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Bootyfull Variations

by C P.

Program Description

This is my variation of Bootyfull Beginnings (Link below). I took my favourite exercises and added some Calisthenic exercises for abs and core muscles. For progression, use double progression: First reach the upper rep range in two workout sessions, then increase the weight so you can do the lower rep range. Increase the reps, until you can increase the weight again. For more information see the description of the original plan by Bret Contreras. Link to the original plan: https://www.boostcamp.app/bret-contreras/strong-curves-bootyful-beginnings

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 18, 2025 03:52
  • Last Edited
    Feb 18, 2025 03:56
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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
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10-20 reps
-
2
Single Arm Row (Cable)
3
8-12 reps
-
3
Squat (Barbell)
3
10-20 reps
-
4
Bench Press (Barbell)
3
8-12 reps
-
5
Pull-Up (Assisted)
3
5-10 reps
-
6
Hip Abductor (Machine)
3
10-20 reps
-
7
Plank (Feet Elevated)
1
1 mins
-
8
Side Plank
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10-20 reps
-
2
Single Arm Row (Cable)
3
8-12 reps
-
3
Squat (Barbell)
3
10-20 reps
-
4
Bench Press (Barbell)
3
8-12 reps
-
5
Pull-Up (Assisted)
3
5-10 reps
-
6
Hip Abductor (Machine)
3
10-20 reps
-
7
Plank (Feet Elevated)
1
1 mins
-
8
Side Plank
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10-20 reps
-
2
Single Arm Row (Cable)
3
8-12 reps
-
3
Squat (Barbell)
3
10-20 reps
-
4
Bench Press (Barbell)
3
8-12 reps
-
5
Pull-Up (Assisted)
3
5-10 reps
-
6
Hip Abductor (Machine)
3
10-20 reps
-
7
Plank (Feet Elevated)
1
1 mins
-
8
Side Plank
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10-20 reps
-
2
Single Arm Row (Cable)
3
8-12 reps
-
3
Squat (Barbell)
3
10-20 reps
-
4
Bench Press (Barbell)
3
8-12 reps
-
5
Pull-Up (Assisted)
3
5-10 reps
-
6
Hip Abductor (Machine)
3
10-20 reps
-
7
Plank (Feet Elevated)
1
1 mins
-
8
Side Plank
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10-20 reps
-
2
Single Arm Row (Cable)
3
8-12 reps
-
3
Squat (Barbell)
3
10-20 reps
-
4
Bench Press (Barbell)
3
8-12 reps
-
5
Pull-Up (Assisted)
3
5-10 reps
-
6
Hip Abductor (Machine)
3
10-20 reps
-
7
Plank (Feet Elevated)
1
1 mins
-
8
Side Plank
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10-20 reps
-
2
Single Arm Row (Cable)
3
8-12 reps
-
3
Squat (Barbell)
3
10-20 reps
-
4
Bench Press (Barbell)
3
8-12 reps
-
5
Pull-Up (Assisted)
3
5-10 reps
-
6
Hip Abductor (Machine)
3
10-20 reps
-
7
Plank (Feet Elevated)
1
1 mins
-
8
Side Plank
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10-20 reps
-
2
Single Arm Row (Cable)
3
8-12 reps
-
3
Squat (Barbell)
3
10-20 reps
-
4
Bench Press (Barbell)
3
8-12 reps
-
5
Pull-Up (Assisted)
3
5-10 reps
-
6
Hip Abductor (Machine)
3
10-20 reps
-
7
Plank (Feet Elevated)
1
1 mins
-
8
Side Plank
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10-20 reps
-
2
Single Arm Row (Cable)
3
8-12 reps
-
3
Squat (Barbell)
3
10-20 reps
-
4
Bench Press (Barbell)
3
8-12 reps
-
5
Pull-Up (Assisted)
3
5-10 reps
-
6
Hip Abductor (Machine)
3
10-20 reps
-
7
Plank (Feet Elevated)
1
1 mins
-
8
Side Plank
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
10-20 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Bulgarian Split Squat (Barbell)
3
10-20 reps
-
4
Standing Shoulder Press (Dumbbell)
3
8-12 reps
-
5
Back Extension (Weighted)
3
10-20 reps
-
6
Hip Adductor (Machine)
3
10-20 reps
-
7
Modified Dragon Fly
1
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
10-20 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Bulgarian Split Squat (Barbell)
3
10-20 reps
-
4
Standing Shoulder Press (Dumbbell)
3
8-12 reps
-
5
Back Extension (Weighted)
3
10-20 reps
-
6
Hip Adductor (Machine)
3
10-20 reps
-
7
Modified Dragon Fly
1
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
10-20 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Bulgarian Split Squat (Barbell)
3
10-20 reps
-
4
Standing Shoulder Press (Dumbbell)
3
8-12 reps
-
5
Back Extension (Weighted)
3
10-20 reps
-
6
Hip Adductor (Machine)
3
10-20 reps
-
7
Modified Dragon Fly
1
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
10-20 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Bulgarian Split Squat (Barbell)
3
10-20 reps
-
4
Standing Shoulder Press (Dumbbell)
3
8-12 reps
-
5
Back Extension (Weighted)
3
10-20 reps
