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Cultivating The Mass Of Your Ass

by Simon B.

Program Description

Focuses on glute and back strength.

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Oct 02, 2025 01:47
  • Last Edited
    Oct 04, 2025 01:10

Summary

Transform your lower body in just 8 weeks with this focused program designed to build strength and mass in your glutes and legs. With four dedicated training days each week, you’ll tackle a variety of exercises including Smith Machine squats, barbell hip thrusts, and machine leg curls, ensuring comprehensive muscle engagement. Each session is structured to maximize intensity and effectiveness, pushing you to new limits. Get ready to sculpt and strengthen your physique while enjoying the journey to a firmer, more powerful backside!
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
14.5%
Glutes
12.1%
Abs
9.8%
Adductors
8.1%
Upper Back
7.5%
Biceps
7.5%
Triceps
6.9%
Quadriceps
6.4%
Chest
5.8%
Lats
5.2%
Front Delts
4.6%
Middle Delts
4%
Lower Back
3.5%
Rear Delts
2.9%
Forearms
1.2%
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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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
5
10 reps
-
2
Hanging Leg Raise
5
10 reps
-
3
Hip Thrust (Barbell)
5
10 reps
-
4
Hip Adductor (Machine)
5
10 reps
-
5
Lying Leg Curl
5
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
5
10 reps
-
2
Hanging Leg Raise
5
10 reps
-
3
Hip Thrust (Barbell)
5
10 reps
-
4
Hip Adductor (Machine)
5
10 reps
-
5
Lying Leg Curl
5
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
5
10 reps
-
2
Hanging Leg Raise
5
10 reps
-
3
Hip Thrust (Barbell)
5
10 reps
-
4
Hip Adductor (Machine)
5
10 reps
-
5
Lying Leg Curl
5
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
5
10 reps
-
2
Hanging Leg Raise
5
10 reps
-
3
Hip Thrust (Barbell)
5
10 reps
-
4
Hip Adductor (Machine)
5
10 reps
-
5
Lying Leg Curl
5
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
5
10 reps
-
2
Hanging Leg Raise
5
10 reps
-
3
Hip Thrust (Barbell)
5
10 reps
-
4
Hip Adductor (Machine)
5
10 reps
-
5
Lying Leg Curl
5
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
5
10 reps
-
2
Hanging Leg Raise
5
10 reps
-
3
Hip Thrust (Barbell)
5
10 reps
-
4
Hip Adductor (Machine)
5
10 reps
-
5
Lying Leg Curl
5
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
5
10 reps
-
2
Hanging Leg Raise
5
10 reps
-
3
Hip Thrust (Barbell)
5
10 reps
-
4
Hip Adductor (Machine)
5
10 reps
-
5
Lying Leg Curl
5
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
5
10 reps
-
2
Hanging Leg Raise
5
10 reps
-
3
Hip Thrust (Barbell)
5
10 reps
-
4
Hip Adductor (Machine)
5
10 reps
-
5
Lying Leg Curl
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Dumbbell)
5
10 reps
-
2
Overhead Press (Barbell)
5
10 reps
-
3
Cable Crossover
5
20 reps
-
4
Rear Delt Fly (Machine)
5
10 reps
-
5
Overhead Tricep Extension (Cable)
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Dumbbell)
5
10 reps
-
2
Overhead Press (Barbell)
5
10 reps
-
3
Cable Crossover
5
20 reps
-
4
Rear Delt Fly (Machine)
5
10 reps
-
5
Overhead Tricep Extension (Cable)
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Dumbbell)
5
10 reps
-
2
Overhead Press (Barbell)
5
10 reps
-
3
Cable Crossover
5
20 reps
-
4
Rear Delt Fly (Machine)
5
10 reps
-
5
Overhead Tricep Extension (Cable)
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Dumbbell)
5
10 reps
-
2
Overhead Press (Barbell)
5
10 reps
-
3
Cable Crossover
5
20 reps
-
4
Rear Delt Fly (Machine)
5
10 reps
-
5
Overhead Tricep Extension (Cable)
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Dumbbell)
5
10 reps
-
2
Overhead Press (Barbell)
5
10 reps
-
3
Cable Crossover
5
20 reps
-
4
Rear Delt Fly (Machine)
5
10 reps
-
5
Overhead Tricep Extension (Cable)
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Dumbbell)
5
10 reps
-
2
Overhead Press (Barbell)
5
10 reps
-
3
Cable Crossover
5
20 reps
-
4
Rear Delt Fly (Machine)
5
10 reps
-
5
Overhead Tricep Extension (Cable)
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Dumbbell)
5
10 reps
-
2
Overhead Press (Barbell)
5
10 reps
-
3
Cable Crossover
5
20 reps
-
4
Rear Delt Fly (Machine)
5
10 reps
-
5
Overhead Tricep Extension (Cable)
