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BoostcampPNG

Big Bitch Galore

by Kiara T.
1 athletes joined

Program Description

Build muscle

Program Overview

  • Level
    Advanced, Intermediate
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    80 minutes
  • Created
    Oct 13, 2025 10:05
  • Last Edited
    Oct 13, 2025 10:32
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
14.4%
Glutes
13.4%
Hamstrings
11%
Upper Back
9.3%
Front Delts
8.5%
Middle Delts
7.2%
Rear Delts
6.3%
Lats
6%
Triceps
5%
Biceps
3.7%
Chest
3.3%
Abs
3.1%
Lower Back
3.1%
Abductors
2.4%
Calves
2%
Adductors
0.8%
Forearms
0.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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 (Smith Machine)
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Hip Thrust (Machine)
3
8-12 reps
-
4
Step-Up (Weighted)
3
10-15 reps
-
5
Hamstring Curl
3
8-12 reps
-
6
Hip Abductor (Machine)
3
20-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Hip Thrust (Machine)
3
8-12 reps
-
4
Step-Up (Weighted)
3
10-15 reps
-
5
Hamstring Curl
3
8-12 reps
-
6
Hip Abductor (Machine)
3
20-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Hip Thrust (Machine)
3
8-12 reps
-
4
Step-Up (Weighted)
3
10-15 reps
-
5
Hamstring Curl
3
8-12 reps
-
6
Hip Abductor (Machine)
3
20-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Hip Thrust (Machine)
3
8-12 reps
-
4
Step-Up (Weighted)
3
10-15 reps
-
5
Hamstring Curl
3
8-12 reps
-
6
Hip Abductor (Machine)
3
20-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Hip Thrust (Machine)
3
8-12 reps
-
4
Step-Up (Weighted)
3
10-15 reps
-
5
Hamstring Curl
3
8-12 reps
-
6
Hip Abductor (Machine)
3
20-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Hip Thrust (Machine)
3
8-12 reps
-
4
Step-Up (Weighted)
3
10-15 reps
-
5
Hamstring Curl
3
8-12 reps
-
6
Hip Abductor (Machine)
3
20-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
5 reps
-
2
Lat Pulldown (Neutral Grip)
3
6-8 reps
-
3
Incline Bench Press (Dumbbell)
2
10-12 reps
-
4
T-Bar Row
2
12-15 reps
-
5
Skull Crusher (Dumbbell)
2
8-12 reps
-
6
Hammer Curl (Dumbbell)
2
10-15 reps
-
7A
Lateral Raise (Cable)
3
12-15 reps
-
7B
Face Pull
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
5 reps
-
2
Lat Pulldown (Neutral Grip)
3
6-8 reps
-
3
Incline Bench Press (Dumbbell)
2
10-12 reps
-
4
T-Bar Row
2
12-15 reps
-
5
Skull Crusher (Dumbbell)
2
8-12 reps
-
6
Hammer Curl (Dumbbell)
2
10-15 reps
-
7A
Lateral Raise (Cable)
3
12-15 reps
-
7B
Face Pull
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
5 reps
-
2
Lat Pulldown (Neutral Grip)
3
6-8 reps
-
3
Incline Bench Press (Dumbbell)
2
10-12 reps
-
4
T-Bar Row
2
12-15 reps
-
5
Skull Crusher (Dumbbell)
2
8-12 reps
-
6
Hammer Curl (Dumbbell)
2
10-15 reps
-
7A
Lateral Raise (Cable)
3
12-15 reps
-
7B
Face Pull
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
5 reps
-
2
Lat Pulldown (Neutral Grip)
3
6-8 reps
-
3
Incline Bench Press (Dumbbell)
2
10-12 reps
-
4
T-Bar Row
2
12-15 reps
-
5
Skull Crusher (Dumbbell)
2
8-12 reps
-
6
Hammer Curl (Dumbbell)
2
10-15 reps
-
7A
Lateral Raise (Cable)
3
12-15 reps
-
7B
Face Pull
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
5 reps
-
2
Lat Pulldown (Neutral Grip)
3
6-8 reps
-
3
Incline Bench Press (Dumbbell)
2
10-12 reps
-
4
T-Bar Row
2
12-15 reps
-
5
Skull Crusher (Dumbbell)
2
8-12 reps
-
6
Hammer Curl (Dumbbell)
2
10-15 reps
-
7A
Lateral Raise (Cable)
3
12-15 reps
-
7B
Face Pull
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
5 reps
-
2
Lat Pulldown (Neutral Grip)
3
6-8 reps
-
3
Incline Bench Press (Dumbbell)
2
10-12 reps
-
4
T-Bar Row
2
12-15 reps
-
5
Skull Crusher (Dumbbell)
2
8-12 reps
-
6
Hammer Curl (Dumbbell)
2
10-15 reps
-
7A
Lateral Raise (Cable)
3
12-15 reps
-
7B
Face Pull
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5-9 reps
-
2
Leg Press (45 Degrees)
3
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Leg Extension
4
20-25 reps
-
5
Split Squat Front Foot Elevated (Smith Machine)
3
8-12 reps
-
6
Seated Calf Raise
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5-9 reps
-
2
Leg Press (45 Degrees)
3
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Leg Extension
4
20-25 reps
-
5
Split Squat Front Foot Elevated (Smith Machine)
3
8-12 reps
