logo
BoostcampPNG

12 Weeks Booty Gainz Program

by puspita permata
3 athletes joined

Program Description

build her glutes naturally with strength training

Program Overview

  • Level
    Beginner, Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 06, 2024 04:48
  • Last Edited
    Jan 04, 2025 03:46
BlogBannerPC
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
BlogBannerPC
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
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bodyweight Squat
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 2
RPE 4
RPE 3
2
Bodyweight Hip Thrust
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 2
RPE 4
RPE 3
3
Bodyweight RDL
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 2
RPE 4
RPE 3
4
Bodyweight Side Lying Clamshell
1
10-20 reps
RPE 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bodyweight Squat
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 2
RPE 4
RPE 3
2
Bodyweight Hip Thrust
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 2
RPE 4
RPE 3
3
Bodyweight RDL
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 2
RPE 4
RPE 3
4
Bodyweight Side Lying Clamshell
1
10-20 reps
RPE 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Squat
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 2
RPE 4
RPE 3
2
Dumbbell RDL
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 2
RPE 4
RPE 3
3
Dumbbell Hip thrust
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 2
RPE 4
RPE 3
4
Bodyweight Side Lying Clamshell
3
12-25 reps
RPE 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Squat
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 2
RPE 4
RPE 3
2
Dumbbell RDL
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 2
RPE 4
RPE 3
3
Dumbbell Hip thrust
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 2
RPE 4
RPE 3
4
Bodyweight Side Lying Clamshell
3
12-30 reps
RPE 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Squat
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 2
RPE 4
RPE 3
2
Bulgarian split squat
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 2
RPE 4
RPE 3
3
Barbell RDL
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 2
RPE 4
RPE 3
4
Side Lying Clam (Plate)
1
1
1
15-30 reps
15-30 reps
15-30 reps
RPE 2
RPE 4
RPE 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Squat
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 3
RPE 5
RPE 4
2
Bulgarian split squat
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 3
RPE 5
RPE 4
3
Barbell RDL
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 3
RPE 5
RPE 4
4
Side Lying Clam (Plate)
1
1
1
15-30 reps
15-30 reps
15-30 reps
RPE 3
RPE 5
RPE 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Squat
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 3
RPE 5
RPE 4
2
Bulgarian split squat
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 3
RPE 5
RPE 4
3
Barbell RDL
1
1
1
8-20 reps
8-20 reps
8-20 reps
RPE 3
RPE 5
RPE 4
4
Side Lying Clam (Plate)
1
1
1
15-30 reps
15-30 reps
15-30 reps
RPE 3
RPE 5
RPE 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Squat
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 3
RPE 5
RPE 4
2
Bulgarian split squat
1
1
1
6-15 reps
6-15 reps
6-15 reps
RPE 3
RPE 5
RPE 4
3
Barbell RDL
1
1
1
8-20 reps
8-20 reps
8-20 reps
RPE 3
RPE 5
RPE 4
4
Side Lying Clam (Plate)
1
1
1
15-30 reps
15-30 reps
15-30 reps
RPE 3
RPE 5
RPE 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Squat
1
1
1
8-20 reps
6-20 reps
2-20 reps
RPE 4
RPE 5
RPE 6
2
KAS Glute Bridge
1
1
1
1
6-20 reps
6-20 reps
6-20 reps
6-20 reps
RPE 4
RPE 5
RPE 6
RPE 3
3
Bulgarian split squat
1
1
1
6-15 reps
6-15 reps
6-15 reps
RPE 4
RPE 5
RPE 6
4
Barbell American Deadlift
2
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 4
RPE 5
RPE 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Squat
1
1
1
8-20 reps
6-20 reps
2-20 reps
RPE 4
RPE 5
RPE 6
2
KAS Glute Bridge
1
1
1
1
6-20 reps
6-20 reps
6-20 reps
6-20 reps
RPE 4
RPE 5
RPE 6
RPE 3
3
Bulgarian split squat
1
1
1
6-15 reps
6-15 reps
6-15 reps
RPE 4
RPE 5
RPE 6
4
Barbell American Deadlift
2
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 4
RPE 5
