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Tabby’s big booty baddie program 🍑

by Mary N.
1 athletes joined

Program Description

**Tabby’s Big Booty Baddie Program 🍑** is a comprehensive 9-week training plan designed to sculpt and strengthen your glutes and legs. With 5 workouts per week, you'll engage in a variety of targeted exercises such as hip thrusts, squats, and deadlifts, ensuring balanced development and progress. Each session is structured to maximize muscle activation and enhance your overall physique, making it perfect for anyone looking to elevate their lower body game. Get ready to embrace your inner baddie and achieve those fitness goals!

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    9 weeks
  • Time Per Workout
    90 minutes
  • Created
    Aug 05, 2025 06:54
  • Last Edited
    Oct 03, 2025 08:34
Muscle Engagement
Front
Back
MuscleSet
Glutes
15.4%
Quadriceps
13.2%
Hamstrings
12.8%
Lower Back
7.2%
Triceps
6.8%
Chest
6.6%
Lats
6.1%
Biceps
5.5%
Upper Back
5.5%
Calves
4.7%
Front Delts
4.3%
Adductors
3.3%
Abs
3.1%
Abductors
2.5%
Middle Delts
2%
Forearms
0.8%
Rear Delts
0.4%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
-
2
Squat (Barbell)
3
8 reps
-
3
Hack Squat
3
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
-
2
Squat (Barbell)
3
8 reps
-
3
Hack Squat
3
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
-
2
Squat (Barbell)
3
8 reps
-
3
Hack Squat
3
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
-
2
Squat (Barbell)
3
8 reps
-
3
Hack Squat
3
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
-
2
Squat (Barbell)
3
8 reps
-
3
Hack Squat
3
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
-
2
Squat (Barbell)
3
8 reps
-
3
Hack Squat
3
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
-
2
Squat (Barbell)
3
8 reps
-
3
Hack Squat
3
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
-
2
Squat (Barbell)
3
8 reps
-
3
Hack Squat
3
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
-
2
Squat (Barbell)
3
8 reps
-
3
Hack Squat
3
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Chest Fly (Cable)
3
10 reps
-
4
Tricep Pushdown (Cable)
3
10 reps
-
5
Skull Crusher (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Chest Fly (Cable)
3
10 reps
-
4
Tricep Pushdown (Cable)
3
10 reps
-
5
Skull Crusher (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Chest Fly (Cable)
3
10 reps
-
4
Tricep Pushdown (Cable)
3
10 reps
-
5
Skull Crusher (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Chest Fly (Cable)
3
10 reps
-
4
Tricep Pushdown (Cable)
3
10 reps
-
5
Skull Crusher (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Chest Fly (Cable)
3
10 reps
-
4
Tricep Pushdown (Cable)
3
10 reps
-
5
Skull Crusher (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Chest Fly (Cable)
3
10 reps
-
4
Tricep Pushdown (Cable)
3
10 reps
-
5
Skull Crusher (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Chest Fly (Cable)
3
10 reps
-
4
Tricep Pushdown (Cable)
3
10 reps
-
5
Skull Crusher (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Chest Fly (Cable)
3
10 reps
-
4
Tricep Pushdown (Cable)
3
10 reps
-
5
Skull Crusher (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Chest Fly (Cable)
3
10 reps
-
4
Tricep Pushdown (Cable)
3
10 reps
-
5
Skull Crusher (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
10 reps
-
2
Hip Abductor (Machine)
3
10 reps
-
3
Leg Press
4
6 reps
-
4
Romanian Deadlift (Barbell)
3
8 reps
-
5
Hip Thrust (Barbell)
3
8 reps
-
6
Standing Calf Raise
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
10 reps
-
2
Hip Abductor (Machine)
3
10 reps
-
3
Leg Press
4
6 reps
-
4
Romanian Deadlift (Barbell)
3
8 reps
-
5
Hip Thrust (Barbell)
3
8 reps
-
6
Standing Calf Raise
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
10 reps
-
2
Hip Abductor (Machine)
3
10 reps
-
3
Leg Press
4
6 reps
-
4
Romanian Deadlift (Barbell)
3
8 reps
-
5
Hip Thrust (Barbell)
3
8 reps
-
6
Standing Calf Raise
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
10 reps
-
2
Hip Abductor (Machine)
3
10 reps
-
3
Leg Press
4
6 reps
-
4
Romanian Deadlift (Barbell)
3
8 reps
-
5
Hip Thrust (Barbell)
3
8 reps
-
6
Standing Calf Raise
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
10 reps
-
2
Hip Abductor (Machine)
3
10 reps
-
3
Leg Press
4
6 reps
-
4
Romanian Deadlift (Barbell)
3
8 reps
-
5
Hip Thrust (Barbell)
3
8 reps
-
6
Standing Calf Raise
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
10 reps
-
2
Hip Abductor (Machine)
3
10 reps
-
3
Leg Press
4
6 reps
-
4
Romanian Deadlift (Barbell)
3
8 reps
-
5
Hip Thrust (Barbell)
3
8 reps
-
6
Standing Calf Raise
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
10 reps
-
2
Hip Abductor (Machine)
3
10 reps
-
3
Leg Press
4
6 reps
-
4
Romanian Deadlift (Barbell)
3
8 reps
-
5
