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BoostcampPNG

BBB

by Andre Vives
2 athletes joined

Program Description

Full body routine with a glute building emphasis.

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    16 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jan 29, 2025 06:05
  • Last Edited
    Jun 18, 2025 12:52

Summary

Unlock your strength potential with the BBB program, a focused 16-week journey designed for serious lifters. Committing just two days a week, you'll tackle a balanced mix of barbell and dumbbell exercises, including the Hip Thrust, Squat, and Seated Shoulder Press, all aimed at building muscle and enhancing functional strength. Each session emphasizes progressive overload, ensuring you stay challenged while targeting key muscle groups. Equip your garage gym and get ready to transform your physique and boost your performance!
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4.8 Stars with 10, 000+ Ratings
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
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8 reps
-
3
Squat (Barbell)
3
8 reps
-
4
Step-Up (Weighted)
3
10 reps
-
5
Bench Press (Dumbbell)
3
8 reps
-
6
Plank
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8 reps
-
3
Squat (Barbell)
3
8 reps
-
4
Step-Up (Weighted)
3
10 reps
-
5
Bench Press (Dumbbell)
3
8 reps
-
6
Plank
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8 reps
-
3
Squat (Barbell)
3
8 reps
-
4
Step-Up (Weighted)
3
10 reps
-
5
Bench Press (Dumbbell)
3
8 reps
-
6
Plank
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8 reps
-
3
Squat (Barbell)
3
8 reps
-
4
Step-Up (Weighted)
3
10 reps
-
5
Bench Press (Dumbbell)
3
8 reps
-
6
Plank
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8 reps
-
3
Squat (Barbell)
3
8 reps
-
4
Step-Up (Weighted)
3
10 reps
-
5
Bench Press (Dumbbell)
3
8 reps
-
6
Plank
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8 reps
-
3
Squat (Barbell)
3
8 reps
-
4
Step-Up (Weighted)
3
10 reps
-
5
Bench Press (Dumbbell)
3
8 reps
-
6
Plank
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8 reps
-
3
Squat (Barbell)
3
8 reps
-
4
Step-Up (Weighted)
3
10 reps
-
5
Bench Press (Dumbbell)
3
8 reps
-
6
Plank
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8 reps
-
3
Squat (Barbell)
3
8 reps
-
4
Step-Up (Weighted)
3
10 reps
-
5
Bench Press (Dumbbell)
3
8 reps
-
6
Plank
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8 reps
-
3
Squat (Barbell)
3
8 reps
-
4
Step-Up (Weighted)
3
10 reps
-
5
Bench Press (Dumbbell)
3
8 reps
-
6
Plank
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8 reps
-
3
Squat (Barbell)
3
8 reps
-
4
Step-Up (Weighted)
3
10 reps
-
5
Bench Press (Dumbbell)
3
8 reps
-
6
Plank
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8 reps
-
3
Squat (Barbell)
3
8 reps
-
4
Step-Up (Weighted)
3
10 reps
-
5
Bench Press (Dumbbell)
3
8 reps
-
6
Plank
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8 reps
-
3
Squat (Barbell)
3
8 reps
-
4
Step-Up (Weighted)
3
10 reps
-
5
Bench Press (Dumbbell)
3
8 reps
-
6
Plank
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8 reps
-
3
Squat (Barbell)
3
8 reps
-
4
Step-Up (Weighted)
3
10 reps
-
5
Bench Press (Dumbbell)
3
8 reps
-
6
Plank
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8 reps
-
3
Squat (Barbell)
3
8 reps
-
4
Step-Up (Weighted)
3
10 reps
-
5
Bench Press (Dumbbell)
3
8 reps
-
6
Plank
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8 reps
-
3
Squat (Barbell)
3
8 reps
-
4
Step-Up (Weighted)
3
10 reps
-
5
