logo
BoostcampPNG

Bouncy Midget

by Truls B.
1 athletes joined

Program Description

Build big booty, sexy back, snatched waist.

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    9 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 29, 2025 03:17
  • Last Edited
    Oct 31, 2025 12:45
Muscle Engagement
Front
Back
MuscleSet
Glutes
16%
Upper Back
12.7%
Lats
11.1%
Hamstrings
9.4%
Triceps
6.7%
Chest
6.6%
Abs
6.3%
Biceps
6.2%
Front Delts
6.1%
Middle Delts
5.7%
Rear Delts
5%
Abductors
4%
Quadriceps
2.6%
Lower Back
1.3%
Forearms
0.3%
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
WEEK 7
WEEK 8
WEEK 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Banded Walk
3
20 reps
-
2
Leg Curl
1
1
2
10-15 reps
8-12 reps
6-8 reps
-
-
-
3
Hip Thrust (Machine)
1
1
2
10-15 reps
8-10 reps
6-8 reps
-
-
-
4
Glute Kickback (Cable)
1
2
10-15 reps
8-10 reps
-
-
5
Leg Extension
1
2
10-15 reps
6-10 reps
-
-
6
Abs Crunch (Machine)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Banded Walk
3
20 reps
-
2
Leg Curl
1
1
2
10-15 reps
8-12 reps
6-8 reps
-
-
-
3
Hip Thrust (Machine)
1
1
2
10-15 reps
8-10 reps
6-8 reps
-
-
-
4
Glute Kickback (Cable)
1
2
10-15 reps
8-10 reps
-
-
5
Leg Extension
1
2
10-15 reps
6-10 reps
-
-
6
Abs Crunch (Machine)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Banded Walk
3
20 reps
-
2
Leg Curl
1
1
2
10-15 reps
8-12 reps
6-8 reps
-
-
-
3
Hip Thrust (Machine)
1
1
2
10-15 reps
8-10 reps
6-8 reps
-
-
-
4
Glute Kickback (Cable)
1
2
10-15 reps
8-10 reps
-
-
5
Leg Extension
1
2
10-15 reps
6-10 reps
-
-
6
Abs Crunch (Machine)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Banded Walk
3
20 reps
-
2
Leg Curl
1
1
2
10-15 reps
8-12 reps
6-8 reps
-
-
-
3
Hip Thrust (Machine)
1
1
2
10-15 reps
8-10 reps
6-8 reps
-
-
-
4
Glute Kickback (Cable)
1
2
10-15 reps
8-10 reps
-
-
5
Leg Extension
1
2
10-15 reps
6-10 reps
-
-
6
Abs Crunch (Machine)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Banded Walk
3
20 reps
-
2
Leg Curl
1
1
2
10-15 reps
8-12 reps
6-8 reps
-
-
-
3
Hip Thrust (Machine)
1
1
2
10-15 reps
8-10 reps
6-8 reps
-
-
-
4
Glute Kickback (Cable)
1
2
10-15 reps
8-10 reps
-
-
5
Leg Extension
1
2
10-15 reps
6-10 reps
-
-
6
Abs Crunch (Machine)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Banded Walk
3
20 reps
-
2
Leg Curl
1
1
2
10-15 reps
8-12 reps
6-8 reps
-
-
-
3
Hip Thrust (Machine)
1
1
2
10-15 reps
8-10 reps
6-8 reps
-
-
-
4
Glute Kickback (Cable)
1
2
10-15 reps
8-10 reps
-
-
5
Leg Extension
1
2
10-15 reps
6-10 reps
-
-
6
Abs Crunch (Machine)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Banded Walk
3
20 reps
-
2
Leg Curl
1
1
2
10-15 reps
8-12 reps
6-8 reps
-
-
-
3
Hip Thrust (Machine)
1
1
2
