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Booty Builder (1)

by Mia C.

Program Description

Slim thick

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    70 minutes
  • Created
    Dec 26, 2025 01:48
  • Last Edited
    Feb 12, 2026 08:16
Muscle Engagement
Front
Back
MuscleSet
Upper Back
14.8%
Glutes
12.2%
Middle Delts
11.4%
Front Delts
9.6%
Triceps
8.1%
Quadriceps
7.3%
Hamstrings
7.3%
Lower Back
7.1%
Lats
5.4%
Abs
5%
Rear Delts
5%
Biceps
4%
Abductors
2.7%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deep Squats
3
8 reps
RPE 3
2
B Stance Hip Thrusts
3
11 reps
RPE 3
3
Step-Up (Weighted)
3
10 reps
RPE 3
4
Cable Hip Abduction
3
17 reps
RPE 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deep Squats
3
8 reps
RPE 2
2
B Stance Hip Thrusts
3
11 reps
RPE 2
3
Step-Up (Weighted)
3
10 reps
RPE 2
4
Cable Hip Abduction
3
17 reps
RPE 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deep Squats
3
8 reps
-
2
B Stance Hip Thrusts
3
11 reps
-
3
Step-Up (Weighted)
3
10 reps
-
4
Cable Hip Abduction
3
17 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deep Squats
3
8 reps
RPE 1
2
B Stance Hip Thrusts
3
11 reps
RPE 1
3
Step-Up (Weighted)
3
10 reps
RPE 1
4
Cable Hip Abduction
3
17 reps
RPE 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deep Squats
2
6 reps
RPE 4
2
B Stance Hip Thrusts
2
10 reps
RPE 4
3
Step-Up (Weighted)
2
8 reps
RPE 4
4
Cable Hip Abduction
2
15 reps
RPE 3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10 reps
RPE 3
2
Back Extension (Weighted)
3
12 reps
RPE 3
3
Face Pull
3
15 reps
RPE 3
4
Shoulder Press (Machine)
3
6 reps
RPE 3
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 3
6
Upright Row (Barbell)
3
12 reps
RPE 3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10 reps
RPE 2
2
Back Extension (Weighted)
3
12 reps
RPE 2
3
Face Pull
3
15 reps
RPE 2
4
Shoulder Press (Machine)
3
6 reps
RPE 2
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 2
6
Upright Row (Barbell)
3
12 reps
RPE 2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10 reps
RPE 1
2
Back Extension (Weighted)
3
12 reps
RPE 2
3
Face Pull
3
15 reps
RPE 1
4
Shoulder Press (Machine)
3
6 reps
RPE 1
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 1
6
Upright Row (Barbell)
3
12 reps
RPE 1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10 reps
RPE 1
2
Back Extension (Weighted)
3
12 reps
RPE 1
3
Face Pull
3
15 reps
RPE 1
4
Shoulder Press (Machine)
3
6 reps
RPE 1
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 1
6
Upright Row (Barbell)
3
12 reps
RPE 1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
2
8 reps
RPE 4
2
Back Extension (Weighted)
2
10 reps
RPE 3
3
Face Pull
2
12 reps
RPE 3
4
Shoulder Press (Machine)
2
5 reps
RPE 4
5
Lateral Raise (Dumbbell)
2
12 reps
RPE 3
6
Upright Row (Barbell)
2
10 reps
RPE 3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
7 reps
RPE 3
2
Romanian Deadlift (Barbell)
3
9 reps
RPE 3
3
Bulgarian Split Squat (Barbell)
2
9 reps
RPE 3
4
Hip Abductor (Machine)
3
25 reps
RPE 2
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
7 reps
RPE 2
2
Romanian Deadlift (Barbell)
3
9 reps
RPE 2
3
Bulgarian Split Squat (Barbell)