Hip Thrust (Barbell)
3
8 reps
-
6
Standing Calf Raise
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
10 reps
-
2
Hip Abductor (Machine)
3
10 reps
-
3
Leg Press
4
6 reps
-
4
Romanian Deadlift (Barbell)
3
8 reps
-
5
Hip Thrust (Barbell)
3
8 reps
-
6
Standing Calf Raise
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
10 reps
-
2
Hip Abductor (Machine)
3
10 reps
-
3
Leg Press
4
6 reps
-
4
Romanian Deadlift (Barbell)
3
8 reps
-
5
Hip Thrust (Barbell)
3
8 reps
-
6
Standing Calf Raise
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
7 reps
-
2
Seated Row (Cable)
4
8 reps
-
3
Underhand Lat Pulldown
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Preacher Curl (Barbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
7 reps
-
2
Seated Row (Cable)
4
8 reps
-
3
Underhand Lat Pulldown
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Preacher Curl (Barbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
7 reps
-
2
Seated Row (Cable)
4
8 reps
-
3
Underhand Lat Pulldown
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Preacher Curl (Barbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
7 reps
-
2
Seated Row (Cable)
4
8 reps
-
3
Underhand Lat Pulldown
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Preacher Curl (Barbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
7 reps
-
2
Seated Row (Cable)
4
8 reps
-
3
Underhand Lat Pulldown
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Preacher Curl (Barbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
7 reps
-
2
Seated Row (Cable)
4
8 reps
-
3
Underhand Lat Pulldown
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Preacher Curl (Barbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
7 reps
-
2
Seated Row (Cable)
4
8 reps
-
3
Underhand Lat Pulldown
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Preacher Curl (Barbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
7 reps
-
2
Seated Row (Cable)
4
8 reps
-
3
Underhand Lat Pulldown
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Preacher Curl (Barbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
7 reps
-
2
Seated Row (Cable)
4
8 reps
-
3
Underhand Lat Pulldown
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Preacher Curl (Barbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
10 reps
-
2
Goblet Squat
4
6 reps
-
3
Good Morning
3
8 reps
-
4
Back Extension
3
10 reps
-
5
Standing Calf Raise
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
10 reps
-
2
Goblet Squat
4
6 reps
-
3
Good Morning
3
8 reps
-
4
Back Extension
3
10 reps
-
5
Standing Calf Raise
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
10 reps
-
2
Goblet Squat
4
6 reps
-
3
Good Morning
3
8 reps
-
4
Back Extension
3
10 reps
-
5
Standing Calf Raise
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
10 reps
-
2
Goblet Squat
4
6 reps
-
3
Good Morning
3
8 reps
-
4
Back Extension
3
10 reps
-
5
Standing Calf Raise
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
10 reps
-
2
Goblet Squat
4
6 reps
-
3
Good Morning
3
8 reps
-
4
Back Extension
3
10 reps
-
5
Standing Calf Raise
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
10 reps
-
2
Goblet Squat
4
6 reps
-
3
Good Morning
3
8 reps
-
4
Back Extension
3
10 reps
-
5
Standing Calf Raise
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
10 reps
-
2
Goblet Squat
4
6 reps
-
3
Good Morning
3
8 reps
-
4
Back Extension
3
10 reps
-
5
Standing Calf Raise
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
10 reps
-
2
Goblet Squat
4
6 reps
-
3
Good Morning
3
8 reps
-
4
Back Extension
3
10 reps
-
5
Standing Calf Raise
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
10 reps
-
2
Goblet Squat
4
6 reps
-
3
Good Morning
3
8 reps
-
4
Back Extension
3
10 reps
-
5
Standing Calf Raise
3
10 reps
-
Week 1
1 / 9 Weeks
Day 3
1
Hip Adductor (Machine)
3 Sets
10 Reps
-
2
Hip Abductor (Machine)
3 Sets
10 Reps
-
3
Leg Press
4 Sets
6 Reps
-
4
Romanian Deadlift (Barbell)
3 Sets
8 Reps
-
5
Hip Thrust (Barbell)
3 Sets
8 Reps
-
6
Standing Calf Raise
4 Sets
10 Reps
-
Day 1
1
Leg Extension
3 Sets
10 Reps
-
2
Squat (Barbell)
3 Sets
8 Reps
-
3
Hack Squat
3 Sets
10 Reps
-
4
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
-
Day 5
1
Hamstring Curl
3 Sets
10 Reps
-
2
Goblet Squat
4 Sets
6 Reps
-
3
Good Morning
3 Sets
8 Reps
-
4
Back Extension
3 Sets
10 Reps
-
5
Standing Calf Raise
3 Sets
10 Reps
-
Day 2
1
Bench Press (Barbell)
4 Sets
6 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
-
3
Chest Fly (Cable)
3 Sets
10 Reps
-
4
Tricep Pushdown (Cable)
3 Sets
10 Reps
-
5
Skull Crusher (Dumbbell)
3 Sets
10 Reps
-
Day 4
1
Pull-Up (Assisted)
3 Sets
7 Reps
-
2
Seated Row (Cable)
4 Sets
8 Reps
-
3
Underhand Lat Pulldown
3 Sets
10 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
10 Reps
-
5
Preacher Curl (Barbell)
3 Sets
10 Reps
-