10-15 reps
8-10 reps
6-8 reps
-
-
-
4
Glute Kickback (Cable)
1
2
10-15 reps
8-10 reps
-
-
5
Leg Extension
1
2
10-15 reps
6-10 reps
-
-
6
Abs Crunch (Machine)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Banded Walk
3
20 reps
-
2
Leg Curl
1
1
2
10-15 reps
8-12 reps
6-8 reps
-
-
-
3
Hip Thrust (Machine)
1
1
2
10-15 reps
8-10 reps
6-8 reps
-
-
-
4
Glute Kickback (Cable)
1
2
10-15 reps
8-10 reps
-
-
5
Leg Extension
1
2
10-15 reps
6-10 reps
-
-
6
Abs Crunch (Machine)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
12-15 reps
-
2
Leg Curl
2
12-15 reps
-
3
Heel Elevated Goblet Squat
3
10-15 reps
-
4
Hip Thrust (Machine)
3
10-15 reps
-
5
Glute Med Kickback
2
12-15 reps
-
6
Leg Extension
2
12-15 reps
-
7
Abs Crunch (Machine)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
12-15 reps
-
2
Lat Pulldown
1
1
2
12-15 reps
10-12 reps
6-10 reps
-
-
-
3
Chest Press (Machine)
1
1
2
10-15 reps
8-10 reps
6-8 reps
-
-
-
4
Seated Wide-Grip Row (Cable)
1
2
10-15 reps
6-10 reps
-
-
5
Seated Shoulder Press (Dumbbell)
1
2
8-10 reps
6-8 reps
-
-
6A
Bicep Curl (Dumbbell)
2
6-10 reps
-
6B
Tricep Pushdown (Cable)
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
12-15 reps
-
2
Lat Pulldown
1
1
2
12-15 reps
10-12 reps
6-10 reps
-
-
-
3
Chest Press (Machine)
1
1
2
10-15 reps
8-10 reps
6-8 reps
-
-
-
4
Seated Wide-Grip Row (Cable)
1
2
10-15 reps
6-10 reps
-
-
5
Seated Shoulder Press (Dumbbell)
1
2
8-10 reps
6-8 reps
-
-
6A
Bicep Curl (Dumbbell)
2
6-10 reps
-
6B
Tricep Pushdown (Cable)
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
12-15 reps
-
2
Lat Pulldown
1
1
2
12-15 reps
10-12 reps
6-10 reps
-
-
-
3
Chest Press (Machine)
1
1
2
10-15 reps
8-10 reps
6-8 reps
-
-
-
4
Seated Wide-Grip Row (Cable)
1
2
10-15 reps
6-10 reps
-
-
5
Seated Shoulder Press (Dumbbell)
1
2
8-10 reps
6-8 reps
-
-
6A
Bicep Curl (Dumbbell)
2
6-10 reps
-
6B
Tricep Pushdown (Cable)
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
12-15 reps
-
2
Lat Pulldown
1
1
2
12-15 reps
10-12 reps
6-10 reps
-
-
-
3
Chest Press (Machine)
1
1
2
10-15 reps
8-10 reps
6-8 reps
-
-
-
4
Seated Wide-Grip Row (Cable)
1
2
10-15 reps
6-10 reps
-
-
5
Seated Shoulder Press (Dumbbell)
1
2
8-10 reps
6-8 reps
-
-
6A
Bicep Curl (Dumbbell)
2
6-10 reps
-
6B
Tricep Pushdown (Cable)
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
12-15 reps
-
2
Lat Pulldown
1
1
2
12-15 reps
10-12 reps
6-10 reps
-
-
-
3
Chest Press (Machine)
1
1
2
10-15 reps
8-10 reps
6-8 reps
-
-
-
4
Seated Wide-Grip Row (Cable)
1
2
10-15 reps
6-10 reps
-
-
5
Seated Shoulder Press (Dumbbell)
1
2
8-10 reps
6-8 reps
-
-
6A
Bicep Curl (Dumbbell)
2
6-10 reps
-
6B
Tricep Pushdown (Cable)
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