2
9 reps
RPE 2
4
Hip Abductor (Machine)
3
25 reps
RPE 1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
7 reps
RPE 1
2
Romanian Deadlift (Barbell)
3
9 reps
RPE 1
3
Bulgarian Split Squat (Barbell)
2
9 reps
RPE 1
4
Hip Abductor (Machine)
3
25 reps
RPE 1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
7 reps
RPE 1
2
Romanian Deadlift (Barbell)
3
9 reps
RPE 1
3
Bulgarian Split Squat (Barbell)
2
9 reps
RPE 1
4
Hip Abductor (Machine)
3
25 reps
RPE 1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
6 reps
RPE 4
2
Romanian Deadlift (Barbell)
2
8 reps
RPE 3
3
Bulgarian Split Squat (Barbell)
2
8 reps
RPE 3
4
Hip Abductor (Machine)
2
15 reps
RPE 3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
9 reps
RPE 3
2
Back Extension (Weighted)
2
12 reps
RPE 3
3
Face Pull
3
17 reps
RPE 3
4
Lateral Raise (Dumbbell)
2
20 reps
RPE 3
5
Front Raise
2
15 reps
RPE 3
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 3
7
Tricep Pushdown (Cable)
3
12 reps
RPE 3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
9 reps
RPE 2
2
Back Extension (Weighted)
2
12 reps
RPE 2
3
Face Pull
3
17 reps
RPE 2
4
Lateral Raise (Dumbbell)
2
20 reps
RPE 2
5
Front Raise
2
15 reps
RPE 2
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 2
7
Tricep Pushdown (Cable)
3
12 reps
RPE 2
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
9 reps
RPE 1
2
Back Extension (Weighted)
2
12 reps
RPE 2
3
Face Pull
3
17 reps
RPE 1
4
Lateral Raise (Dumbbell)
2
20 reps
RPE 1
5
Front Raise
2
15 reps
RPE 1
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 1
7
Tricep Pushdown (Cable)
3
12 reps
RPE 1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
9 reps
RPE 1
2
Back Extension (Weighted)
2
12 reps
RPE 1
3
Face Pull
3
17 reps
RPE 1
4
Lateral Raise (Dumbbell)
2
20 reps
RPE 1
5
Front Raise
2
15 reps
RPE 1
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 1
7
Tricep Pushdown (Cable)
3
12 reps
RPE 1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
8 reps
RPE 4
2
Back Extension (Weighted)
1
10 reps
RPE 3
3
Face Pull
2
15 reps
RPE 3
4
Lateral Raise (Dumbbell)
2
15 reps
RPE 3
5
Front Raise
2
12 reps
RPE 3
6
Overhead Tricep Extension (Cable)
2
10 reps
RPE 3
7
Tricep Pushdown (Cable)
2
10 reps
RPE 3
Week 1
1 / 5 Weeks
Day 1
1
Deep Squats
3 Sets
8 Reps
@3
2
B Stance Hip Thrusts
3 Sets
11 Reps
@3
3
Step-Up (Weighted)
3 Sets
10 Reps
@3
4
Cable Hip Abduction
3 Sets
17 Reps
@3
Day 2
1
Seated Row (Cable)
3 Sets
10 Reps
@3
2
Back Extension (Weighted)
3 Sets
12 Reps
@3
3
Face Pull
3 Sets
15 Reps
@3
4
Shoulder Press (Machine)
3 Sets
6 Reps
@3
5
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@3
6
Upright Row (Barbell)
3 Sets
12 Reps
@3
Day 3
1
Hip Thrust (Machine)
3 Sets
7 Reps
@3
2
Romanian Deadlift (Barbell)
3 Sets
9 Reps
@3
3
Bulgarian Split Squat (Barbell)
2 Sets
9 Reps
@3
4
Hip Abductor (Machine)
3 Sets
25 Reps
@2
Day 4
1
Lat Pulldown (Neutral Grip)
3 Sets
9 Reps
@3
2
Back Extension (Weighted)
2 Sets
12 Reps
@3
3
Face Pull
3 Sets
17 Reps
@3
4
Lateral Raise (Dumbbell)
2 Sets
20 Reps
@3
5
Front Raise
2 Sets
15 Reps
@3
6
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@3
7
Tricep Pushdown (Cable)
3 Sets
12 Reps
@3