Phat Booty Slim

by AmuroRay13

1 athletes joined

Program Description

Maintain a feminine physique while building strong, shapely glutes.

Program Overview

Level
Novice
Goal
Muscle & Sculpting
Equipment
Garage Gym
Program Length
4 weeks
Time Per Workout
40 minutes
Created
Aug 11, 2025 09:49
Last Edited
Aug 14, 2025 09:20

Summary

Transform your lower body and sculpt your glutes with the **Phat Booty Slim** program! Over four weeks, you'll engage in targeted workouts three times a week, focusing on glute and hamstring development through a variety of effective exercises like hip thrusts, Bulgarian split squats, and glute bridges. Each session is designed to maximize your strength and endurance, utilizing equipment typically found in a garage gym. Get ready to build a stronger, more defined backside while enhancing your overall fitness!

Muscle Engagement

Front

Back

MuscleSet

Glutes

26.2%

Hamstrings

14.8%

Quadriceps

7.5%

Upper Back

6.7%

Abs

6.1%

Biceps

5.8%

Middle Delts

5.6%

Lower Back

5.3%

Rear Delts

5.3%

Adductors

4.2%

Lats

4.2%

Triceps

4.2%

Front Delts

3.3%

Forearms

0.8%

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

Hip Thrust (Barbell)

6 reps

Bulgarian Split Squat (Dumbbell)

6 reps

Glute Kickback

12 reps

Hamstring Curl

6 reps

Hip Adductor (Machine)

15 reps

Day 1

Hip Thrust (Barbell)

6 reps

Bulgarian Split Squat (Dumbbell)

6 reps

Glute Kickback

12 reps

Hamstring Curl

6 reps

Hip Adductor (Machine)

15 reps

Day 1

Hip Thrust (Barbell)

8 reps

Bulgarian Split Squat (Dumbbell)

8 reps

Glute Kickback

12 reps

Hamstring Curl

8 reps

Hip Adductor (Machine)

15 reps

Day 1

Hip Thrust (Barbell)

8 reps

Bulgarian Split Squat (Dumbbell)

8 reps

Glute Kickback

12 reps

Hamstring Curl

8 reps

Hip Adductor (Machine)

15 reps

Day 2

Lateral Raise (Dumbbell)

6 reps

Rear Delt Fly (Dumbbell)

6 reps

Pull-Up (Assisted)

6 reps

Tricep Pushdown (Cable)

12 reps

Reverse Bicep Curl (EZ Bar)

12 reps

Day 2

Lateral Raise (Dumbbell)

6 reps

Rear Delt Fly (Dumbbell)

6 reps

Pull-Up (Assisted)

6 reps

Tricep Pushdown (Cable)

12 reps

Reverse Bicep Curl (EZ Bar)

12 reps

Day 2

Lateral Raise (Dumbbell)

8 reps

Rear Delt Fly (Dumbbell)

8 reps

Pull-Up (Assisted)

8 reps

Tricep Pushdown (Cable)

12 reps

Reverse Bicep Curl (EZ Bar)

12 reps

Day 2

Lateral Raise (Dumbbell)

8 reps

Rear Delt Fly (Dumbbell)

8 reps

Pull-Up (Assisted)

8 reps

Tricep Pushdown (Cable)

12 reps

Reverse Bicep Curl (EZ Bar)

12 reps

Day 3

Glute Bridge (Dumbbell)

6 reps

Step-Up (Weighted)

6 reps

Pull Through (Cable)

12 reps

Deadbugs

12 reps

Plank

1 mins

Day 3

Glute Bridge (Dumbbell)

6 reps

Step-Up (Weighted)

6 reps

Pull Through (Cable)

12 reps

Deadbugs

12 reps

Plank

1 mins

Day 3

Glute Bridge (Dumbbell)

8 reps

Step-Up (Weighted)

8 reps

Pull Through (Cable)

12 reps

Deadbugs

12 reps

Plank

1 mins

Day 3

Glute Bridge (Dumbbell)

8 reps

Step-Up (Weighted)

8 reps

Pull Through (Cable)

12 reps

Deadbugs

12 reps

Plank

1 mins

Day 1

Hip Thrust (Barbell)

4 Sets

6 Reps

Bulgarian Split Squat (Dumbbell)

3 Sets

6 Reps

Glute Kickback

3 Sets

12 Reps

Hamstring Curl

3 Sets

6 Reps

Hip Adductor (Machine)

3 Sets

15 Reps

Day 3

Glute Bridge (Dumbbell)

4 Sets

6 Reps

Step-Up (Weighted)

3 Sets

6 Reps

Pull Through (Cable)

3 Sets

12 Reps

Deadbugs

3 Sets

12 Reps

Plank

3 Sets

1 mins

Day 2

Lateral Raise (Dumbbell)

4 Sets

6 Reps

Rear Delt Fly (Dumbbell)

3 Sets

6 Reps

Pull-Up (Assisted)

3 Sets

6 Reps

Tricep Pushdown (Cable)

3 Sets

12 Reps

Reverse Bicep Curl (EZ Bar)

3 Sets

12 Reps