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CADY's Booty Special 🍑

by Ctheonly1
6 athletes joined

Program Description

Gain Mass in your Glutes have a well rounded Booty and toned body. First 3 Weeks no weight or reps increasing just Sets increasing (Volume) After first Deload on week 4, week 5 will be the same as week 3 and then beginning week 6 ,you start increasing weight reps / weight Starting from week 10 you will have Glute bridges also, ->to burn out the booty the last few weeks. Weight increase.. 5kg on the Big exercises and 2.5 on isolation exercise. CORE STRETCH: NOT A STRETCH ->Your core training choice 10minutes circuit.

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 16, 2024 03:51
  • Last Edited
    Feb 04, 2025 11:27
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-12 reps
RPE 9
2
Goblet Squat
3
8-12 reps
RPE 9
3
Step-Up (Weighted)
2
8-12 reps
RPE 9
4
Glute Kickback (Cable)
2
8-12 reps
RPE 9
5
Hanging Leg Raise
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
8-12 reps
RPE 9
2
Goblet Squat
3
8-12 reps
RPE 9
3
Step-Up (Weighted)
2
8-12 reps
RPE 9
4
Glute Kickback (Cable)
3
8-12 reps
RPE 9
5
Hanging Leg Raise
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
8-12 reps
RPE 9
2
Goblet Squat
3
8-12 reps
RPE 9
3
Step-Up (Weighted)
2
8-12 reps
RPE 9
4
Glute Kickback (Cable)
3
8-12 reps
RPE 9
5
Hanging Leg Raise
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
6 reps
RPE 9
2
Goblet Squat
2
6 reps
RPE 9
3
Step-Up (Weighted)
1
6 reps
RPE 9
4
Glute Kickback (Cable)
2
6 reps
RPE 9
5
Hanging Leg Raise
2
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
8-12 reps
RPE 9
2
Goblet Squat
3
8-12 reps
RPE 9
3
Step-Up (Weighted)
2
8-12 reps
RPE 9
4
Glute Kickback (Cable)
3
8-12 reps
RPE 9
5
Hanging Leg Raise
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
8-12 reps
RPE 9
2
Goblet Squat
3
8-12 reps
RPE 9
3
Step-Up (Weighted)
2
8-12 reps
RPE 9
4
Glute Kickback (Cable)
3
8-12 reps
RPE 9
5
Hanging Leg Raise
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
8-12 reps
RPE 9
2
Goblet Squat
3
8-12 reps
RPE 9
3
Step-Up (Weighted)
2
8-12 reps
RPE 9
4
Glute Kickback (Cable)
3
8-12 reps
RPE 9
5
Hanging Leg Raise
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
6 reps
RPE 9
2
Goblet Squat
2
6 reps
RPE 9
3
Step-Up (Weighted)
1
6 reps
RPE 9
4
Glute Kickback (Cable)
2
6 reps
RPE 9
5
Hanging Leg Raise
2
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
8-12 reps
RPE 9
2
Goblet Squat
3
8-12 reps
RPE 9
3
Step-Up (Weighted)
2
8-12 reps
RPE 9
4
Glute Kickback (Cable)
3
8-12 reps
RPE 9
5
Hanging Leg Raise
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
8-12 reps
RPE 9
2
Goblet Squat
3
8-12 reps
RPE 9
3
Step-Up (Weighted)
2
8-12 reps
RPE 9
4
Glute Kickback (Cable)
3
8-12 reps
RPE 9
5
Hanging Leg Raise
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
8-12 reps
RPE 9
2
Goblet Squat
3
8-12 reps
RPE 9
3
Step-Up (Weighted)
2
8-12 reps
RPE 9
4
Glute Kickback (Cable)
3
8-12 reps
RPE 9
5
Hanging Leg Raise
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
6 reps
RPE 9
2
Goblet Squat
2
6 reps
RPE 9
3
Step-Up (Weighted)
1
6 reps
RPE 9
4
Glute Kickback (Cable)
2
6 reps
RPE 9
5
Hanging Leg Raise
2
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-12 reps
RPE 9
2
Seated Row (Machine)
2
8-12 reps
RPE 9
3
Face Pull
2
8-12 reps
RPE 9
4
Bicep Curl (Cable)
2
8-12 reps
RPE 9
5
Cardio
1
30 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-12 reps
RPE 9
2
Seated Row (Machine)
2
8-12 reps
RPE 9
3
Face Pull
2
8-12 reps
RPE 9
4
Bicep Curl (Cable)
2
8-12 reps
RPE 9
5
Cardio
1
30 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 9
2
Seated Row (Machine)
2
8-12 reps
RPE 9
3
Face Pull
