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Rebeccas Beautiful Booty
by Rachel Harris
32 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 14, 2024 09:15
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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
Day 1
1
Chest Press (Machine)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7.5
@8
@7
2
Push Up
3 Sets
3 Reps
@7
3
Lat Pulldown
3 Sets
8 Reps
@7
4
Bicep Curl (Barbell)
4 Sets
8 Reps
@7
5
Single Arm High Row (Cable)
3 Sets
8 Reps
@7
6
Arnold Press
3 Sets
8 Reps
@7.5
7
Plank
2 Sets
1 mins
Day 2
1
World's Greatest Stretch
3 Sets
10 Reps
2
Hip Thrust (Barbell)
4 Sets
10 Reps
3
KAS Glute Bridge Hold
3 Sets
0.5 mins
4
Squat (Smith Machine)
4 Sets
8 Reps
5
Split Squat (Smith Machine)
3 Sets
8 Reps
6
Single Leg Press
3 Sets
8 Reps
7
Leg Press
3 Sets
8 Reps
Day 3
1
Push Press (Barbell)
1 Set
2
Bicep Curl (Dumbbell)
1 Set
3
Lateral Raise (Dumbbell)
1 Set
4
Incline Curl (Dumbbell)
1 Set
5
Tricep Rope Push Down (Cable)
1 Set
6
Decline Crunch
1 Set
Day 4
1
Hip Thrust (Barbell)
2 Sets
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@10
2
Romanian Deadlift (Dumbbell)
1 Set
2 Sets
10 Reps
10 Reps
@7
@6
3
Glute Kickback (Cable)
3 Sets
15 Reps
@6
4
Leg Curl
3 Sets
8 Reps
@7
5
Leg Extension
3 Sets
8 Reps
@6
6
Hip Abductor (Machine)
3 Sets
25 Reps
7
Walking Lunge
2 Sets
6 Reps
8
Hamstring Stretch with Rotation
3 Sets
4 Reps
9
World's Greatest Stretch
3 Sets
4 Reps
10
Cat Cow Stretch
3 Sets
4 Reps
11
Stretching
1 Set
3 mins
@6
Day 1
1
Chest Press (Machine)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7.5
@8
@7
2
Push Up
3 Sets
3 Reps
@7
3
Lat Pulldown
3 Sets
8 Reps
@7
4
Bicep Curl (Barbell)
4 Sets
8 Reps
@7
5
Single Arm High Row (Cable)
3 Sets
8 Reps
@7
6
Arnold Press
3 Sets
8 Reps
@7.5
7
Plank
2 Sets
1 mins
Day 2
1
World's Greatest Stretch
3 Sets
10 Reps
2
Hip Thrust (Barbell)
4 Sets
10 Reps
3
KAS Glute Bridge Hold
3 Sets
0.5 mins
4
Squat (Smith Machine)
4 Sets
8 Reps
5
Split Squat (Smith Machine)
3 Sets
8 Reps
6
Single Leg Press
3 Sets
8 Reps
7
Leg Press
3 Sets
8 Reps
Day 3
1
Push Press (Barbell)
1 Set
2
Bicep Curl (Dumbbell)
1 Set
3
Lateral Raise (Dumbbell)
1 Set
4
Incline Curl (Dumbbell)
1 Set
5
Tricep Rope Push Down (Cable)
1 Set
6
Decline Crunch
1 Set
Day 4
1
Hip Thrust (Barbell)
2 Sets
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@10
2
Romanian Deadlift (Dumbbell)
1 Set
2 Sets
10 Reps
10 Reps
@7
@6
3
Glute Kickback (Cable)
3 Sets
15 Reps
@6
4
Leg Curl
3 Sets
8 Reps
@7
5
Leg Extension
3 Sets
8 Reps
@6
6
Hip Abductor (Machine)
3 Sets
25 Reps
7
Walking Lunge
2 Sets
6 Reps
8
Hamstring Stretch with Rotation
3 Sets
4 Reps
9
World's Greatest Stretch
3 Sets
4 Reps
10
Cat Cow Stretch
3 Sets
4 Reps
11
Stretching
1 Set
3 mins
@6
Day 1
1
Chest Press (Machine)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7.5
@8
@7
2
Push Up
3 Sets
3 Reps
@7
3
Lat Pulldown
3 Sets
8 Reps
@7
4
Bicep Curl (Barbell)
4 Sets
8 Reps
@7
5
Single Arm High Row (Cable)
3 Sets
8 Reps
@7
6
Arnold Press
3 Sets
8 Reps
@7.5
7
Plank
2 Sets
1 mins
Day 2
1
World's Greatest Stretch
3 Sets
10 Reps
2
Hip Thrust (Barbell)
4 Sets
10 Reps
3
KAS Glute Bridge Hold
3 Sets
0.5 mins
4
Squat (Smith Machine)
4 Sets
8 Reps
5
Split Squat (Smith Machine)
3 Sets
8 Reps
6
Single Leg Press
3 Sets
8 Reps
7
Leg Press
3 Sets
8 Reps
Day 3
1
Push Press (Barbell)
1 Set
2
Bicep Curl (Dumbbell)
1 Set
3
Lateral Raise (Dumbbell)
1 Set
4
Incline Curl (Dumbbell)
1 Set
5
Tricep Rope Push Down (Cable)
1 Set
6
Decline Crunch
1 Set
Day 4
1
Hip Thrust (Barbell)
2 Sets
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@10
2
Romanian Deadlift (Dumbbell)
1 Set
2 Sets
10 Reps
10 Reps
@7
@6
3
Glute Kickback (Cable)
3 Sets
15 Reps
@6
4
Leg Curl
3 Sets
8 Reps
@7
5
Leg Extension
3 Sets
8 Reps
@6
6
Hip Abductor (Machine)
3 Sets
25 Reps
7
Walking Lunge
2 Sets
6 Reps
8
Hamstring Stretch with Rotation
3 Sets
4 Reps
9
World's Greatest Stretch
3 Sets
4 Reps
10
Cat Cow Stretch
3 Sets
4 Reps
11
Stretching
1 Set
3 mins
@6