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BoostcampPNG

Booty blasting for Saba

by Travis S.
1 athletes joined

Program Description

Targeting glutes, hamstrings, quads, shoulders, biceps, triceps, shoulders

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Women's
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 31, 2026 02:40
  • Last Edited
    Mar 31, 2026 03:11
Muscle Engagement
Front
Back
MuscleSet
Glutes
16.3%
Hamstrings
13.8%
Middle Delts
13.3%
Triceps
11.8%
Quadriceps
10.8%
Front Delts
8.9%
Biceps
5.9%
Abductors
4.4%
Abs
3%
Forearms
3%
Upper Back
3%
Rear Delts
3%
Adductors
1.5%
Lower Back
1.5%
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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
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8
2
Hip Thrust (Machine)
3
12 reps
RPE 9
3
Seated Overhead Press (Dumbbell)
3
10 reps
-
4A
Bicep Curl (Cable)
3
15 reps
-
4B
Overhead Tricep Extension (Cable)
3
15 reps
-
5
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 9
6
Hip Abductor (Machine)
3
12 reps
-
7
Lateral Raise (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8
2
Hip Thrust (Machine)
3
12 reps
RPE 9
3
Seated Overhead Press (Dumbbell)
3
10 reps
-
4A
Bicep Curl (Cable)
3
15 reps
-
4B
Overhead Tricep Extension (Cable)
3
15 reps
-
5
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 9
6
Hip Abductor (Machine)
3
12 reps
-
7
Lateral Raise (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8
2
Hip Thrust (Machine)
3
12 reps
RPE 9
3
Seated Overhead Press (Dumbbell)
3
10 reps
-
4A
Bicep Curl (Cable)
3
15 reps
-
4B
Overhead Tricep Extension (Cable)
3
15 reps
-
5
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 9
6
Hip Abductor (Machine)
3
12 reps
-
7
Lateral Raise (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8
2
Hip Thrust (Machine)
3
12 reps
RPE 9
3
Seated Overhead Press (Dumbbell)
3
10 reps
-
4A
Bicep Curl (Cable)
3
15 reps
-
4B
Overhead Tricep Extension (Cable)
3
15 reps
-
5
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 9
6
Hip Abductor (Machine)
3
12 reps
-
7
Lateral Raise (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8
2
Hip Thrust (Machine)
3
12 reps
RPE 9
3
Seated Overhead Press (Dumbbell)
3
10 reps
-
4A
Bicep Curl (Cable)
3
15 reps
-
4B
Overhead Tricep Extension (Cable)
3
15 reps
-
5
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 9
6
Hip Abductor (Machine)
3
12 reps
-
7
Lateral Raise (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8
2
Hip Thrust (Machine)
3
12 reps
RPE 9
3
Seated Overhead Press (Dumbbell)
3
10 reps
-
4A
Bicep Curl (Cable)
3
15 reps
-
4B
Overhead Tricep Extension (Cable)
3
15 reps
-
5
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 9
6
Hip Abductor (Machine)
3
12 reps
-
7
Lateral Raise (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
RPE 8
2
Pull Through (Cable)
3
10 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
3
10 reps
-
4A
Incline Curl (Dumbbell)
3
12 reps
-
4B
Tricep Pushdown (Cable)
3
12 reps
-
5
Lateral Raise (Cable)
3
15 reps
-
6A
Leg Curl
2
10 reps
-
6B
Leg Extension
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
RPE 8
2
Pull Through (Cable)
3
10 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
3
10 reps
-
4A
Incline Curl (Dumbbell)
3
12 reps
-
4B
Tricep Pushdown (Cable)
3
12 reps
-
5
Lateral Raise (Cable)
3
15 reps
-
6A
Leg Curl
2
10 reps
-
6B
Leg Extension
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
RPE 8
2
Pull Through (Cable)
3
10 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
3
10 reps
-
4A
Incline Curl (Dumbbell)
3
12 reps
-
4B
Tricep Pushdown (Cable)
3
12 reps
-
5
Lateral Raise (Cable)
3
15 reps
-
6A
Leg Curl
2
10 reps
-
6B
Leg Extension
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
RPE 8
2
Pull Through (Cable)
3
10 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
3
10 reps
-
4A
Incline Curl (Dumbbell)
3
12 reps
-
4B
Tricep Pushdown (Cable)
3
12 reps
-
5
Lateral Raise (Cable)
3
15 reps
-
6A
Leg Curl
2
10 reps
-
6B
Leg Extension
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
RPE 8
2
Pull Through (Cable)
3
10 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
3
10 reps
-
4A
Incline Curl (Dumbbell)
3
12 reps
-
4B
Tricep Pushdown (Cable)
3
12 reps
-
5
Lateral Raise (Cable)
3
15 reps
-
6A
Leg Curl
2
10 reps
-
6B
Leg Extension
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
RPE 8
2
Pull Through (Cable)
3
10 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
3
10 reps
-
4A
Incline Curl (Dumbbell)
3
12 reps
-
4B
Tricep Pushdown (Cable)
3
12 reps
-
5
Lateral Raise (Cable)
3
15 reps
-
6A
Leg Curl
2
10 reps
-
6B
Leg Extension
2
10 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Squat (Barbell)
3 Sets
10 Reps
@8
2
Hip Thrust (Machine)
3 Sets
12 Reps
@9
3
Seated Overhead Press (Dumbbell)
3 Sets
10 Reps
-
4A
Bicep Curl (Cable)
3 Sets
15 Reps
-
4B
Overhead Tricep Extension (Cable)
3 Sets
15 Reps
-
5
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
@9
6
Hip Abductor (Machine)
3 Sets
12 Reps
-
7
Lateral Raise (Dumbbell)
3 Sets
15 Reps
-
Day 2
1
Leg Press
3 Sets
10 Reps
@8
2
Pull Through (Cable)
3 Sets
10 Reps
@8
3
Seated Overhead Press (Dumbbell)
3 Sets
10 Reps
-
4A
Incline Curl (Dumbbell)
3 Sets
12 Reps
-
4B
Tricep Pushdown (Cable)
3 Sets
12 Reps
-
5
Lateral Raise (Cable)
3 Sets
15 Reps
-
6A
Leg Curl
2 Sets
10 Reps
-
6B
Leg Extension
2 Sets
10 Reps
-