-
6
Seated Calf Raise
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5-9 reps
-
2
Leg Press (45 Degrees)
3
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Leg Extension
4
20-25 reps
-
5
Split Squat Front Foot Elevated (Smith Machine)
3
8-12 reps
-
6
Seated Calf Raise
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5-9 reps
-
2
Leg Press (45 Degrees)
3
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Leg Extension
4
20-25 reps
-
5
Split Squat Front Foot Elevated (Smith Machine)
3
8-12 reps
-
6
Seated Calf Raise
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5-9 reps
-
2
Leg Press (45 Degrees)
3
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Leg Extension
4
20-25 reps
-
5
Split Squat Front Foot Elevated (Smith Machine)
3
8-12 reps
-
6
Seated Calf Raise
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5-9 reps
-
2
Leg Press (45 Degrees)
3
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Leg Extension
4
20-25 reps
-
5
Split Squat Front Foot Elevated (Smith Machine)
3
8-12 reps
-
6
Seated Calf Raise
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
5 reps
-
2
Lat Pulldown (Single Arm)
3
10-12 reps
-
3
Shoulder Press (Machine)
2
12-15 reps
-
4
Chest Supported Row (Machine)
2
12-15 reps
-
5
Reverse Pec Deck
3
12-15 reps
-
6
Y Raise
3
15-20 reps
-
7A
Lateral Raise (Dumbbell)
3
20-25 reps
-
7B
Front Raise
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
5 reps
-
2
Lat Pulldown (Single Arm)
3
10-12 reps
-
3
Shoulder Press (Machine)
2
12-15 reps
-
4
Chest Supported Row (Machine)
2
12-15 reps
-
5
Reverse Pec Deck
3
12-15 reps
-
6
Y Raise
3
15-20 reps
-
7A
Lateral Raise (Dumbbell)
3
20-25 reps
-
7B
Front Raise
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
5 reps
-
2
Lat Pulldown (Single Arm)
3
10-12 reps
-
3
Shoulder Press (Machine)
2
12-15 reps
-
4
Chest Supported Row (Machine)
2
12-15 reps
-
5
Reverse Pec Deck
3
12-15 reps
-
6
Y Raise
3
15-20 reps
-
7A
Lateral Raise (Dumbbell)
3
20-25 reps
-
7B
Front Raise
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
5 reps
-
2
Lat Pulldown (Single Arm)
3
10-12 reps
-
3
Shoulder Press (Machine)
2
12-15 reps
-
4
Chest Supported Row (Machine)
2
12-15 reps
-
5
Reverse Pec Deck
3
12-15 reps
-
6
Y Raise
3
15-20 reps
-
7A
Lateral Raise (Dumbbell)
3
20-25 reps
-
7B
Front Raise
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
5 reps
-
2
Lat Pulldown (Single Arm)
3
10-12 reps
-
3
Shoulder Press (Machine)
2
12-15 reps
-
4
Chest Supported Row (Machine)
2
12-15 reps
-
5
Reverse Pec Deck
3
12-15 reps
-
6
Y Raise
3
15-20 reps
-
7A
Lateral Raise (Dumbbell)
3
20-25 reps
-
7B
Front Raise
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
5 reps
-
2
Lat Pulldown (Single Arm)
3
10-12 reps
-
3
Shoulder Press (Machine)
2
12-15 reps
-
4
Chest Supported Row (Machine)
2
12-15 reps
-
5
Reverse Pec Deck
3
12-15 reps
-
6
Y Raise
3
15-20 reps
-
7A
Lateral Raise (Dumbbell)
3
20-25 reps
-
7B
Front Raise
3
15-20 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Squat (Smith Machine)
3 Sets
8-12 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
-
3
Hip Thrust (Machine)
3 Sets
8-12 Reps
-
4
Step-Up (Weighted)
3 Sets
10-15 Reps
-
5
Hamstring Curl
3 Sets
8-12 Reps
-
6
Hip Abductor (Machine)
3 Sets
20-25 Reps
-
Day 3
1
Hack Squat
3 Sets
5-9 Reps
-
2
Leg Press (45 Degrees)
3 Sets
8-12 Reps
-
3
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
-
4
Leg Extension
4 Sets
20-25 Reps
-
5
Split Squat Front Foot Elevated (Smith Machine)
3 Sets
8-12 Reps
-
6
Seated Calf Raise
3 Sets
12-15 Reps
-
Day 2
1
Seated Shoulder Press (Dumbbell)
3 Sets
5 Reps
-
2
Lat Pulldown (Neutral Grip)
3 Sets
6-8 Reps
-
3
Incline Bench Press (Dumbbell)
2 Sets
10-12 Reps
-
4
T-Bar Row
2 Sets
12-15 Reps
-
5
Skull Crusher (Dumbbell)
2 Sets
8-12 Reps
-
6
Hammer Curl (Dumbbell)
2 Sets
10-15 Reps
-
7A
Lateral Raise (Cable)
3 Sets
12-15 Reps
-
7B
Face Pull
3 Sets
12-15 Reps
-
Day 4
1
Bench Press (Close Grip)
3 Sets
5 Reps
-
2
Lat Pulldown (Single Arm)
3 Sets
10-12 Reps
-
3
Shoulder Press (Machine)
2 Sets
12-15 Reps
-
4
Chest Supported Row (Machine)
2 Sets
12-15 Reps
-
5
Reverse Pec Deck
3 Sets
12-15 Reps
-
6
Y Raise
3 Sets
15-20 Reps
-
7A
Lateral Raise (Dumbbell)
3 Sets
20-25 Reps
-
7B
Front Raise
3 Sets
15-20 Reps
-