
1
12-15 reps
12-15 reps
RPE 8
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Hip Thrust (Machine)
3
10-15 reps
RPE 8.5
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
4
Leg Press (45 Degrees)
3
12-15 reps
RPE 8
5
Lat Pulldown
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Foot Elevated Split Squat
3
2
7 reps
7 reps
RPE 8
RPE 9
2
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
3
Hip Thrust (Machine)
5
15 reps
-
4
Pull-Up (Assisted)
3
2
6-8 reps
6-8 reps
RPE 8.5
RPE 9
5
Bench Press (Dumbbell)
4
1
6-8 reps
6-8 reps
RPE 8
RPE 9
6
Bent Over Row (Barbell)
4
1
6-8 reps
6-8 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Foot Elevated Split Squat
3
2
10 reps
10 reps
RPE 8
RPE 9
2
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
3
Hip Thrust (Machine)
5
15 reps
-
4
Pull-Up (Assisted)
3
2
8-12 reps
8-12 reps
RPE 8.5
RPE 9
5
Bench Press (Dumbbell)
4
1
8-12 reps
8-12 reps
RPE 8
RPE 9
6
Bent Over Row (Barbell)
4
1
8-12 reps
8-12 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Foot Elevated Split Squat
3
2
15 reps
15 reps
RPE 8
RPE 9
2
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
3
Hip Thrust (Machine)
5
20 reps
-
4
Pull-Up (Assisted)
3
2
12-15 reps
12-15 reps
RPE 8.5
RPE 9
5
Bench Press (Dumbbell)
4
1
12-15 reps
12-15 reps
RPE 8
RPE 9
6
Bent Over Row (Barbell)
4
1
12-15 reps
12-15 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Foot Elevated Split Squat
3
10 reps
RPE 8
2
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
3
Hip Thrust (Machine)
3
20 reps
-
4
Pull-Up (Assisted)
3
8-12 reps
RPE 8.5
5
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
6
Bent Over Row (Barbell)
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Hip Thrust (Machine)
5
15 reps
-
3
Squat (Barbell)
2
2
1
7 reps
7 reps
7 reps
RPE 8
RPE 8.5
RPE 9
4
Seated Row (Cable)
1
4
6-8 reps
6-8 reps
-
-
5
Hanging Knee Raise
5
RPE 8
6
Hip Abductor (Machine)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Hip Thrust (Machine)
5
15 reps
-
3
Squat (Barbell)
2
2
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
4
Seated Row (Cable)
1
4
8-12 reps
8-12 reps
-
-
5
Hanging Knee Raise
5
RPE 8
6
Hip Abductor (Machine)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Hip Thrust (Machine)
5
20 reps
-
3
Squat (Barbell)
2
2
1
13 reps
13 reps
13 reps
RPE 8
RPE 8.5
RPE 9
4
Seated Row (Cable)
1
4
12-15 reps
12-15 reps
-
-
5
Hanging Knee Raise
5
RPE 8
6
Hip Abductor (Machine)
3
20-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Hip Thrust (Machine)
3
20 reps
-
3
Squat (Barbell)
2
1
10 reps
10 reps
RPE 8
RPE 8.5
4
Seated Row (Cable)
1
2
8-12 reps
8-12 reps
-
-
5
Hanging Knee Raise
3
RPE 8
6
Hip Abductor (Machine)
3
15-20 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Hip Thrust (Machine)
5 Sets
8-12 Reps
@8.5
3
Romanian Deadlift (Barbell)
3 Sets
1 Set
1 Set
7 Reps
7 Reps
7 Reps
@8
@8.5
@9
4
Leg Press (45 Degrees)
4 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@8.5
5
Lat Pulldown
4 Sets
1 Set
6-8 Reps
6-8 Reps
@8
@9.5
Day 2
1
Rear Foot Elevated Split Squat
3 Sets
2 Sets
7 Reps
7 Reps
@8
@9
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
3
Hip Thrust (Machine)
5 Sets
15 Reps
-
4
Pull-Up (Assisted)
3 Sets
2 Sets
6-8 Reps
6-8 Reps
@8.5
@9
5
Bench Press (Dumbbell)
4 Sets
1 Set
6-8 Reps
6-8 Reps
@8
@9
6
Bent Over Row (Barbell)
4 Sets
1 Set
6-8 Reps
6-8 Reps
@8
@9
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Hip Thrust (Machine)
5 Sets
15 Reps
-
3
Squat (Barbell)
2 Sets
2 Sets
1 Set
7 Reps
7 Reps
7 Reps
@8
@8.5
@9
4
Seated Row (Cable)
1 Set
4 Sets
6-8 Reps
6-8 Reps
-
-
5
Hanging Knee Raise
5 Sets
@8
6
Hip Abductor (Machine)
3 Sets
10-15 Reps
-