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Betty’s Split

by Betty L.
1 athletes joined

Program Description

Healthy Body Glutes raise Bulk or & Cutting

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    50 minutes
  • Created
    Dec 15, 2024 06:56
  • Last Edited
    Feb 09, 2025 06:56
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Hip Abductor (Machine)
3
15 reps
-
1B
Belt Squat
3
10 reps
-
2A
Reverse Hyperextension
3
10 reps
-
2B
Reverse Lunge (Dumbbell)
3
10 reps
-
3
Step-Up (Weighted)
2
12 reps
-
4
Hip Thrust (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
5
Cable Lateral Kickbacks
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Hip Abductor (Machine)
3
15 reps
-
1B
Belt Squat
3
10 reps
-
2A
Reverse Hyperextension
3
10 reps
-
2B
Reverse Lunge (Dumbbell)
3
10 reps
-
3
Step-Up (Weighted)
2
12 reps
-
4
Hip Thrust (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
5
Cable Lateral Kickbacks
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Hip Abductor (Machine)
3
15 reps
-
1B
Belt Squat
3
10 reps
-
2A
Reverse Hyperextension
3
10 reps
-
2B
Reverse Lunge (Dumbbell)
3
10 reps
-
3
Step-Up (Weighted)
2
12 reps
-
4
Hip Thrust (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
5
Cable Lateral Kickbacks
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Hip Abductor (Machine)
3
15 reps
-
1B
Belt Squat
3
10 reps
-
2A
Reverse Hyperextension
3
10 reps
-
2B
Reverse Lunge (Dumbbell)
3
10 reps
-
3
Step-Up (Weighted)
2
12 reps
-
4
Hip Thrust (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
5
Cable Lateral Kickbacks
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Hip Abductor (Machine)
3
15 reps
-
1B
Belt Squat
3
10 reps
-
2A
Reverse Hyperextension
3
10 reps
-
2B
Reverse Lunge (Dumbbell)
3
10 reps
-
3
Step-Up (Weighted)
2
12 reps
-
4
Hip Thrust (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
5
Cable Lateral Kickbacks
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
75%
80%
85%
2
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
3
Dip (Bodyweight)
2
AMRAP
-
4
Lying Tricep Extension (Barbell)
3
8-12 reps
RPE 7.5
5
Cable Crossover
2
AMRAP
-
6
Tricep Pushdown (Cable)
2
1
AMRAP
AMRAP
RPE 8.5
RPE 6
7
Lateral Raise (Machine)
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
75%
80%
85%
2
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
3
Dip (Bodyweight)
2
AMRAP
-
4
Lying Tricep Extension (Barbell)
3
8-12 reps
RPE 7.5
5
Cable Crossover
2
AMRAP
-
6
Tricep Pushdown (Cable)
2
1
AMRAP
AMRAP
RPE 8.5
RPE 6
7
Lateral Raise (Machine)
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
75%
80%
85%
2
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
3
Dip (Bodyweight)
2
AMRAP
-
4
Lying Tricep Extension (Barbell)
3
8-12 reps
RPE 7.5
5
Cable Crossover
2
AMRAP
-
6
Tricep Pushdown (Cable)
2
1
AMRAP
AMRAP
RPE 8.5
RPE 6
7
Lateral Raise (Machine)
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
75%
80%
85%
2
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
3
Dip (Bodyweight)
2
AMRAP
-
4
Lying Tricep Extension (Barbell)
3
8-12 reps
RPE 7.5
5
Cable Crossover
2
AMRAP
-
6
Tricep Pushdown (Cable)
2
1
AMRAP
AMRAP
RPE 8.5
RPE 6
7
Lateral Raise (Machine)
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
75%
80%
85%
2
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
3
Dip (Bodyweight)
2
AMRAP
-
4
Lying Tricep Extension (Barbell)
3
8-12 reps
RPE 7.5
5
Cable Crossover
2
AMRAP
-
6
Tricep Pushdown (Cable)
2
1
AMRAP
AMRAP
RPE 8.5
RPE 6
7
Lateral Raise (Machine)
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
8 reps
6 reps
5 reps
3 reps
75%
80%
85%
90%
2
Pull-Up (Bodyweight)
2
AMRAP
-
3
Cable Flexion Row
3
12 reps
-
4
Standing Pullover (Cable)
2
15 reps
-
5
Rear Delt Fly (Cable)
3
AMRAP
-
6
Hyperextension
2
15 reps
-
7
Preacher Curl (Barbell)
2
2
12 reps
10 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
8 reps
6 reps
5 reps
3 reps
75%
80%
85%
90%
2
Pull-Up (Bodyweight)
2
AMRAP
-
3
Cable Flexion Row
3
12 reps
-
4
Standing Pullover (Cable)
2
15 reps
-
5
Rear Delt Fly (Cable)
3
AMRAP
-
6
Hyperextension
2
15 reps
-
7
Preacher Curl (Barbell)
2
2
12 reps
10 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
8 reps
6 reps
5 reps
3 reps
75%
80%
85%