RPE 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Squat
1
1
1
8-20 reps
6-20 reps
2-20 reps
RPE 4
RPE 5
RPE 6
2
KAS Glute Bridge
1
1
1
1
6-20 reps
6-20 reps
6-20 reps
6-20 reps
RPE 4
RPE 5
RPE 6
RPE 3
3
Bulgarian split squat
1
1
1
6-15 reps
6-15 reps
6-15 reps
RPE 4
RPE 5
RPE 6
4
Barbell American Deadlift
2
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 4
RPE 5
RPE 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Squat
1
1
1
8-20 reps
6-20 reps
2-20 reps
RPE 4
RPE 5
RPE 6
2
KAS Glute Bridge
1
1
1
1
6-20 reps
6-20 reps
6-20 reps
6-20 reps
RPE 4
RPE 5
RPE 6
RPE 3
3
Bulgarian split squat
1
1
1
6-15 reps
6-15 reps
6-15 reps
RPE 4
RPE 5
RPE 6
4
Barbell American Deadlift
2
1
1
6-15 reps
6-15 reps
6-15 reps
RPE 4
RPE 5
RPE 3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bodyweight Walking Lunges
1
2
8-12 reps
8-12 reps
RPE 2
RPE 3
2
Glute Bridge (Bodyweight)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 2
RPE 4
RPE 3
3
Bodyweight Sumo squat
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 2
RPE 4
RPE 3
4
Side Lying Hip Abduction
1
10-20 reps
RPE 3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bodyweight Squat
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 2
RPE 4
RPE 3
2
Bodyweight Hip Thrust
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 2
RPE 4
RPE 3
3
Bodyweight RDL
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 2
RPE 4
RPE 3
4
Bodyweight Side Lying Clamshell
1
10-20 reps
RPE 3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Glute Bridge
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 2
RPE 4
RPE 3
2
Bodyweight Walking Lunges
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 2
RPE 4
RPE 3
3
Barbell Sumo Deadlift
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 2
RPE 4
RPE 3
4
Side Lying Clam (Plate)
1
10-20 reps
RPE 3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Glute Bridge
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 2
RPE 4
RPE 3
2
Dumbbell Walking Lunges
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 2
RPE 4
RPE 3
3
Barbell Sumo Deadlift
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 2
RPE 4
RPE 3
4
Side Lying Clam (Plate)
1
1
10-20 reps
10-20 reps
RPE 3
RPE 4
Day 2
#
Exercise
Sets
Reps
Intensity
1
KAS Glute Bridge
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 2
RPE 4
RPE 3
2
Smith Machine Reverse Lunges
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 2
RPE 4
RPE 3
3
B Stance rdl
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 2
RPE 4
RPE 3
4
Cable Kickback
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 2
RPE 4
RPE 3
Day 2
#
Exercise
Sets
Reps
Intensity
1
KAS Glute Bridge
1
2
8-12 reps
8-12 reps
RPE 3
RPE 4
2
Smith Machine Reverse Lunges
1
2
6-12 reps
6-12 reps
RPE 3
RPE 4
3
B Stance rdl
1
2
8-12 reps
8-12 reps
RPE 3
RPE 4
4
Cable Kickback
1
2
8-10 reps
8-10 reps
RPE 3
RPE 4
Day 2
#
Exercise
Sets
Reps
Intensity
1
KAS Glute Bridge
1
2
8-15 reps
8-15 reps
RPE 3
RPE 4
2
Smith Machine Reverse Lunges
1
2
6-15 reps
6-15 reps
RPE 3
RPE 4
3
B Stance rdl
1
2
10-15 reps
10-15 reps
RPE 3
RPE 4
4
Cable Kickback
1
2
8-12 reps
8-12 reps
RPE 3
RPE 4
Day 2
#
Exercise
Sets
Reps
Intensity
1
KAS Glute Bridge
1
2
8-20 reps
8-20 reps
RPE 3
RPE 4
2
Smith Machine Reverse Lunges
2
1
6-15 reps
6-15 reps
RPE 4
RPE 5
3
B Stance rdl
1
2
10-20 reps
10-20 reps
RPE 3
RPE 4
4
Cable Kickback
1
2
8-15 reps
8-15 reps
RPE 3
RPE 4
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
1
2
1
8-12 reps
8-12 reps
8-12 reps
RPE 4
RPE 5
RPE 3
2
Landmine Squat Into RDL
1
1
1
1
6-12 reps
6-12 reps
6-12 reps
6-12 reps
RPE 4
RPE 6
RPE 5
RPE 3
3
Dumbbell Step Up
1
1
1
1
6-20 reps
6-20 reps
6-20 reps
6-20 reps
RPE 4
RPE 6
RPE 5
RPE 3
4
Cable Kickback
1
1
1
1
10-20 reps
10-20 reps
10-20 reps
10-20 reps
RPE 4
RPE 6
RPE 5
RPE 3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
1
2
1
8-12 reps
8-12 reps
8-12 reps
RPE 4
RPE 5
RPE 3
2
Landmine Squat Into RDL
1
1
1
1
6-12 reps
6-12 reps
6-12 reps
6-12 reps
RPE 4
RPE 6
RPE 5
RPE 3
3
Dumbbell Step Up
1
1
1
1
6-20 reps
6-20 reps
6-20 reps
6-20 reps
RPE 4
RPE 6
RPE 5
RPE 3
4
Cable Kickback
1
1
1
1
10-20 reps
10-20 reps
10-20 reps
10-20 reps