-
6
Hip Adductor (Machine)
3
10-20 reps
-
7
Modified Dragon Fly
1
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
10-20 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Bulgarian Split Squat (Barbell)
3
10-20 reps
-
4
Standing Shoulder Press (Dumbbell)
3
8-12 reps
-
5
Back Extension (Weighted)
3
10-20 reps
-
6
Hip Adductor (Machine)
3
10-20 reps
-
7
Modified Dragon Fly
1
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
10-20 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Bulgarian Split Squat (Barbell)
3
10-20 reps
-
4
Standing Shoulder Press (Dumbbell)
3
8-12 reps
-
5
Back Extension (Weighted)
3
10-20 reps
-
6
Hip Adductor (Machine)
3
10-20 reps
-
7
Modified Dragon Fly
1
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
10-20 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Bulgarian Split Squat (Barbell)
3
10-20 reps
-
4
Standing Shoulder Press (Dumbbell)
3
8-12 reps
-
5
Back Extension (Weighted)
3
10-20 reps
-
6
Hip Adductor (Machine)
3
10-20 reps
-
7
Modified Dragon Fly
1
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
10-20 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Bulgarian Split Squat (Barbell)
3
10-20 reps
-
4
Standing Shoulder Press (Dumbbell)
3
8-12 reps
-
5
Back Extension (Weighted)
3
10-20 reps
-
6
Hip Adductor (Machine)
3
10-20 reps
-
7
Modified Dragon Fly
1
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10-20 reps
-
2
Inverted Row
3
8-12 reps
-
3
Goblet Squat
3
10-20 reps
-
4
Bench Press (Close Grip)
3
8-12 reps
-
5
Kettlebell Swing
3
10-20 reps
-
6
Rotating Plank
3
10-15 reps
-
7
Decline Sit Up (Bodyweight)
1
15-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10-20 reps
-
2
Inverted Row
3
8-12 reps
-
3
Goblet Squat
3
10-20 reps
-
4
Bench Press (Close Grip)
3
8-12 reps
-
5
Kettlebell Swing
3
10-20 reps
-
6
Rotating Plank
3
10-15 reps
-
7
Decline Sit Up (Bodyweight)
1
15-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10-20 reps
-
2
Inverted Row
3
8-12 reps
-
3
Goblet Squat
3
10-20 reps
-
4
Bench Press (Close Grip)
3
8-12 reps
-
5
Kettlebell Swing
3
10-20 reps
-
6
Rotating Plank
3
10-15 reps
-
7
Decline Sit Up (Bodyweight)
1
15-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10-20 reps
-
2
Inverted Row
3
8-12 reps
-
3
Goblet Squat
3
10-20 reps
-
4
Bench Press (Close Grip)
3
8-12 reps
-
5
Kettlebell Swing
3
10-20 reps
-
6
Rotating Plank
3
10-15 reps
-
7
Decline Sit Up (Bodyweight)
1
15-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10-20 reps
-
2
Inverted Row
3
8-12 reps
-
3
Goblet Squat
3
10-20 reps
-
4
Bench Press (Close Grip)
3
8-12 reps
-
5
Kettlebell Swing
3
10-20 reps
-
6
Rotating Plank
3
10-15 reps
-
7
Decline Sit Up (Bodyweight)
1
15-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10-20 reps
-
2
Inverted Row
3
8-12 reps
-
3
Goblet Squat
3
10-20 reps
-
4
Bench Press (Close Grip)
3
8-12 reps
-
5
Kettlebell Swing
3
10-20 reps
-
6
Rotating Plank
3
10-15 reps
-
7
Decline Sit Up (Bodyweight)
1
15-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10-20 reps
-
2
Inverted Row
3
8-12 reps
-
3
Goblet Squat
3
10-20 reps
-
4
Bench Press (Close Grip)
3
8-12 reps
-
5
Kettlebell Swing
3
10-20 reps
-
6
Rotating Plank
3
10-15 reps
-
7
Decline Sit Up (Bodyweight)
1
15-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10-20 reps
-
2
Inverted Row
3
8-12 reps
-
3
Goblet Squat
3
10-20 reps
-
4
Bench Press (Close Grip)
3
8-12 reps
-
5
Kettlebell Swing
3
10-20 reps
-
6
Rotating Plank
3
10-15 reps
-
7
Decline Sit Up (Bodyweight)
1
15-30 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Hip Thrust (Barbell)
3 Sets
10-20 Reps
-
2
Single Arm Row (Cable)
3 Sets
8-12 Reps
-
3
Squat (Barbell)
3 Sets
10-20 Reps
-
4
Bench Press (Barbell)
3 Sets
8-12 Reps
-
5
Pull-Up (Assisted)
3 Sets
5-10 Reps
-
6
Hip Abductor (Machine)
3 Sets
10-20 Reps
-
7
Plank (Feet Elevated)
1 Set
1 mins
-
8
Side Plank
1 Set
1 mins
-
Day 2
1
Single Leg Press
3 Sets
10-20 Reps
-
2
Lat Pulldown
3 Sets
8-12 Reps
-
3
Bulgarian Split Squat (Barbell)
3 Sets
10-20 Reps
-
4
Standing Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
-
5
Back Extension (Weighted)
3 Sets
10-20 Reps
-
6
Hip Adductor (Machine)
3 Sets
10-20 Reps
-
7
Modified Dragon Fly
1 Set
10 Reps
-
Day 3
1
Hip Thrust (Barbell)
3 Sets
10-20 Reps
-
2
Inverted Row
3 Sets
8-12 Reps
-
3
Goblet Squat
3 Sets
10-20 Reps
-
4
Bench Press (Close Grip)
3 Sets
8-12 Reps
-
5
Kettlebell Swing
3 Sets
10-20 Reps
-
6
Rotating Plank
3 Sets
10-15 Reps
-
7
Decline Sit Up (Bodyweight)
1 Set
15-30 Reps
-