3
8-12 reps
RPE 9
4
Bicep Curl (Cable)
2
8-12 reps
RPE 9
5
Cardio
1
30 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6 reps
RPE 9
2
Seated Row (Machine)
1
6 reps
RPE 9
3
Face Pull
2
6 reps
RPE 9
4
Bicep Curl (Cable)
1
6 reps
RPE 9
5
Cardio
1
30 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 9
2
Seated Row (Machine)
2
8-12 reps
RPE 9
3
Face Pull
3
8-12 reps
RPE 9
4
Bicep Curl (Cable)
2
8-12 reps
RPE 9
5
Cardio
1
30 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 9
2
Seated Row (Machine)
2
8-12 reps
RPE 9
3
Face Pull
3
8-12 reps
RPE 9
4
Bicep Curl (Cable)
2
8-12 reps
RPE 9
5
Cardio
1
30 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 9
2
Seated Row (Machine)
2
8-12 reps
RPE 9
3
Face Pull
3
8-12 reps
RPE 9
4
Bicep Curl (Cable)
2
8-12 reps
RPE 9
5
Cardio
1
30 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6 reps
RPE 9
2
Seated Row (Machine)
1
6 reps
RPE 9
3
Face Pull
2
6 reps
RPE 9
4
Bicep Curl (Cable)
1
6 reps
RPE 9
5
Cardio
1
30 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 9
2
Seated Row (Machine)
2
8-12 reps
RPE 9
3
Face Pull
3
8-12 reps
RPE 9
4
Bicep Curl (Cable)
2
8-12 reps
RPE 9
5
Cardio
1
30 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 9
2
Seated Row (Machine)
2
8-12 reps
RPE 9
3
Face Pull
3
8-12 reps
RPE 9
4
Bicep Curl (Cable)
2
8-12 reps
RPE 9
5
Cardio
1
30 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 9
2
Seated Row (Machine)
2
8-12 reps
RPE 9
3
Face Pull
3
8-12 reps
RPE 9
4
Bicep Curl (Cable)
2
8-12 reps
RPE 9
5
Cardio
1
30 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6 reps
RPE 9
2
Seated Row (Machine)
1
6 reps
RPE 9
3
Face Pull
2
6 reps
RPE 9
4
Bicep Curl (Cable)
1
6 reps
RPE 9
5
Cardio
1
30 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
20 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
20 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
20 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
20 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
20 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
20 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
20 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
20 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
20 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
20 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
20 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
20 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
3
Hyperextension
2
8-12 reps
-
4
Hip Abductor (Machine)
2
8-12 reps
-
5
Cardio
1
15 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
3
Hyperextension
2
8-12 reps
-
4
Hip Abductor (Machine)
2
8-12 reps
-
5
Cardio
1
15 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
3
Hyperextension
3
8-12 reps
-
4
Hip Abductor (Machine)
3
8-12 reps
-
5
Cardio
1
20 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
6 reps
RPE 9
3
Hyperextension
2
6 reps
RPE 9
4
Hip Abductor (Machine)
2
6 reps
RPE 9
5
Glute Bridge (Dumbbell)
1
0.5 mins
RPE 9
6
Cardio
1
20 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
3
Hyperextension
3
8-12 reps
-
4
Hip Abductor (Machine)
3
8-12 reps
-
5
Cardio
1
20 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
3
Hyperextension
3
8-12 reps
-
4
Hip Abductor (Machine)
3
8-12 reps
-
5
Cardio
1
20 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
3
Hyperextension
3
8-12 reps
-
4
Hip Abductor (Machine)
3
8-12 reps
-
5
Cardio
1
25 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
6 reps
RPE 9
3
Hyperextension
2
6 reps
RPE 9
4
Hip Abductor (Machine)
2
6 reps
RPE 9
5
Glute Bridge (Dumbbell)
1
0.5 mins
RPE 9
6
Cardio
1
20 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
3
Hyperextension
3
8-12 reps
-
