Phat Booty Slim

by AmuroRay13

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 11, 2025 10:50

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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

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4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

1

Hip Thrust (Barbell)

4

6 reps

-

2

Bulgarian Split Squat (Dumbbell)

3

6 reps

-

3

Glute Kickback

3

12 reps

-

4

Hamstring Curl

3

6 reps

-

5

Hip Adductor (Machine)

3

15 reps

-

Day 1

1

Hip Thrust (Barbell)

4

6 reps

-

2

Bulgarian Split Squat (Dumbbell)

3

6 reps

-

3

Glute Kickback

3

12 reps

-

4

Hamstring Curl

3

6 reps

-

5

Hip Adductor (Machine)

3

15 reps

-

Day 1

1

Hip Thrust (Barbell)

4

8 reps

-

2

Bulgarian Split Squat (Dumbbell)

3

8 reps

-

3

Glute Kickback

3

12 reps

-

4

Hamstring Curl

3

8 reps

-

5

Hip Adductor (Machine)

3

15 reps

-

Day 1

1

Hip Thrust (Barbell)

4

8 reps

-

2

Bulgarian Split Squat (Dumbbell)

3

8 reps

-

3

Glute Kickback

3

12 reps

-

4

Hamstring Curl

3

8 reps

-

5

Hip Adductor (Machine)

3

15 reps

-

Day 2

1

Lateral Raise (Dumbbell)

4

6 reps

-

2

Rear Delt Fly (Dumbbell)

3

6 reps

-

3

Pull-Up (Assisted)

3

6 reps

-

4

Tricep Pushdown (Cable)

3

12 reps

-

Day 2

1

Lateral Raise (Dumbbell)

4

6 reps

-

2

Rear Delt Fly (Dumbbell)

3

6 reps

-

3

Pull-Up (Assisted)

3

6 reps

-

4

Tricep Pushdown (Cable)

3

12 reps

-

Day 2

1

Lateral Raise (Dumbbell)

4

8 reps

-

2

Rear Delt Fly (Dumbbell)

3

8 reps

-

3

Pull-Up (Assisted)

3

8 reps

-

4

Tricep Pushdown (Cable)

3

12 reps

-

Day 2

1

Lateral Raise (Dumbbell)

4

8 reps

-

2

Rear Delt Fly (Dumbbell)

3

8 reps

-

3

Pull-Up (Assisted)

3

8 reps

-

4

Tricep Pushdown (Cable)

3

12 reps

-

Day 3

1

Glute Bridge (Dumbbell)

4

6 reps

-

2

Step-Up (Weighted)

3

6 reps

-

3

Pull Through (Cable)

3

12 reps

-

4

Deadbugs

3

12 reps

-

5

Plank

3

1 mins

-

Day 3

1

Glute Bridge (Dumbbell)

4

6 reps

-

2

Step-Up (Weighted)

3

6 reps

-

3

Pull Through (Cable)

3

12 reps

-

4

Deadbugs

3

12 reps

-

5

Plank

3

1 mins

-

Day 3

1

Glute Bridge (Dumbbell)

4

8 reps

-

2

Step-Up (Weighted)

3

8 reps

-

3

Pull Through (Cable)

3

12 reps

-

4

Deadbugs

3

12 reps

-

5

Plank

3

1 mins

-

Day 3

1

Glute Bridge (Dumbbell)

4

8 reps

-

2

Step-Up (Weighted)

3

8 reps

-

3

Pull Through (Cable)

3

12 reps

-

4

Deadbugs

3

12 reps

-

5

Plank

3

1 mins

-

Day 1

1

Hip Thrust (Barbell)

4 Sets

6 Reps

-

2

Bulgarian Split Squat (Dumbbell)

3 Sets

6 Reps

-

3

Glute Kickback

3 Sets

12 Reps

-

4

Hamstring Curl

3 Sets

6 Reps

-

5

Hip Adductor (Machine)

3 Sets

15 Reps

-

Day 2

1

Lateral Raise (Dumbbell)

4 Sets

6 Reps

-

2

Rear Delt Fly (Dumbbell)

3 Sets

6 Reps

-

3

Pull-Up (Assisted)

3 Sets

6 Reps

-

4

Tricep Pushdown (Cable)

3 Sets

12 Reps

-

Day 3

1

Glute Bridge (Dumbbell)

4 Sets

6 Reps

-

2

Step-Up (Weighted)

3 Sets

6 Reps

-

3

Pull Through (Cable)

3 Sets

12 Reps

-

4

Deadbugs

3 Sets

12 Reps

-

5

Plank

3 Sets

1 mins

-