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Rebeccas Beautiful Booty

by Rachel Harris
51 athletes joined

Program Description

To be awesome, snatched, and strong. To improve mental health. To feel like a girl boss. To feel hot girl. To be healthy. To be serving and toned when in Texas. To be slaying on vacation. “I WANT TO LOOK AND FEEL THE BEST I HAVE IN THIS CHAPTERS PREPARE BITCHES”

Program Overview

  • Level
    Beginner
  • Goal
    Powerlifting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 28, 2024 04:41
  • Last Edited
    Jun 18, 2025 11:37

Summary

Transform your lower body with Rebecca's Beautiful Booty program, a focused 4-week journey designed to sculpt and strengthen your glutes. Committing just 4 days a week, you'll engage in a variety of targeted exercises like hip thrusts, squats, and glute bridges, all aimed at building a firmer, more defined backside. With a full gym at your disposal, you'll have the tools you need to maximize your results. Get ready to unleash your inner strength and flaunt your beautiful booty!
Muscle Engagement
Front
Back
MuscleSet
Glutes
19.3%
Quadriceps
14.9%
Hamstrings
14.6%
Other
7.2%
Biceps
5.8%
Triceps
5.5%
Abs
5.4%
Front Delts
4.3%
Chest
4.3%
Upper Back
4.1%
Lats
3.7%
Middle Delts
3.2%
Lower Back
2.7%
Abductors
2.3%
Adductors
1.6%
Forearms
0.8%
Rear Delts
0.2%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
3 reps
RPE 7
2
Chest Press (Machine)
1
3
4 reps
8 reps
RPE 6
RPE 8
3
Bicep Curl (Dumbbell)
3
8 reps
RPE 8
4
Arnold Press
3
8 reps
RPE 7.5
5
Lat Pulldown
3
8 reps
RPE 7
6
Plank
2
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 7.5
RPE 8
RPE 7
2
Push Up
3
3 reps
RPE 7
3
Lat Pulldown
3
8 reps
RPE 7
4
Bicep Curl (Barbell)
4
8 reps
RPE 7
5
Single Arm High Row (Cable)
3
8 reps
RPE 7
6
Arnold Press
3
8 reps
RPE 7.5
7
Plank
2
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 7.5
RPE 8
RPE 7
2
Push Up
3
3 reps
RPE 7
3
Lat Pulldown
3
8 reps
RPE 7
4
Bicep Curl (Barbell)
4
8 reps
RPE 7
5
Single Arm High Row (Cable)
3
8 reps
RPE 7
6
Arnold Press
3
8 reps
RPE 7.5
7
Plank
2
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 7.5
RPE 8
RPE 7
2
Push Up
3
3 reps
RPE 7
3
Lat Pulldown
3
8 reps
RPE 7
4
Bicep Curl (Barbell)
4
8 reps
RPE 7
5
Single Arm High Row (Cable)
3
8 reps
RPE 7
6
Arnold Press
3
8 reps
RPE 7.5
7
Plank
2
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
World's Greatest Stretch
2
10 reps
-
2
Hip Thrust (Barbell)
1
1
2
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3
KAS Glute Bridge Hold
3
0.5 mins
RPE 10
4
Squat (Smith Machine)
3
8 reps
RPE 8
5
Split Squat (Smith Machine)
3
8 reps
RPE 8
6
Single Leg Press
3
8 reps
RPE 8
7
Leg Press
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
World's Greatest Stretch
3
10 reps
-
2
Hip Thrust (Barbell)
4
10 reps
-
3
KAS Glute Bridge Hold
3
0.5 mins
-
4
Squat (Smith Machine)
4
8 reps
-
5
Split Squat (Smith Machine)
3
8 reps
-
6
Single Leg Press
3
8 reps
-
7
Leg Press
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
World's Greatest Stretch
3
10 reps
-
2
Hip Thrust (Barbell)
4
10 reps
-
3
KAS Glute Bridge Hold
3
0.5 mins
-
4
Squat (Smith Machine)
4
8 reps
-
5
Split Squat (Smith Machine)
3
8 reps
-
6
Single Leg Press
3
8 reps
-
7
Leg Press
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
World's Greatest Stretch
3
10 reps
-
2
Hip Thrust (Barbell)
4
10 reps
-
3
KAS Glute Bridge Hold
3
0.5 mins
-
4
Squat (Smith Machine)
4
8 reps
-
5
Split Squat (Smith Machine)
3
8 reps
-
6
Single Leg Press
3
8 reps
-
7