12-15 reps
-
2
Lat Pulldown
1
1
2
12-15 reps
10-12 reps
6-10 reps
-
-
-
3
Chest Press (Machine)
1
1
2
10-15 reps
8-10 reps
6-8 reps
-
-
-
4
Seated Wide-Grip Row (Cable)
1
2
10-15 reps
6-10 reps
-
-
5
Seated Shoulder Press (Dumbbell)
1
2
8-10 reps
6-8 reps
-
-
6A
Bicep Curl (Dumbbell)
2
6-10 reps
-
6B
Tricep Pushdown (Cable)
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
12-15 reps
-
2
Lat Pulldown
1
1
2
12-15 reps
10-12 reps
6-10 reps
-
-
-
3
Chest Press (Machine)
1
1
2
10-15 reps
8-10 reps
6-8 reps
-
-
-
4
Seated Wide-Grip Row (Cable)
1
2
10-15 reps
6-10 reps
-
-
5
Seated Shoulder Press (Dumbbell)
1
2
8-10 reps
6-8 reps
-
-
6A
Bicep Curl (Dumbbell)
2
6-10 reps
-
6B
Tricep Pushdown (Cable)
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
12-15 reps
-
2
Lat Pulldown
1
1
2
12-15 reps
10-12 reps
6-10 reps
-
-
-
3
Chest Press (Machine)
1
1
2
10-15 reps
8-10 reps
6-8 reps
-
-
-
4
Seated Wide-Grip Row (Cable)
1
2
10-15 reps
6-10 reps
-
-
5
Seated Shoulder Press (Dumbbell)
1
2
8-10 reps
6-8 reps
-
-
6A
Bicep Curl (Dumbbell)
2
6-10 reps
-
6B
Tricep Pushdown (Cable)
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
2
10-15 reps
8-15 reps
-
-
2
Rear Delt Fly (Machine)
2
10-15 reps
-
3
Lat Pulldown (Close Grip)
1
2
12-15 reps
8-12 reps
-
-
4
Lateral Raise (Dumbbell)
2
10-12 reps
-
5
Single Arm Row (Cable)
2
10-12 reps
-
6A
Hammer Curl
2
12-15 reps
-
6B
Overhead Tricep Extension (Cable)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
12-15 reps
-
2
Leg Curl
3
12-15 reps
-
3
Heel Elevated Goblet Squat
4
10-15 reps
-
4
Hip Thrust (Machine)
4
10-15 reps
-
5
Glute Med Kickback
3
12-15 reps
-
6
Abs Crunch (Machine)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
12-15 reps
-
2
Leg Curl
3
12-15 reps
-
3
Heel Elevated Goblet Squat
4
10-15 reps
-
4
Hip Thrust (Machine)
4
10-15 reps
-
5
Glute Med Kickback
3
12-15 reps
-
6
Abs Crunch (Machine)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
12-15 reps
-
2
Leg Curl
3
12-15 reps
-
3
Heel Elevated Goblet Squat
4
10-15 reps
-
4
Hip Thrust (Machine)
4
10-15 reps
-
5
Glute Med Kickback
3
12-15 reps
-
6
Abs Crunch (Machine)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
12-15 reps
-
2
Leg Curl
3
12-15 reps
-
3
Heel Elevated Goblet Squat
4
10-15 reps
-
4
Hip Thrust (Machine)
4
10-15 reps
-
5
Glute Med Kickback
3
12-15 reps
-
6
Abs Crunch (Machine)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
12-15 reps
-
2
Leg Curl
3
12-15 reps
-
3
Heel Elevated Goblet Squat
4
10-15 reps
-
4
Hip Thrust (Machine)
4
10-15 reps
-
5
Glute Med Kickback
3
12-15 reps
-
6
Abs Crunch (Machine)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
12-15 reps
-
2
Leg Curl
3
