Built From The Bottom

by Sasha Lagombra

Program Description

Built from the Bottom is a powerbuilding program designed for intermediate lifters who want to build serious strength while emphasizing glutes and hamstrings. This isn’t just another booty program—it’s a structured, progressive approach to lifting heavy and shifting lower-body dominance toward the posterior chain. You’ll master the three main powerlifting lifts (squat, bench, and deadlift) while incorporating bodybuilding-style accessories to develop balanced strength and muscle. Why this program? • Strength First, Aesthetics Second – You won’t find random banded exercises or fluff workouts here. This program prioritizes heavy, compound lifts with focused accessory work to enhance glute and hamstring development. • Balanced Lower-Body Training – If your quads take over every movement, this program will help shift the load, reinforcing proper mechanics and muscle engagement. • No-Nonsense Programming – Every exercise serves a purpose, with structured progression to ensure you’re getting stronger and more powerful over time. Who is this for? • Women who squat heavy but feel the load primarily in their quads. • Lifters who want to build stronger glutes and hamstrings without sacrificing overall strength. • Those looking for a smart, progressive, and effective program that delivers results. What’s Included: ✅ A progressive powerbuilding plan designed for strength & hypertrophy. ✅ Five strength-focused workouts per week. ✅ Squat, bench, and deadlift progressions combined with targeted glute & hamstring movements. ✅ Five weeks of mesocycle with an optional deload week ✅ No gimmicks—just real, effective training that delivers results. If you’re serious about lifting, tired of ineffective trends, and ready to build strength that lasts, this program is for you.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 01, 2025 08:20
  • Last Edited
    Jun 18, 2025 07:54