90%
2
Pull-Up (Bodyweight)
2
AMRAP
-
3
Cable Flexion Row
3
12 reps
-
4
Standing Pullover (Cable)
2
15 reps
-
5
Rear Delt Fly (Cable)
3
AMRAP
-
6
Hyperextension
2
15 reps
-
7
Preacher Curl (Barbell)
2
2
12 reps
10 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
8 reps
6 reps
5 reps
3 reps
75%
80%
85%
90%
2
Pull-Up (Bodyweight)
2
AMRAP
-
3
Cable Flexion Row
3
12 reps
-
4
Standing Pullover (Cable)
2
15 reps
-
5
Rear Delt Fly (Cable)
3
AMRAP
-
6
Hyperextension
2
15 reps
-
7
Preacher Curl (Barbell)
2
2
12 reps
10 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
8 reps
6 reps
5 reps
3 reps
75%
80%
85%
90%
2
Pull-Up (Bodyweight)
2
AMRAP
-
3
Cable Flexion Row
3
12 reps
-
4
Standing Pullover (Cable)
2
15 reps
-
5
Rear Delt Fly (Cable)
3
AMRAP
-
6
Hyperextension
2
15 reps
-
7
Preacher Curl (Barbell)
2
2
12 reps
10 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
1
10 reps
10 reps
8 reps
8 reps
6 reps
5 reps
3 reps
50%
60%
70%
75%
80%
85%
90%
2A
Hip Adductor (Machine)
2
AMRAP
-
2B
Hip Abductor (Machine)
2
AMRAP
-
3
Leg Extension
2
15 reps
-
4
Bulgarian Split Squat (Bodyweight)
2
12 reps
-
5
Cable Crunch
3
12 reps
-
6
Decline Crunch
2
AMRAP
-
7
Plank
2
1 mins
-
8
Standing Calf Raise
4
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
1
10 reps
10 reps
8 reps
8 reps
6 reps
5 reps
3 reps
50%
60%
70%
75%
80%
85%
90%
2A
Hip Adductor (Machine)
2
AMRAP
-
2B
Hip Abductor (Machine)
2
AMRAP
-
3
Leg Extension
2
15 reps
-
4
Bulgarian Split Squat (Bodyweight)
2
12 reps
-
5
Cable Crunch
3
12 reps
-
6
Decline Crunch
2
AMRAP
-
7
Plank
2
1 mins
-
8
Standing Calf Raise
4
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
1
10 reps
10 reps
8 reps
8 reps
6 reps
5 reps
3 reps
50%
60%
70%
75%
80%
85%
90%
2A
Hip Adductor (Machine)
2
AMRAP
-
2B
Hip Abductor (Machine)
2
AMRAP
-
3
Leg Extension
2
15 reps
-
4
Bulgarian Split Squat (Bodyweight)
2
12 reps
-
5
Cable Crunch
3
12 reps
-
6
Decline Crunch
2
AMRAP
-
7
Plank
2
1 mins
-
8
Standing Calf Raise
4
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
1
10 reps
10 reps
8 reps
8 reps
6 reps
5 reps
3 reps
50%
60%
70%
75%
80%
85%
90%
2A
Hip Adductor (Machine)
2
AMRAP
-
2B
Hip Abductor (Machine)
2
AMRAP
-
3
Leg Extension
2
15 reps
-
4
Bulgarian Split Squat (Bodyweight)
2
12 reps
-
5
Cable Crunch
3
12 reps
-
6
Decline Crunch
2
AMRAP
-
7
Plank
2
1 mins
-
8
Standing Calf Raise
4
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
1
10 reps
10 reps
8 reps
8 reps
6 reps
5 reps
3 reps
50%
60%
70%
75%
80%
85%
90%
2A
Hip Adductor (Machine)
2
AMRAP
-
2B
Hip Abductor (Machine)
2
AMRAP
-
3
Leg Extension
2
15 reps
-
4
Bulgarian Split Squat (Bodyweight)
2
12 reps
-
5
Cable Crunch
3
12 reps
-
6
Decline Crunch
2
AMRAP
-
7
Plank
2
1 mins
-
8
Standing Calf Raise
4
AMRAP
-
Week 1
1 / 5 Weeks
Day 1
1A
Hip Abductor (Machine)
3 Sets
15 Reps
-
1B
Belt Squat
3 Sets
10 Reps
-
2A
Reverse Hyperextension
3 Sets
10 Reps
-
2B
Reverse Lunge (Dumbbell)
3 Sets
10 Reps
-
3
Step-Up (Weighted)
2 Sets
12 Reps
-
4
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
8 Reps
@6.5
@7
@7.5
@8
5
Cable Lateral Kickbacks
2 Sets
AMRAP
-
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
6 Reps
5 Reps
3 Reps
75%
80%
85%
90%
2
Pull-Up (Bodyweight)
2 Sets
AMRAP
-
3
Cable Flexion Row
3 Sets
12 Reps
-
4
Standing Pullover (Cable)
2 Sets
15 Reps
-
5
Rear Delt Fly (Cable)
3 Sets
AMRAP
-
6
Hyperextension
2 Sets
15 Reps
-
7
Preacher Curl (Barbell)
2 Sets
2 Sets
12 Reps
10 Reps
-
-
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
75%
80%
85%
2
Seated Overhead Press (Dumbbell)
3 Sets
8-12 Reps
-
3
Dip (Bodyweight)
2 Sets
AMRAP
-
4
Lying Tricep Extension (Barbell)
3 Sets
8-12 Reps
@7.5
5
Cable Crossover
2 Sets
AMRAP
-
6
Tricep Pushdown (Cable)
2 Sets
1 Set
AMRAP
AMRAP
@8.5
@6
7
Lateral Raise (Machine)
4 Sets
15 Reps
-
Day 4
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
8 Reps
8 Reps
6 Reps
5 Reps
3 Reps
50%
60%
70%
75%
80%
85%
90%
2A
Hip Adductor (Machine)
2 Sets
AMRAP
-
2B
Hip Abductor (Machine)
2 Sets
AMRAP
-
3
Leg Extension
2 Sets
15 Reps
-
4
Bulgarian Split Squat (Bodyweight)
2 Sets
12 Reps
-
5
Cable Crunch
3 Sets
12 Reps
-
6
Decline Crunch
2 Sets
AMRAP
-
7
Plank
2 Sets
1 mins
-
8
Standing Calf Raise
4 Sets
AMRAP
-