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Dumbbell)
5
10 reps
-
2
Overhead Press (Barbell)
5
10 reps
-
3
Cable Crossover
5
20 reps
-
4
Rear Delt Fly (Machine)
5
10 reps
-
5
Overhead Tricep Extension (Cable)
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
15 reps
-
2
Preacher Curl (Barbell)
5
10 reps
-
3
Chest Supported Row (Machine)
5
10 reps
-
4
Wide Grip Lat Pulldown
5
15 reps
-
5
Bicep Curl (Barbell)
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
15 reps
-
2
Preacher Curl (Barbell)
5
10 reps
-
3
Chest Supported Row (Machine)
5
10 reps
-
4
Wide Grip Lat Pulldown
5
15 reps
-
5
Bicep Curl (Barbell)
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
15 reps
-
2
Preacher Curl (Barbell)
5
10 reps
-
3
Chest Supported Row (Machine)
5
10 reps
-
4
Wide Grip Lat Pulldown
5
15 reps
-
5
Bicep Curl (Barbell)
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
15 reps
-
2
Preacher Curl (Barbell)
5
10 reps
-
3
Chest Supported Row (Machine)
5
10 reps
-
4
Wide Grip Lat Pulldown
5
15 reps
-
5
Bicep Curl (Barbell)
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
15 reps
-
2
Preacher Curl (Barbell)
5
10 reps
-
3
Chest Supported Row (Machine)
5
10 reps
-
4
Wide Grip Lat Pulldown
5
15 reps
-
5
Bicep Curl (Barbell)
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
15 reps
-
2
Preacher Curl (Barbell)
5
10 reps
-
3
Chest Supported Row (Machine)
5
10 reps
-
4
Wide Grip Lat Pulldown
5
15 reps
-
5
Bicep Curl (Barbell)
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
15 reps
-
2
Preacher Curl (Barbell)
5
10 reps
-
3
Chest Supported Row (Machine)
5
10 reps
-
4
Wide Grip Lat Pulldown
5
15 reps
-
5
Bicep Curl (Barbell)
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
15 reps
-
2
Preacher Curl (Barbell)
5
10 reps
-
3
Chest Supported Row (Machine)
5
10 reps
-
4
Wide Grip Lat Pulldown
5
15 reps
-
5
Bicep Curl (Barbell)
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
5
10 reps
-
2
Hanging Leg Raise
5
10 reps
-
3
Hip Thrust (Barbell)
5
10 reps
-
4
Hip Adductor (Machine)
5
10 reps
-
5
Lying Leg Curl
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
5
10 reps
-
2
Hanging Leg Raise
5
10 reps
-
3
Hip Thrust (Barbell)
5
10 reps
-
4
Hip Adductor (Machine)
5
10 reps
-
5
Lying Leg Curl
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
5
10 reps
-
2
Hanging Leg Raise
5
10 reps
-
3
Hip Thrust (Barbell)
5
10 reps
-
4
Hip Adductor (Machine)
5
10 reps
-
5
Lying Leg Curl
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
5
10 reps
-
2
Hanging Leg Raise
5
10 reps
-
3
Hip Thrust (Barbell)
5
10 reps
-
4
Hip Adductor (Machine)
5
10 reps
-
5
Lying Leg Curl
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
5
10 reps
-
2
Hanging Leg Raise
5
10 reps
-
3
Hip Thrust (Barbell)
5
10 reps
-
4
Hip Adductor (Machine)
5
10 reps
-
5
Lying Leg Curl
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
5
10 reps
-
2
Hanging Leg Raise
5
10 reps
-
3
Hip Thrust (Barbell)
5
10 reps
-
4
Hip Adductor (Machine)
5
10 reps
-
5
Lying Leg Curl
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
5
10 reps
-
2
Hanging Leg Raise
5
10 reps
-
3
Hip Thrust (Barbell)
5
10 reps
-
4
Hip Adductor (Machine)
5
10 reps
-
5
Lying Leg Curl
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
5
10 reps
-
2
Hanging Leg Raise
5
10 reps
-
3
Hip Thrust (Barbell)
5
10 reps
-
4
Hip Adductor (Machine)
5
10 reps
-
5
Lying Leg Curl
5
10 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Squat (Smith Machine)
5 Sets
10 Reps
-
2
Hanging Leg Raise
5 Sets
10 Reps
-
3
Hip Thrust (Barbell)
5 Sets
10 Reps
-
4
Hip Adductor (Machine)
5 Sets
10 Reps
-
5
Lying Leg Curl
5 Sets
10 Reps
-
Day 4
1
Squat (Smith Machine)
5 Sets
10 Reps
-
2
Hanging Leg Raise
5 Sets
10 Reps
-
3
Hip Thrust (Barbell)
5 Sets
10 Reps
-
4
Hip Adductor (Machine)
5 Sets
10 Reps
-
5
Lying Leg Curl
5 Sets
10 Reps
-
Day 3
1
Romanian Deadlift (Barbell)
5 Sets
15 Reps
-
2
Preacher Curl (Barbell)
5 Sets
10 Reps
-
3
Chest Supported Row (Machine)
5 Sets
10 Reps
-
4
Wide Grip Lat Pulldown
5 Sets
15 Reps
-
5
Bicep Curl (Barbell)
5 Sets
10 Reps
-
Day 2
1
Decline Bench Press (Dumbbell)
5 Sets
10 Reps
-
2
Overhead Press (Barbell)
5 Sets
10 Reps
-
3
Cable Crossover
5 Sets
20 Reps
-
4
Rear Delt Fly (Machine)
5 Sets
10 Reps
-
5
Overhead Tricep Extension (Cable)
5 Sets
10 Reps
-