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The Booty Body Blueprint Work Capacity Block

Build your booty. Sculpt your body. Where strength meets sculpting — this is your blueprint.

Jefferey G.· Sep 2025

3athletes running this program

iOS & Android

Overview

Length

5 weeks

Days / week

5 days

Level

Beginner, Intermediate, Advanced

Goal

Muscle, Strength, Women's

Equipment

Full Gym

Session length

80 min

The Booty Body Blueprint is a strength-based training program designed to build glutes, sculpt a balanced feminine physique, and increase overall strength and confidence. This isn’t just another “booty band” circuit — it’s a progressive, intelligently designed blueprint that blends compound barbell lifts, targeted hypertrophy work, and aesthetic-focused accessories to transform your body from the ground up. Whether you're brand new to lifting or looking to level up your training, The Booty Body Blueprint will guide you through each phase with purpose, intensity, and structure — helping you look strong, feel powerful, and train like you mean it.

Who it's for

Athletes of all experience levels

Athletes focused on gaining both size and strength

Athletes who can train 5 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Glutes

15.2%

Abs

14.3%

Hamstrings

10.9%

Triceps

9.4%

Front Delts

9.4%

Lower Back

7.4%

Middle Delts

6.8%

Upper Back

6.6%

Lats

5.3%

Biceps

2.7%

Chest

2.7%

Quadriceps

2.7%

Forearms

2.7%

Calves

2.7%

Adductors

1.3%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Front Squat (3-2-0 Tempo)	3	8–10 reps	@6
2	Step Ups (DB, KB, Or BB)	2	10–12 reps	@7
3	BB Lateral Lunge (Fixed Stance)	2	10–12 reps	@7
Superset
4A	Cable Side Kicks (Hip Adbduction)	2	12–15 reps	@7
4B	Glute Kickback (Cable)	2	12–15 reps	@7
Superset
5A	Pull-Up (Assisted)	2	10–12 reps	@7
5B	Dip (Assisted)	2	10–12 reps	@7
Superset
6A	Candlestick	2	12–15 reps	@7
6B	Reverse Crunch Pulse	2	AMRAP	@7
6C	Pelvic Tilts	2	10 reps	@1
7	Suitcase Carry (DB Or KB)	2	1 min	@7

#	Exercise	Sets	Reps	Load
1	Low Incline DB Bench Press	3	8–10 reps	@6
2	Low Incline DB Fly	2	10–12 reps	@7
3	Seated Overhead Press (Dumbbell)	2	10–12 reps	@7
Superset
4A	Cable Curl (Facing Away) Or DB Curl (45° Incline Bench)	2	12–15 reps	@7
4B	Cable Or DB Lateral Raise	2	12–15 reps	@7
Superset
5A	Walking Lunge (Dumbbell)	2	12–15 reps	@7
5B	Farmer's Walk (Weighted)	2	0.5 min	@7
Superset
6A	Sled Push/Drag	4	0.5 min	@7
6B	Seated Pelvic Floor Raise	4	10 reps	@1

#	Exercise	Sets	Reps	Load
1	Deadlift (1 Plate Deficit)	3	8–10 reps	@6
2	Seated Hamstring Curl	2	12–15 reps	@7
3	Seated Calf Raise	2	12–15 reps	@7
4	Back Extension (Weighted)	2	12–15 reps	@7
Superset
5A	Banded Dead Bug	2	12–15 reps	@7
5B	Banded Fire Hydrants (0-2-3 Tempo)	2	12–15 reps	@7
5C	Banded Bird Dog	2	12–15 reps	@7
5D	Banded Side Lying Hip Raise	2	12–15 reps	@7
6	Trap Bar Farmer Carry	2	0.5 min	@7

#	Exercise	Sets	Reps	Load
1	Overhead Press (Barbell)	3	8–10 reps	@6
2	Good Morning	2	10–12 reps	@7
3	Seated Row (Cable)	2	10–12 reps	@7
4	Cable Woodchopper (Low To High)	2	12–15 reps	@7
5	Cable Woodchopper (High To Low)	2	12–15 reps	@7
Superset
6A	Pallof Press	2	12–15 reps	@7
6B	Cable Crunch	2	12–15 reps	@7
6C	Pelvic Tilts	2	10 reps	@1
Superset
7A	RKC Plank (Posterior Pelvic Tilt)	2	0.5 min	@7
7B	Overhead Farmer Carry	2	0.5 min	@7

#	Exercise	Sets	Reps	Load
1	Hip Thrust (Barbell)	3	8–10 reps	@6
2	Deficit Barbell RDL (1 Plate Deficit)	2	10–12 reps	@7
3	Curtsy Lunge (Barbell)	2	10–12 reps	@7
4	BB Lateral Lunge (Fixed Stance)	2	10–12 reps	@7
Superset
5A	Glute Kickback (Cable)	2	12–15 reps	@7
5B	Cable Side Kicks (Hip Adbduction)	2	12–15 reps	@7
5C	Cable Hip Adduction	2	12–15 reps	@7
5D	Hanging Leg Raise	2	12–15 reps	@7
Superset
6A	Front Rack Carry (DB, KB, Or BB)	2	0.5 min	@7
6B	Sled Push/Drag	2	0.5 min	@7

Weeks 2–5 are in the app

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

Common questions

Yes, The Booty Body Blueprint Work Capacity Block is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 5 weeks are fully unlocked.

This program is built around a full gym. 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 80 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.

The Booty Body Blueprint Work Capacity Block 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 5 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

The Booty Body Blueprint Work Capacity Block 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

11,000+ free programsStrength, hypertrophy, powerlifting and more, from elite coaches. All free.

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

Coaching notesBuilt-in cues from the creator inside every workout session.

Progress trackingLog every set and see your strength gains over weeks and months.

Advanced analyticsTrack volume, intensity, and 1RM trends to see exactly how your training is evolving.

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