Summary

**Built From The Bottom** is a comprehensive 6-week program designed to strengthen your lower body and enhance your deadlift performance. With five training days each week, you'll focus on key lifts like the barbell deadlift and accessory movements that target your glutes, hamstrings, and lower back. This program is perfect for those looking to build a solid foundation and improve their overall lifting technique. Get ready to elevate your strength and transform your physique!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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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)
4
5 reps
RPE 7.5
2
Hip Thrust (Machine)
2
12 reps
RPE 8
3
Hip Abductor (Machine)
2
15-20 reps
RPE 7.5
4
Leg Press (45 Degrees)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
RPE 8
2
Hip Thrust (Machine)
3
12 reps
RPE 8
3
Hip Abductor (Machine)
3
15-20 reps
RPE 8
4
Leg Press (45 Degrees)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
RPE 8.5
2
Hip Thrust (Machine)
3
12 reps
RPE 8.5
3
Hip Abductor (Machine)
3
15-20 reps
RPE 8.5
4
Leg Press (45 Degrees)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
2 reps
RPE 9
2
Hip Thrust (Machine)
3
10 reps
RPE 9
3
Hip Abductor (Machine)
3
15-20 reps
RPE 8.5
4
Leg Press (45 Degrees)
3
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1 reps
RPE 9.5
2
Hip Thrust (Machine)
3
12 reps
RPE 9
3
Hip Abductor (Machine)
3
15-20 reps
RPE 9
4
Leg Press (45 Degrees)
3
12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 7.5
2
Hip Thrust (Machine)
2
12 reps
RPE 8
3
Hip Abductor (Machine)
2
15-20 reps
RPE 7.5
4
Leg Press (45 Degrees)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Overhead Press (Dumbbell)
3
10 reps
RPE 7
4
Lateral Raise (Dumbbell)
4
15 reps
RPE 7
5
Overhead Tricep Extension (Cable)
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
3
Overhead Press (Dumbbell)
3
12 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
4
15 reps
RPE 7.5
5
Overhead Tricep Extension (Cable)
3
15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7.5
3
Overhead Press (Dumbbell)
4
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 7.5
5
Overhead Tricep Extension (Cable)
4
15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
2 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Overhead Press (Dumbbell)
3
10 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Overhead Tricep Extension (Cable)
4
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1 reps
RPE 9.5
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8.5
3
Overhead Press (Dumbbell)
3
10 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Overhead Tricep Extension (Cable)
4
15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
2
10 reps
RPE 7
3
Overhead Press (Dumbbell)
2
10 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
5
Overhead Tricep Extension (Cable)
2
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 7.5
2
Good Morning
3
10 reps
RPE 7
3
Hamstring Curl
3
10 reps
RPE 8
4
Back Extension (Weighted)
2
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
RPE 8
2
Good Morning
3
10 reps
RPE 7.5
3
Hamstring Curl
3
12 reps
RPE 8
4
Back Extension (Weighted)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
RPE 8.5
2
Good Morning
3
12 reps
RPE 7.5
3
Hamstring Curl
3
10 reps
RPE 8.5
4
Back Extension (Weighted)
4
15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
2 reps
RPE 9
2
Good Morning
3
10 reps
RPE 8
3
Hamstring Curl
3
10-12 reps
RPE 8.5
4
Back Extension (Weighted)
4
15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1 reps
RPE 9.5
2
Good Morning
3
12 reps
RPE 8.5
3
Hamstring Curl
3
10-12 reps
RPE 8.5
4
Back Extension (Weighted)
4
15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 7.5
2
Good Morning
2
10 reps
RPE 7
3
Hamstring Curl
2
10 reps
RPE 8
4
Back Extension (Weighted)
2
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
5-10 reps
RPE 7.5
2
T-Bar Row
3
10 reps
RPE 8
3
Single Arm Row (Cable)
3
12 reps
RPE 7.5
4
Face Pull
3
15 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
5-10 reps
RPE 7.5
2
T-Bar Row
3
12 reps
RPE 8
3
Single Arm Row (Cable)
3
12 reps
RPE 8
4
Face Pull
3
15 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
5-10 reps
RPE 7.5
2
T-Bar Row
3
10 reps
RPE 8.5
3
Single Arm Row (Cable)
4
10 reps
RPE 8.5
4
Face Pull
3
15 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
5-10 reps
RPE 7.5
2
T-Bar Row
3
8 reps
RPE 9
3
Single Arm Row (Cable)
4
10 reps
RPE 8.5
4
Face Pull
3
15 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
5-10 reps
RPE 8
2
T-Bar Row
3
10 reps
RPE 9
3
Single Arm Row (Cable)
4
10 reps
RPE 8.5
4
Face Pull
3
15 reps
RPE 8
5
Bicep Curl (EZ Bar)
4
10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5-10 reps
RPE 7.5
2
T-Bar Row
2
10 reps
RPE 8
3
Single Arm Row (Cable)
2
12 reps
RPE 7.5
4
Face Pull
2
15 reps
RPE 8
5
Bicep Curl (EZ Bar)
2
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Box Squat
3
10 reps
RPE 8
2
Hip Thrust (Machine)
2
15 reps
RPE 7
3
Glute Kickback
3
20 reps
RPE 7.5
4
Curtsy Lunge (Dumbbell)
3
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Box Squat
3
12 reps
RPE 8
2
Hip Thrust (Machine)
3
15 reps
RPE 7
3
Glute Kickback
3
20 reps
RPE 8
4
Curtsy Lunge (Dumbbell)
3
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Box Squat
3
10 reps
RPE 8.5
2
Hip Thrust (Machine)
3
15 reps
RPE 7.5
3
Glute Kickback
3
20 reps
RPE 8.5
4
Curtsy Lunge (Dumbbell)
3
12 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Box Squat
3
10 reps
RPE 8.5
2
Hip Thrust (Machine)
3
15 reps
RPE 8
3
Glute Kickback
3
20 reps
RPE 8.5
4
Curtsy Lunge (Dumbbell)
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Box Squat
3
10 reps
RPE 8.5
2
Hip Thrust (Machine)
3
15 reps
RPE 8.5
3
Glute Kickback
3
20 reps
RPE 8.5
4
Curtsy Lunge (Dumbbell)
3
12 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Box Squat
2
10 reps
RPE 8
2
Hip Thrust (Machine)
2
15 reps
RPE 7
3
Glute Kickback
2
20 reps
RPE 7.5
4
Curtsy Lunge (Dumbbell)
2
10 reps
RPE 7
Week 1
1 / 6 Weeks
Day 3
1
Deadlift (Barbell)
4 Sets
5 Reps
@7.5
2
Good Morning
3 Sets
10 Reps
@7
3
Hamstring Curl
3 Sets
10 Reps
@8
4
Back Extension (Weighted)
2 Sets
15 Reps
@8
Day 5
1
Sumo Box Squat
3 Sets
10 Reps
@8
2
Hip Thrust (Machine)
2 Sets
15 Reps
@7
3
Glute Kickback
3 Sets
20 Reps
@7.5
4
Curtsy Lunge (Dumbbell)
3 Sets
10 Reps
@7
Day 2
1
Bench Press (Barbell)
4 Sets
5 Reps
@7.5
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@7
3
Overhead Press (Dumbbell)
3 Sets
10 Reps
@7
4
Lateral Raise (Dumbbell)
4 Sets
15 Reps
@7
5
Overhead Tricep Extension (Cable)
3 Sets
15 Reps
@7
Day 1
1
Squat (Barbell)
4 Sets
5 Reps
@7.5
2
Hip Thrust (Machine)
2 Sets
12 Reps
@8
3
Hip Abductor (Machine)
2 Sets
15-20 Reps
@7.5
4
Leg Press (45 Degrees)
3 Sets
10 Reps
@8
Day 4
1
Pull-Up (Bodyweight)
4 Sets
5-10 Reps
@7.5
2
T-Bar Row
3 Sets
10 Reps
@8
3
Single Arm Row (Cable)
3 Sets
12 Reps
@7.5
4
Face Pull
3 Sets
15 Reps
@8
5
Bicep Curl (EZ Bar)
3 Sets
8 Reps
@8