12-15 reps
-
3
Heel Elevated Goblet Squat
4
10-15 reps
-
4
Hip Thrust (Machine)
4
10-15 reps
-
5
Glute Med Kickback
3
12-15 reps
-
6
Abs Crunch (Machine)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
12-15 reps
-
2
Leg Curl
3
12-15 reps
-
3
Heel Elevated Goblet Squat
4
10-15 reps
-
4
Hip Thrust (Machine)
4
10-15 reps
-
5
Glute Med Kickback
3
12-15 reps
-
6
Abs Crunch (Machine)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
12-15 reps
-
2
Leg Curl
3
12-15 reps
-
3
Heel Elevated Goblet Squat
4
10-15 reps
-
4
Hip Thrust (Machine)
4
10-15 reps
-
5
Glute Med Kickback
3
12-15 reps
-
6
Abs Crunch (Machine)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
1
2
12-15 reps
10-15 reps
8-15 reps
-
-
-
2
Rear Delt Fly (Machine)
1
2
12-15 reps
10-15 reps
-
-
3
Lat Pulldown (Close Grip)
1
1
2
12-15 reps
10-12 reps
8-12 reps
-
-
-
4
Lateral Raise (Dumbbell)
1
2
12-15 reps
10-12 reps
-
-
5
Single Arm Row (Cable)
1
2
12-15 reps
10-12 reps
-
-
6A
Hammer Curl
2
12-15 reps
-
6B
Overhead Tricep Extension (Cable)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
1
2
12-15 reps
10-15 reps
8-15 reps
-
-
-
2
Rear Delt Fly (Machine)
1
2
12-15 reps
10-15 reps
-
-
3
Lat Pulldown (Close Grip)
1
1
2
12-15 reps
10-12 reps
8-12 reps
-
-
-
4
Lateral Raise (Dumbbell)
1
2
12-15 reps
10-12 reps
-
-
5
Single Arm Row (Cable)
1
2
12-15 reps
10-12 reps
-
-
6A
Hammer Curl
2
12-15 reps
-
6B
Overhead Tricep Extension (Cable)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
1
2
12-15 reps
10-15 reps
8-15 reps
-
-
-
2
Rear Delt Fly (Machine)
1
2
12-15 reps
10-15 reps
-
-
3
Lat Pulldown (Close Grip)
1
1
2
12-15 reps
10-12 reps
8-12 reps
-
-
-
4
Lateral Raise (Dumbbell)
1
2
12-15 reps
10-12 reps
-
-
5
Single Arm Row (Cable)
1
2
12-15 reps
10-12 reps
-
-
6A
Hammer Curl
2
12-15 reps
-
6B
Overhead Tricep Extension (Cable)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
1
2
12-15 reps
10-15 reps
8-15 reps
-
-
-
2
Rear Delt Fly (Machine)
1
2
12-15 reps
10-15 reps
-
-
3
Lat Pulldown (Close Grip)
1
1
2
12-15 reps
10-12 reps
8-12 reps
-
-
-
4
Lateral Raise (Dumbbell)
1
2
12-15 reps
10-12 reps
-
-
5
Single Arm Row (Cable)
1
2
12-15 reps
10-12 reps
-
-
6A
Hammer Curl
2
12-15 reps
-
6B
Overhead Tricep Extension (Cable)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
1
2
12-15 reps
10-15 reps
8-15 reps
-
-
-
2
Rear Delt Fly (Machine)
1
2
12-15 reps
10-15 reps
-
-
3
Lat Pulldown (Close Grip)
1
1
2
12-15 reps
10-12 reps
8-12 reps
-
-
-
4
Lateral Raise (Dumbbell)
1
2
12-15 reps
10-12 reps
-
-
5
Single Arm Row (Cable)
1
2
12-15 reps
10-12 reps
-
-
6A
Hammer Curl
2
12-15 reps
-
6B
Overhead Tricep Extension (Cable)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
