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2 Day Booty
Beginner–IntermediateFree

2 Day Booty

This two-day per week booty building program is designed to target and strengthen the glutes for improved strength, shape and functionality.

Jake P.
Jake P.· Apr 2025
1athletes running this program
iOS & Android

Overview

Length
6 weeks
Days / week
2 days
Level
Beginner, Intermediate
Goal
Women's, Muscle, Strength
Equipment
Garage Gym
Session length
40 min
Ideal for beginners to intermediates, it focuses on progressive overload, proper form, and recovery to maximize muscle growth while fitting into a busy schedule. Each session takes ~45-60 minutes and includes a mix of compound and isolation exercises to activate and hypertrophy the glutes. Equipment needed: dumbbells, barbell (optional), resistance bands, and a bench or step. Always consult a doctor before starting, especially if you have health conditions like heart failure or injuries. Program Guidelines: • Frequency: Perform Day 1 and Day 2 once per week (e.g., Monday/Thursday) with at least 48 hours between sessions for recovery. • Progression: Increase weight, reps, or sets every 2-3 weeks as strength improves. Aim for a challenging but manageable load (last 2 reps should feel hard but maintainable). • Form First: Prioritize proper technique to avoid injury and maximize glute engagement. If unsure, consult a trainer or watch form-focused videos. • Rest & Recovery: Ensure 7-8 hours of sleep, adequate protein (0.7-1g per pound of body weight), and hydration to support muscle repair. • Modifications: For beginners, reduce sets (e.g., 3 instead of 4) or use bodyweight. For advanced, add pauses at peak contraction or increase resistance. • Heart Failure Consideration: If “Papa” or someone with heart failure is involved, confirm with a cardiologist. Avoid high-intensity moves, monitor heart rate, and stop if dizziness, chest pain, or shortness of breath occurs. Sample Weekly Schedule • Monday: Day 1 (Strength & Activation) • Tuesday: Rest or light activity (e.g., walking) • Wednesday: Rest • Thursday: Day 2 (Volume & Isolation) • Friday-Sunday: Rest, light cardio, or yoga/stretching

Who it's for

Beginners new to structured strength training
Athletes focused on gaining both size and strength
Athletes who can train 2 days per week
Athletes who train in a garage gym (barbell, rack, and basic free weights)

Muscle engagement

Front
Back
Quadriceps
25.8%
Hamstrings
19.6%
Glutes
13.3%
Biceps
13.3%
Triceps
13.3%
Abs
4.4%
Adductors
4%
Lower Back
3.6%
Forearms
2.7%
Week 1 Workouts
#ExerciseSetsReps
1Tempo Squat (Barbell)35 reps
2Deadlift (Barbell)15 reps
3Lying Leg Curl310 reps
4Bicep Curl (Dumbbell)310 reps
5Tricep Rope Push Down (Cable)310 reps
#ExerciseSetsReps
1Squat (Barbell)35 reps
2Deadlift (Deficit)35 reps
3Leg Extension310 reps
4Bicep Curl (Dumbbell)310 reps
5Tricep Rope Push Down (Cable)310 reps

Weeks 2–6 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, 2 Day Booty is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 6 weeks are fully unlocked.

This program is built around a garage gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.

Each session typically takes around 40 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.

2 Day Booty is structured around 2 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.

The program runs for 6 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

2 Day Booty is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.

Get started

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Progress trackingLog every set and see your strength gains over weeks and months.
Advanced analyticsTrack volume, intensity, and 1RM trends to see exactly how your training is evolving.
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