Leg Press
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8 reps
RPE 8
2
Bicep Curl (Dumbbell)
1
2
8 reps
8 reps
RPE 6
RPE 8
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
4
Tricep Rope Push Down (Cable)
3
8 reps
RPE 8
5
Decline Crunch
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
-
2
Bicep Curl (Dumbbell)
1
-
3
Lateral Raise (Dumbbell)
1
-
4
Incline Curl (Dumbbell)
1
-
5
Tricep Rope Push Down (Cable)
1
-
6
Decline Crunch
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
-
2
Bicep Curl (Dumbbell)
1
-
3
Lateral Raise (Dumbbell)
1
-
4
Incline Curl (Dumbbell)
1
-
5
Tricep Rope Push Down (Cable)
1
-
6
Decline Crunch
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
-
2
Bicep Curl (Dumbbell)
1
-
3
Lateral Raise (Dumbbell)
1
-
4
Incline Curl (Dumbbell)
1
-
5
Tricep Rope Push Down (Cable)
1
-
6
Decline Crunch
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
1
2
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 10
2
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 6
3
Leg Curl
3
8 reps
RPE 7
4
Leg Extension
3
8 reps
RPE 6
5
Walking Lunge
3
6 reps
RPE 7
6
Hip Abductor (Machine)
2
AMRAP
RPE 10
7
Stretching
1
5 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 10
2
Romanian Deadlift (Dumbbell)
1
2
10 reps
10 reps
RPE 7
RPE 6
3
Glute Kickback (Cable)
3
15 reps
RPE 6
4
Leg Curl
3
8 reps
RPE 7
5
Leg Extension
3
8 reps
RPE 6
6
Hip Abductor (Machine)
3
25 reps
-
7
Walking Lunge
2
6 reps
-
8
Hamstring Stretch with Rotation
3
4 reps
-
9
World's Greatest Stretch
3
4 reps
-
10
Cat Cow Stretch
3
4 reps
-
11
Stretching
1
3 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 10
2
Romanian Deadlift (Dumbbell)
1
2
10 reps
10 reps
RPE 7
RPE 6
3
Glute Kickback (Cable)
3
15 reps
RPE 6
4
Leg Curl
3
8 reps
RPE 7
5
Leg Extension
3
8 reps
RPE 6
6
Hip Abductor (Machine)
3
25 reps
-
7
Walking Lunge
2
6 reps
-
8
Hamstring Stretch with Rotation
3
4 reps
-
9
World's Greatest Stretch
3
4 reps
-
10
Cat Cow Stretch
3
4 reps
-
11
Stretching
1
3 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 10
2
Romanian Deadlift (Dumbbell)
1
2
10 reps
10 reps
RPE 7
RPE 6
3
Glute Kickback (Cable)
3
15 reps
RPE 6
4
Leg Curl
3
8 reps
RPE 7
5
Leg Extension
3
8 reps
RPE 6
6
Hip Abductor (Machine)
3
25 reps
-
7
Walking Lunge
2
6 reps
-
8
Hamstring Stretch with Rotation
3
4 reps
-
9
World's Greatest Stretch
3
4 reps
-
10
Cat Cow Stretch
3
4 reps
-
11
Stretching
1
3 mins
RPE 6
Week 1
1 / 4 Weeks
Day 2
1
World's Greatest Stretch
2 Sets
10 Reps
-
2
Hip Thrust (Barbell)
1 Set
1 Set
2 Sets
10 Reps
10 Reps
10 Reps
@8
@9
@10
3
KAS Glute Bridge Hold
3 Sets
0.5 mins
@10
4
Squat (Smith Machine)
3 Sets
8 Reps
@8
5
Split Squat (Smith Machine)
3 Sets
8 Reps
@8
6
Single Leg Press
3 Sets
8 Reps
@8
7
Leg Press
3 Sets
8 Reps
@8
Day 1
1
Push Up
3 Sets
3 Reps
@7
2
Chest Press (Machine)
1 Set
3 Sets
4 Reps
8 Reps
@6
@8
3
Bicep Curl (Dumbbell)
3 Sets
8 Reps
@8
4
Arnold Press
3 Sets
8 Reps
@7.5
5
Lat Pulldown
3 Sets
8 Reps
@7
6
Plank
2 Sets
1 mins
-
Day 3
1
Seated Row (Cable)
3 Sets
8 Reps
@8
2
Bicep Curl (Dumbbell)
1 Set
2 Sets
8 Reps
8 Reps
@6
@8
3
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@7
4
Tricep Rope Push Down (Cable)
3 Sets
8 Reps
@8
5
Decline Crunch
2 Sets
AMRAP
-
Day 4
1
Hip Thrust (Barbell)
1 Set
1 Set
2 Sets
10 Reps
10 Reps
10 Reps
@7
@8
@10
2
Romanian Deadlift (Dumbbell)
3 Sets
8 Reps
@6
3
Leg Curl
3 Sets
8 Reps
@7
4
Leg Extension
3 Sets
8 Reps
@6
5
Walking Lunge
3 Sets
6 Reps
@7
6
Hip Abductor (Machine)
2 Sets
AMRAP
@10
7
Stretching
1 Set
5 mins
@6