4
Hip Abductor (Machine)
3
8-12 reps
-
5
Cardio
1
25 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
3
Hyperextension
3
8-12 reps
-
4
Hip Abductor (Machine)
3
8-12 reps
-
5
Glute Bridge (Dumbbell)
2
1 mins
RPE 9
6
Cardio
1
25 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
3
Hyperextension
3
8-12 reps
-
4
Hip Abductor (Machine)
3
8-12 reps
-
5
Glute Bridge (Dumbbell)
2
1.5 mins
RPE 9
6
Cardio
1
25 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
6 reps
RPE 9
3
Hyperextension
2
6 reps
RPE 9
4
Hip Abductor (Machine)
2
6 reps
RPE 9
5
Glute Bridge (Dumbbell)
1
0.5 mins
RPE 9
6
Cardio
1
20 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
8-12 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 9
3
Lateral Raise (Dumbbell)
2
8-12 reps
-
4
Rear Delt Fly (Dumbbell)
2
8-12 reps
RPE 9
5
Core Stretch
1
10 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
3
Lateral Raise (Dumbbell)
2
8-12 reps
-
4
Rear Delt Fly (Dumbbell)
2
8-12 reps
RPE 9
5
Core Stretch
1
10 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
3
Lateral Raise (Dumbbell)
2
8-12 reps
-
4
Rear Delt Fly (Dumbbell)
2
8-12 reps
RPE 9
5
Core Stretch
1
10 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
6 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
2
6 reps
RPE 9
3
Lateral Raise (Dumbbell)
1
6 reps
RPE 9
4
Rear Delt Fly (Dumbbell)
1
6 reps
RPE 9
5
Core Stretch
1
5 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
3
Lateral Raise (Dumbbell)
2
8-12 reps
-
4
Rear Delt Fly (Dumbbell)
2
8-12 reps
RPE 9
5
Core Stretch
1
10 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
3
Lateral Raise (Dumbbell)
2
8-12 reps
-
4
Rear Delt Fly (Dumbbell)
2
8-12 reps
RPE 9
5
Core Stretch
1
10 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
3
Lateral Raise (Dumbbell)
2
8-12 reps
-
4
Rear Delt Fly (Dumbbell)
2
8-12 reps
RPE 9
5
Core Stretch
1
10 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
6 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
2
6 reps
RPE 9
3
Lateral Raise (Dumbbell)
1
6 reps
RPE 9
4
Rear Delt Fly (Dumbbell)
1
6 reps
RPE 9
5
Core Stretch
1
5 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
3
Lateral Raise (Dumbbell)
2
8-12 reps
-
4
Rear Delt Fly (Dumbbell)
2
8-12 reps
RPE 9
5
Core Stretch
1
10 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
3
Lateral Raise (Dumbbell)
2
8-12 reps
-
4
Rear Delt Fly (Dumbbell)
2
8-12 reps
RPE 9
5
Core Stretch
1
10 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
3
Lateral Raise (Dumbbell)
2
8-12 reps
-
4
Rear Delt Fly (Dumbbell)
2
8-12 reps
RPE 9
5
Core Stretch
1
10 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
6 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
2
6 reps
RPE 9
3
Lateral Raise (Dumbbell)
1
6 reps
RPE 9
4
Rear Delt Fly (Dumbbell)
1
6 reps
RPE 9
5
Core Stretch
1
5 mins
RPE 9
Week 1
1 / 12 Weeks
Day 3
1
Yoga
1 Set
20 mins
@6
Day 2
1
Lat Pulldown
2 Sets
8-12 Reps
@9
2
Seated Row (Machine)
2 Sets
8-12 Reps
@9
3
Face Pull
2 Sets
8-12 Reps
@9
4
Bicep Curl (Cable)
2 Sets
8-12 Reps
@9
5
Cardio
1 Set
30 mins
@6
Day 1
1
Hip Thrust (Barbell)
3 Sets
8-12 Reps
@9
2
Goblet Squat
3 Sets
8-12 Reps
@9
3
Step-Up (Weighted)
2 Sets
8-12 Reps
@9
4
Glute Kickback (Cable)
2 Sets
8-12 Reps
@9
5
Hanging Leg Raise
2 Sets
8-12 Reps
-
Day 4
1
Squat (Barbell)
3 Sets
8-12 Reps
@9
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@9
3
Hyperextension
2 Sets
8-12 Reps
-
4
Hip Abductor (Machine)
2 Sets
8-12 Reps
-
5
Cardio
1 Set
15 mins
@9
Day 5
1
Bench Press (Dumbbell)
2 Sets
8-12 Reps
@9
2
Seated Shoulder Press (Dumbbell)
2 Sets
8-12 Reps
@9
3
Lateral Raise (Dumbbell)
2 Sets
8-12 Reps
-
4
Rear Delt Fly (Dumbbell)
2 Sets
8-12 Reps
@9
5
Core Stretch
1 Set
10 mins
@9