IntermediateFree

5 day booty buster 2.0

Sculpt your dream backside in just 4 weeks—20 intense sessions to lift, tone, and transform your glutes for unstoppable confidence.

Mathew B.· Oct 2025

4athletes running this program

Free on iOS & Android

Overview

Length

4 weeks

Days / week

5 days

Level

Intermediate

Goal

Muscle, Women's

Equipment

At Home

Session length

20 min

**5 Day Booty Buster 2.0** is a comprehensive 4-week program designed to sculpt and strengthen your glutes while enhancing overall lower body strength. With 5 workouts per week, you'll engage in a variety of exercises, including glute bridges, deadlifts, and lunges, to target key muscle groups effectively. Each session is crafted to maximize your results, combining bodyweight and dumbbell movements that challenge your limits and keep you motivated. Get ready to elevate your fitness and achieve the booty of your dreams!

Who it's for

Intermediate athletes ready for a structured program

Athletes focused on building muscle size

Athletes who can train 5 days per week

Athletes who prefer training at home with minimal equipment

Muscle engagement

Front

Back

Glutes

24.1%

Hamstrings

16.1%

Lower Back

11.8%

Quadriceps

11.1%

Abs

7.7%

Lats

5.3%

Abductors

4.6%

Upper Back

4.6%

Stretching

3.1%

Chest

2.5%

Front Delts

2.2%

Biceps

1.9%

Triceps

1.9%

Middle Delts

1.5%

Adductors

1.5%

Week 1 Workouts

#	Exercise	Sets	Reps
1	Bird Dog	2	12 reps
2	Dead Bug	2	12 reps
3	Hip Abduction (Band)	2	12 reps

#	Exercise	Sets	Reps
1	Pullover (Dumbbell)	1	15 reps
2	One Arm Bent Over Row	1	12 reps
3	Bent Over Row (Dumbbell)	2	12 reps
4	Overhead Press (Dumbbell)	1	12 reps
5	Bench Press (Dumbbell)	1	12 reps

#	Exercise	Sets	Reps
1	Glute Bridge (Dumbbell)	2	12 reps
2	Romanian Deadlift (Dumbbell)	2	12 reps
3	Lunge (Dumbbell)	1	12 reps
4	Glute Kickback	1	12 reps
5	Glute Bridge Hold	1	60 min

#	Exercise	Sets	Reps
1	Goblet Squat	2	12 reps
2	Side Lunges	1	12 reps
3	Good Morning	2	12 reps
4	Single Leg Hip Thrust	1	12 reps

#	Exercise	Sets	Reps
1	Glute Bridge (Dumbbell)	2	12 reps
2	Deadlift (Dumbbell)	2	12 reps
3	Kettlebell Swing	1	20 reps
4	Reverse Lunge (Dumbbell)	1	12 reps

Weeks 2–4 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, 5 day booty buster 2.0 is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 4 weeks are fully unlocked.

This is a home workout program. No gym required. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.

Each session typically takes around 20 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.

5 day booty buster 2.0 is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.

The program runs for 4 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

5 day booty buster 2.0 is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.

Get started

Auto-progressionWeights and targets update automatically based on how you perform.

Training logLog every set and track your weights automatically each session.

Progress trackingSee your strength gains over weeks and months with built-in analytics.

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Free on iOS & Android