Bench Press (Dumbbell)
3
8 reps
-
6
Plank
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8 reps
-
3
Squat (Barbell)
3
8 reps
-
4
Step-Up (Weighted)
3
10 reps
-
5
Bench Press (Dumbbell)
3
8 reps
-
6
Plank
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
2
Pull-Up (Band)
3
5 reps
-
3
Sissy Squat
3
8 reps
-
4
Lunge (Dumbbell)
3
10 reps
-
5
Kettlebell Swing
3
15 reps
-
6
Plank
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
2
Pull-Up (Band)
3
5 reps
-
3
Sissy Squat
3
8 reps
-
4
Lunge (Dumbbell)
3
10 reps
-
5
Kettlebell Swing
3
15 reps
-
6
Plank
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
2
Pull-Up (Band)
3
5 reps
-
3
Sissy Squat
3
8 reps
-
4
Lunge (Dumbbell)
3
10 reps
-
5
Kettlebell Swing
3
15 reps
-
6
Plank
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
2
Pull-Up (Band)
3
5 reps
-
3
Sissy Squat
3
8 reps
-
4
Lunge (Dumbbell)
3
10 reps
-
5
Kettlebell Swing
3
15 reps
-
6
Plank
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
2
Pull-Up (Band)
3
5 reps
-
3
Sissy Squat
3
8 reps
-
4
Lunge (Dumbbell)
3
10 reps
-
5
Kettlebell Swing
3
15 reps
-
6
Plank
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
2
Pull-Up (Band)
3
5 reps
-
3
Sissy Squat
3
8 reps
-
4
Lunge (Dumbbell)
3
10 reps
-
5
Kettlebell Swing
3
15 reps
-
6
Plank
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
2
Pull-Up (Band)
3
5 reps
-
3
Sissy Squat
3
8 reps
-
4
Lunge (Dumbbell)
3
10 reps
-
5
Kettlebell Swing
3
15 reps
-
6
Plank
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
2
Pull-Up (Band)
3
5 reps
-
3
Sissy Squat
3
8 reps
-
4
Lunge (Dumbbell)
3
10 reps
-
5
Kettlebell Swing
3
15 reps
-
6
Plank
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
2
Pull-Up (Band)
3
5 reps
-
3
Sissy Squat
3
8 reps
-
4
Lunge (Dumbbell)
3
10 reps
-
5
Kettlebell Swing
3
15 reps
-
6
Plank
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
2
Pull-Up (Band)
3
5 reps
-
3
Sissy Squat
3
8 reps
-
4
Lunge (Dumbbell)
3
10 reps
-
5
Kettlebell Swing
3
15 reps
-
6
Plank
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
2
Pull-Up (Band)
3
5 reps
-
3
Sissy Squat
3
8 reps
-
4
Lunge (Dumbbell)
3
10 reps
-
5
Kettlebell Swing
3
15 reps
-
6
Plank
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
2
Pull-Up (Band)
3
5 reps
-
3
Sissy Squat
3
8 reps
-
4
Lunge (Dumbbell)
3
10 reps
-
5
Kettlebell Swing
3
15 reps
-
6
Plank
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
2
Pull-Up (Band)
3
5 reps
-
3
Sissy Squat
3
8 reps
-
4
Lunge (Dumbbell)
3
10 reps
-
5
Kettlebell Swing
3
15 reps
-
6
Plank
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
2
Pull-Up (Band)
3
5 reps
-
3
Sissy Squat
3
8 reps
-
4
Lunge (Dumbbell)
3
10 reps
-
5
Kettlebell Swing
3
15 reps
-
6
Plank
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
2
Pull-Up (Band)
3
5 reps
-
3
Sissy Squat
3
8 reps
-
4
Lunge (Dumbbell)
3
10 reps
-
5
Kettlebell Swing
3
15 reps
-
6
Plank
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
2
Pull-Up (Band)
3
5 reps
-
3
Sissy Squat
3
8 reps
-
4
Lunge (Dumbbell)
3
10 reps
-
5
Kettlebell Swing
3
15 reps
-
6
Plank
1
1 mins
-
Week 1
1 / 16 Weeks
Day 1
1
Hip Thrust (Barbell)
3 Sets
12 Reps
-
2
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
-
3
Squat (Barbell)
3 Sets
8 Reps
-
4
Step-Up (Weighted)
3 Sets
10 Reps
-
5
Bench Press (Dumbbell)
3 Sets
8 Reps
-
6
Plank
1 Set
1 mins
-
Day 2
1
Romanian Deadlift (Barbell)
3 Sets
10 Reps
-
2
Pull-Up (Band)
3 Sets
5 Reps
-
3
Sissy Squat
3 Sets
8 Reps
-
4
Lunge (Dumbbell)
3 Sets
10 Reps
-
5
Kettlebell Swing
3 Sets
15 Reps
-
6
Plank
1 Set
1 mins
-