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Bikini booty

by Katarina W.
31 athletes joined

Program Description

To grow glutes

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    40 minutes
  • Created
    Oct 20, 2024 06:38
  • Last Edited
    May 05, 2025 05:47
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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
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Glute Kickback (Cable)
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Bench Press (Barbell)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
7
Plank
3
1 mins
-
8
Back Extension
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Glute Kickback (Cable)
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Bench Press (Barbell)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
7
Plank
3
1 mins
-
8
Back Extension
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Glute Kickback (Cable)
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Bench Press (Barbell)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
7
Plank
3
1 mins
-
8
Back Extension
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Glute Kickback (Cable)
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Bench Press (Barbell)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
7
Plank
3
1 mins
-
8
Back Extension
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Glute Kickback (Cable)
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Bench Press (Barbell)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
7
Plank
3
1 mins
-
8
Back Extension
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Glute Kickback (Cable)
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Bench Press (Barbell)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
7
Plank
3
1 mins
-
8
Back Extension
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
-
2
Hamstring Curl
3
10 reps
-
3
Hip Thrust (Barbell)
3
10 reps
-
4
Face Pull
3
10 reps
-
5
Bench Press (Dumbbell)
3
10 reps
-
6
Bicep Curl (EZ Bar)
3
10 reps
-
7
Tricep Rope Push Down (Cable)
3
10 reps
-
8
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
-
2
Hamstring Curl
3
10 reps
-
3
Hip Thrust (Barbell)
3
10 reps
-
4
Face Pull
3
10 reps
-
5
Bench Press (Dumbbell)
3
10 reps
-
6
Bicep Curl (EZ Bar)
3
10 reps
-
7
Tricep Rope Push Down (Cable)
3
10 reps
-
8
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
-
2
Hamstring Curl
3
10 reps
-
3
Hip Thrust (Barbell)
3
10 reps
-
4
Face Pull
3
10 reps
-
5
Bench Press (Dumbbell)
3
10 reps
-
6
Bicep Curl (EZ Bar)
3
10 reps
-
7
Tricep Rope Push Down (Cable)
3
10 reps
-
8
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
-
2
Hamstring Curl
3
10 reps
-
3
Hip Thrust (Barbell)
3
10 reps
-
4
Face Pull
3
10 reps
-
5
Bench Press (Dumbbell)
3
10 reps
-
6
Bicep Curl (EZ Bar)
3
10 reps
-
7
Tricep Rope Push Down (Cable)
3
10 reps
-
8
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
-
2
Hamstring Curl
3
10 reps
-
3
Hip Thrust (Barbell)
3
10 reps
-
4
Face Pull
3
10 reps
-
5
Bench Press (Dumbbell)
3
10 reps
-
6
Bicep Curl (EZ Bar)
3
10 reps
-
7
Tricep Rope Push Down (Cable)
3
10 reps
-
8
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
-
2
Hamstring Curl
3
10 reps
-
3
Hip Thrust (Barbell)
3
10 reps
-
4
Face Pull
3
10 reps
-
5
Bench Press (Dumbbell)
3
10 reps
-
6
Bicep Curl (EZ Bar)
3
10 reps
-
7
Tricep Rope Push Down (Cable)
3
10 reps
-
8
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Lunge (Dumbbell)
3
10 reps
-
3
Step-Up (Weighted)
3
10 reps
-
4
Rear Delt Fly (Cable)
3
10 reps
-
5
Chest Supported Row (Dumbbell)
3
10 reps
-
6
Tricep Extension (Dumbbell)
3
10 reps
-
7
Bicep Curl (Cable)
3
10 reps
-
8
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Lunge (Dumbbell)
3
10 reps
-
3
Step-Up (Weighted)
3
10 reps
-
4
Rear Delt Fly (Cable)
3
10 reps
-
5
Chest Supported Row (Dumbbell)
3
10 reps
-
6
Tricep Extension (Dumbbell)
3
10 reps
-
7
Bicep Curl (Cable)
3
10 reps
-
8
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Lunge (Dumbbell)
3
10 reps
-
3
Step-Up (Weighted)
3
10 reps
-
4
Rear Delt Fly (Cable)
3
10 reps
-
5
Chest Supported Row (Dumbbell)
3
10 reps
-
6
Tricep Extension (Dumbbell)
3
10 reps
-
7
Bicep Curl (Cable)
3
10 reps
-
8
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Lunge (Dumbbell)
3
10 reps
-
3
Step-Up (Weighted)
3
10 reps
-
4
Rear Delt Fly (Cable)
3
10 reps
-
5
Chest Supported Row (Dumbbell)
3
10 reps
-
6
Tricep Extension (Dumbbell)
3
10 reps
-
7
Bicep Curl (Cable)
3
10 reps
-
8
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Lunge (Dumbbell)
3
10 reps
-
3
Step-Up (Weighted)
3
10 reps
-
4
Rear Delt Fly (Cable)
3
10 reps
-
5
Chest Supported Row (Dumbbell)
3
10 reps
-
6
Tricep Extension (Dumbbell)
3
10 reps
-
7
Bicep Curl (Cable)
3
10 reps
-
8
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Lunge (Dumbbell)
3
10 reps
-
3
Step-Up (Weighted)
3
10 reps
-
4
Rear Delt Fly (Cable)
3
10 reps
-
5
Chest Supported Row (Dumbbell)
3
10 reps
-
6
Tricep Extension (Dumbbell)
3
10 reps
-
7
Bicep Curl (Cable)
3
10 reps
-
8
Plank
3
1 mins
-
Week 1
1 / 6 Weeks
Day 2
1
Deadlift (Barbell)
3 Sets
10 Reps
-
2
Hamstring Curl
3 Sets
10 Reps
-
3
Hip Thrust (Barbell)
3 Sets
10 Reps
-
4
Face Pull
3 Sets
10 Reps
-
5
Bench Press (Dumbbell)
3 Sets
10 Reps
-
6
Bicep Curl (EZ Bar)
3 Sets
10 Reps
-
7
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
-
8
Plank
3 Sets
1 mins
-
Day 3
1
Goblet Squat
3 Sets
10 Reps
-
2
Lunge (Dumbbell)
3 Sets
10 Reps
-
3
Step-Up (Weighted)
3 Sets
10 Reps
-
4
Rear Delt Fly (Cable)
3 Sets
10 Reps
-
5
Chest Supported Row (Dumbbell)
3 Sets
10 Reps
-
6
Tricep Extension (Dumbbell)
3 Sets
10 Reps
-
7
Bicep Curl (Cable)
3 Sets
10 Reps
-
8
Plank
3 Sets
1 mins
-
Day 1
1
Squat (Barbell)
3 Sets
10 Reps
-
2
Glute Kickback (Cable)
3 Sets
10 Reps
-
3
Lat Pulldown
3 Sets
10 Reps
-
4
Bench Press (Barbell)
3 Sets
10 Reps
-
5
Bicep Curl (Dumbbell)
3 Sets
10 Reps
-
6
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
-
7
Plank
3 Sets
1 mins
-
8
Back Extension
3 Sets
10 Reps
-