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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
    Aug 30, 2025 12:25
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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
Romanian Deadlift (Barbell)
3
1
1
7 reps
7 reps
7 reps
RPE 8
RPE 8.5
RPE 9
3
Leg Press (45 Degrees)
4
1
8-12 reps
8-12 reps
RPE 8
RPE 8.5
4
Lat Pulldown
4
1
6-8 reps
6-8 reps
RPE 8
RPE 9.5
5
Hip Thrust (Machine)
5
8-12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Romanian Deadlift (Barbell)
3
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
3
Leg Press (45 Degrees)
4
1
12-15 reps
12-15 reps
RPE 8
RPE 8.5
4
Lat Pulldown
4
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
5
Hip Thrust (Machine)
5
10-15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Romanian Deadlift (Barbell)
3
1
1
13 reps
13 reps
13 reps
RPE 8
RPE 8.5
RPE 9
3
Leg Press (45 Degrees)
4
1
15-20 reps
15-20 reps
RPE 8
RPE 8.5
4
Lat Pulldown
4
1
12-15 reps
12-15 reps
RPE 8
RPE 9.5
5
Hip Thrust (Machine)
5
10-20 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Leg Press (45 Degrees)
3
12-15 reps
RPE 8
4
Lat Pulldown
3
8-12 reps
RPE 8
5
Hip Thrust (Machine)
3
10-15 reps
RPE 8.5
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
Pull-Up (Assisted)
3
2
6-8 reps
6-8 reps
RPE 8.5
RPE 9
4
Bench Press (Dumbbell)
4
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
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
Pull-Up (Assisted)
3
2
8-12 reps
8-12 reps
RPE 8.5
RPE 9
4
Bench Press (Dumbbell)
4
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
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
Pull-Up (Assisted)
3
2
12-15 reps
12-15 reps
RPE 8.5
RPE 9
4
Bench Press (Dumbbell)
4
1
12-15 reps
12-15 reps
RPE 8
RPE 9
5
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
Pull-Up (Assisted)
3
8-12 reps
RPE 8.5
4
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
5
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
Squat (Barbell)
2
2
1
7 reps
7 reps
7 reps
RPE 8
RPE 8.5
RPE 9
3
Seated Row (Cable)
1
4
6-8 reps
6-8 reps
-
-
4
Hanging Knee Raise
5
RPE 8
5
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
Squat (Barbell)
2
2
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
3
Seated Row (Cable)
1
4
8-12 reps
8-12 reps
-
-
4
Hanging Knee Raise
5
RPE 8
5
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
Squat (Barbell)
2
2
1
13 reps
13 reps
13 reps
RPE 8
RPE 8.5
RPE 9
3
Seated Row (Cable)
1
4
12-15 reps
12-15 reps
-
-
4
Hanging Knee Raise
5
RPE 8
5
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
Squat (Barbell)
2
1
10 reps
10 reps
RPE 8
RPE 8.5
3
Seated Row (Cable)
1
2
8-12 reps
8-12 reps
-
-
4
Hanging Knee Raise
3
RPE 8
5
Hip Abductor (Machine)
3
15-20 reps
-
Week 1
1 / 4 Weeks
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
Pull-Up (Assisted)
3 Sets
2 Sets
6-8 Reps
6-8 Reps
@8.5
@9
4
Bench Press (Dumbbell)
4 Sets
1 Set
6-8 Reps
6-8 Reps
@8
@9
5
Bent Over Row (Barbell)
4 Sets
1 Set
6-8 Reps
6-8 Reps
@8
@9
Day 1
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Romanian Deadlift (Barbell)
3 Sets
1 Set
1 Set
7 Reps
7 Reps
7 Reps
@8
@8.5
@9
3
Leg Press (45 Degrees)
4 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@8.5
4
Lat Pulldown
4 Sets
1 Set
6-8 Reps
6-8 Reps
@8
@9.5
5
Hip Thrust (Machine)
5 Sets
8-12 Reps
@8.5
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Squat (Barbell)
2 Sets
2 Sets
1 Set
7 Reps
7 Reps
7 Reps
@8
@8.5
@9
3
Seated Row (Cable)
1 Set
4 Sets
6-8 Reps
6-8 Reps
-
-
4
Hanging Knee Raise
5 Sets
@8
5
Hip Abductor (Machine)
3 Sets
10-15 Reps
-