logo
BoostcampPNG

Bikini booty

by Katarina W.
45 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
    Sep 16, 2025 02:03

Summary

Transform your lower body with the Bikini Booty program, a focused 6-week journey designed to sculpt and tone your glutes and legs. Committing just three days a week, you'll engage in a variety of effective exercises like deadlifts, hip thrusts, and goblet squats, ensuring a balanced approach to strength and endurance. This program is perfect for those looking to enhance their physique while building functional strength. Get ready to embrace your curves and feel empowered as you progress through each week!
Muscle Engagement
Front
Back
MuscleSet
Glutes
15.8%
Quadriceps
10.9%
Abs
10.4%
Hamstrings
10.4%
Triceps
10.4%
Biceps
8.9%
Upper Back
8.4%
Chest
5%
Lower Back
4.5%
Rear Delts
4.5%
Lats
4.5%
Front Delts
2%
Adductors
2%
Forearms
1.5%
Middle Delts
1%
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
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
-