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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 02, 2025 02:08
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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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
-