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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 31, 2025 07:08

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
16.7%
Quadriceps
14.5%
Hamstrings
12.7%
Lats
11.9%
Upper Back
11.2%
Abs
7.5%
Chest
5.5%
Biceps
5.3%
Lower Back
4.2%
Triceps
3.3%
Abductors
2.9%
Front Delts
2.2%
Adductors
2.2%
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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
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
-