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5 day booty buster 2.0

by Mathew B.

Program Description

**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!

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    At Home
  • Program Length
    4 weeks
  • Time Per Workout
    20 minutes
  • Created
    Oct 11, 2025 03:32
  • Last Edited
    Oct 11, 2025 03:55
Muscle Engagement
Front
Back
MuscleSet
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%
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bird Dog
2
12 reps
-
2
Dead Bug
2
12 reps
-
3
Hip Abduction (Band)
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bird Dog
2
12 reps
-
2
Dead Bug
2
12 reps
-
3
Hip Abduction (Band)
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bird Dog
2
12 reps
-
2
Dead Bug
2
12 reps
-
3
Hip Abduction (Band)
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bird Dog
2
12 reps
-
2
Dead Bug
2
12 reps
-
3
Hip Abduction (Band)
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
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
-
Day 5
#
Exercise
Sets
Reps
Intensity
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
-
Day 5
#
Exercise
Sets
Reps
Intensity
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
-
Day 5
#
Exercise
Sets
Reps
Intensity
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
-
Week 1
1 / 4 Weeks
Day 4
1
Bird Dog
2 Sets
12 Reps
-
2
Dead Bug
2 Sets
12 Reps
-
3
Hip Abduction (Band)
2 Sets
12 Reps
-
Day 2
1
Pullover (Dumbbell)
1 Set
15 Reps
-
2
One Arm Bent Over Row
1 Set
12 Reps
-
3
Bent Over Row (Dumbbell)
2 Sets
12 Reps
-
4
Overhead Press (Dumbbell)
1 Set
12 Reps
-
5
Bench Press (Dumbbell)
1 Set
12 Reps
-
Day 1
1
Glute Bridge (Dumbbell)
2 Sets
12 Reps
-
2
Romanian Deadlift (Dumbbell)
2 Sets
12 Reps
-
3
Lunge (Dumbbell)
1 Set
12 Reps
-
4
Glute Kickback
1 Set
12 Reps
-
5
Glute Bridge Hold
1 Set
60 mins
-
Day 3
1
Goblet Squat
2 Sets
12 Reps
-
2
Side Lunges
1 Set
12 Reps
-
3
Good Morning
2 Sets
12 Reps
-
4
Single Leg Hip Thrust
1 Set
12 Reps
-
Day 5
1
Glute Bridge (Dumbbell)
2 Sets
12 Reps
-
2
Deadlift (Dumbbell)
2 Sets
12 Reps
-
3
Kettlebell Swing
1 Set
20 Reps
-
4
Reverse Lunge (Dumbbell)
1 Set
12 Reps
-