1
2
12-15 reps
10-15 reps
8-15 reps
-
-
-
2
Rear Delt Fly (Machine)
1
2
12-15 reps
10-15 reps
-
-
3
Lat Pulldown (Close Grip)
1
1
2
12-15 reps
10-12 reps
8-12 reps
-
-
-
4
Lateral Raise (Dumbbell)
1
2
12-15 reps
10-12 reps
-
-
5
Single Arm Row (Cable)
1
2
12-15 reps
10-12 reps
-
-
6A
Hammer Curl
2
12-15 reps
-
6B
Overhead Tricep Extension (Cable)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
1
2
12-15 reps
10-15 reps
8-15 reps
-
-
-
2
Rear Delt Fly (Machine)
1
2
12-15 reps
10-15 reps
-
-
3
Lat Pulldown (Close Grip)
1
1
2
12-15 reps
10-12 reps
8-12 reps
-
-
-
4
Lateral Raise (Dumbbell)
1
2
12-15 reps
10-12 reps
-
-
5
Single Arm Row (Cable)
1
2
12-15 reps
10-12 reps
-
-
6A
Hammer Curl
2
12-15 reps
-
6B
Overhead Tricep Extension (Cable)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
1
2
12-15 reps
10-15 reps
8-15 reps
-
-
-
2
Rear Delt Fly (Machine)
1
2
12-15 reps
10-15 reps
-
-
3
Lat Pulldown (Close Grip)
1
1
2
12-15 reps
10-12 reps
8-12 reps
-
-
-
4
Lateral Raise (Dumbbell)
1
2
12-15 reps
10-12 reps
-
-
5
Single Arm Row (Cable)
1
2
12-15 reps
10-12 reps
-
-
6A
Hammer Curl
2
12-15 reps
-
6B
Overhead Tricep Extension (Cable)
2
10-15 reps
-
Week 1
1 / 9 Weeks
Day 1
1
Lateral Banded Walk
3 Sets
20 Reps
-
2
Leg Curl
1 Set
1 Set
2 Sets
10-15 Reps
8-12 Reps
6-8 Reps
-
-
-
3
Hip Thrust (Machine)
1 Set
1 Set
2 Sets
10-15 Reps
8-10 Reps
6-8 Reps
-
-
-
4
Glute Kickback (Cable)
1 Set
2 Sets
10-15 Reps
8-10 Reps
-
-
5
Leg Extension
1 Set
2 Sets
10-15 Reps
6-10 Reps
-
-
6
Abs Crunch (Machine)
3 Sets
8-10 Reps
-
Day 3
1
Hip Abductor (Machine)
3 Sets
12-15 Reps
-
2
Leg Curl
3 Sets
12-15 Reps
-
3
Heel Elevated Goblet Squat
4 Sets
10-15 Reps
-
4
Hip Thrust (Machine)
4 Sets
10-15 Reps
-
5
Glute Med Kickback
3 Sets
12-15 Reps
-
6
Abs Crunch (Machine)
3 Sets
10-15 Reps
-
Day 4
1
Chest Fly (Machine)
1 Set
1 Set
2 Sets
12-15 Reps
10-15 Reps
8-15 Reps
-
-
-
2
Rear Delt Fly (Machine)
1 Set
2 Sets
12-15 Reps
10-15 Reps
-
-
3
Lat Pulldown (Close Grip)
1 Set
1 Set
2 Sets
12-15 Reps
10-12 Reps
8-12 Reps
-
-
-
4
Lateral Raise (Dumbbell)
1 Set
2 Sets
12-15 Reps
10-12 Reps
-
-
5
Single Arm Row (Cable)
1 Set
2 Sets
12-15 Reps
10-12 Reps
-
-
6A
Hammer Curl
2 Sets
12-15 Reps
-
6B
Overhead Tricep Extension (Cable)
2 Sets
10-15 Reps
-
Day 2
1
Face Pull
3 Sets
12-15 Reps
-
2
Lat Pulldown
1 Set
1 Set
2 Sets
12-15 Reps
10-12 Reps
6-10 Reps
-
-
-
3
Chest Press (Machine)
1 Set
1 Set
2 Sets
10-15 Reps
8-10 Reps
6-8 Reps
-
-
-
4
Seated Wide-Grip Row (Cable)
1 Set
2 Sets
10-15 Reps
6-10 Reps
-
-
5
Seated Shoulder Press (Dumbbell)
1 Set
2 Sets
8-10 Reps
6-8 Reps
-
-
6A
Bicep Curl (Dumbbell)
2 Sets
6-10 Reps
-
6B
Tricep Pushdown (Cable)
2 Sets
8-10 Reps
-