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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 17, 2025 08:28

Summary

Unleash your strength with "Big Bitch Galore," a dynamic 6-week program designed to sculpt and strengthen your lower body. Committing just 4 days a week, you'll tackle targeted workouts focusing on glutes and hamstrings, utilizing a variety of equipment to maximize gains. Each session features essential exercises like the Smith Machine Squat and Romanian Deadlift, ensuring you build power and definition. Get ready to elevate your fitness game and achieve the results you've always wanted!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
14.3%
Glutes
13.3%
Hamstrings
10.9%
Upper Back
9.2%
Front Delts
8.1%
Middle Delts
7.2%
Rear Delts
6.8%
Lats
6%
Triceps
4.9%
Abs
3.7%
Biceps
3.6%
Chest
3.3%
Lower Back
3.1%
Abductors
2.3%
Calves
2%
Adductors
0.8%
Forearms
0.5%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
-