RPE 4
RPE 6
RPE 5
RPE 3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
1
2
1
8-15 reps
8-15 reps
8-15 reps
RPE 4
RPE 5
RPE 3
2
Landmine Squat Into RDL
1
1
1
1
6-15 reps
6-15 reps
6-15 reps
6-15 reps
RPE 4
RPE 6
RPE 5
RPE 3
3
Dumbbell Step Up
1
1
1
1
6-20 reps
6-20 reps
6-20 reps
6-20 reps
RPE 4
RPE 6
RPE 5
RPE 3
4
Cable Kickback
1
1
1
1
10-20 reps
10-20 reps
10-20 reps
10-20 reps
RPE 4
RPE 6
RPE 5
RPE 3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
1
2
1
8-20 reps
8-20 reps
8-20 reps
RPE 4
RPE 5
RPE 3
2
Landmine Squat Into RDL
1
1
1
1
6-20 reps
6-20 reps
6-20 reps
6-20 reps
RPE 4
RPE 6
RPE 5
RPE 3
3
Dumbbell Step Up
1
1
1
1
6-20 reps
6-20 reps
6-20 reps
6-20 reps
RPE 4
RPE 6
RPE 5
RPE 3
4
Cable Kickback
1
1
1
1
10-20 reps
10-20 reps
10-20 reps
10-20 reps
RPE 4
RPE 6
RPE 5
RPE 3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 2
RPE 4
RPE 3
2
Single Leg Hip Thrust
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 2
RPE 4
RPE 3
3
Dumbbell RDL
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 2
RPE 4
RPE 3
4
Bodyweight Side Lying Clamshell
1
15-30 reps
RPE 3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 2
RPE 4
RPE 3
2
Single Leg Hip Thrust
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 2
RPE 4
RPE 3
3
Dumbbell RDL
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 2
RPE 4
RPE 3
4
Bodyweight Side Lying Clamshell
1
15-30 reps
RPE 3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift (Dumbbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 2
RPE 4
RPE 3
2
B Stance rdl
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 2
RPE 4
RPE 3
3
Landmine Squat Into RDL
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 2
RPE 4
RPE 3
4
Side Lying Hip Abduction
1
1
1
12-20 reps
12-20 reps
12-20 reps
RPE 2
RPE 4
RPE 3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift (Dumbbell)
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 2
RPE 4
RPE 3
2
B Stance rdl
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 2
RPE 4
RPE 3
3
Landmine Squat Into RDL
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 2
RPE 4
RPE 3
4
Side Lying Hip Abduction
1
1
1
12-25 reps
12-25 reps
12-25 reps
RPE 2
RPE 4
RPE 3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
1
10-20 reps
10-20 reps
RPE 4
RPE 5
2
Barbell Hip Thrust
2
1
6-15 reps
6-15 reps
RPE 4
RPE 5
3
Dumbbell Step Up
1
2
6-10 reps
6-10 reps
RPE 3
RPE 4
4
Side Lying Clam (Plate)
3
10-20 reps
RPE 4
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
1
10-20 reps
10-20 reps
RPE 4
RPE 5
2
Barbell Hip Thrust
2
1
6-15 reps
6-15 reps
RPE 4
RPE 5
3
Dumbbell Step Up
1
2
6-12 reps
6-12 reps
RPE 3
RPE 4
4
Side Lying Clam (Plate)
3
10-20 reps
RPE 4
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
1
10-20 reps
10-20 reps
RPE 4
RPE 5
2
Barbell Hip Thrust
2
1
6-18 reps
6-18 reps
RPE 4
RPE 5
3
Dumbbell Step Up
1
2
6-15 reps
6-15 reps
RPE 3
RPE 4
4
Side Lying Clam (Plate)
3
10-25 reps
RPE 4
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
1
10-20 reps
10-20 reps
RPE 4
RPE 5
2
Barbell Hip Thrust
2
1
6-20 reps
6-20 reps
RPE 4
RPE 5
3
Dumbbell Step Up
1
2
6-20 reps
6-20 reps
RPE 3
RPE 4
4
Side Lying Clam (Plate)
3
10-30 reps
RPE 4
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
1
1
1
8-20 reps
8-20 reps
8-20 reps
8-20 reps
RPE 4
RPE 6
RPE 5
RPE 3
2
Barbell Hip Thrust
1
1
1
1
4-20 reps
4-20 reps
4-20 reps
4-20 reps
RPE 4
RPE 6
RPE 5
RPE 3
3
Barbell RDL
1
1
1
1
4-20 reps
4-20 reps
4-20 reps
4-20 reps
RPE 4
RPE 6
RPE 5
RPE 3
4
Side Lying Hip Abduction
1
1
1
12-30 reps
12-30 reps
12-30 reps
RPE 5
RPE 6
RPE 4
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
1
1
1
8-20 reps
8-20 reps
8-20 reps
8-20 reps
RPE 4
RPE 6
RPE 5
RPE 3
2
Barbell Hip Thrust
1
1
1
1
4-20 reps
4-20 reps
4-20 reps
4-20 reps
RPE 4
RPE 6
RPE 5
RPE 3
3
Barbell RDL
1
1
1
1
4-20 reps
4-20 reps
4-20 reps
4-20 reps
RPE 4
RPE 6
RPE 5
RPE 3
4
Side Lying Hip Abduction
1
1
1
12-30 reps
12-30 reps
12-30 reps
RPE 5
RPE 6
RPE 4
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
1
1
1
8-20 reps
8-20 reps
8-20 reps
8-20 reps
RPE 4
RPE 6
RPE 5
RPE 3
2
Barbell Hip Thrust
1
1
1
1
4-20 reps
4-20 reps
4-20 reps
4-20 reps
RPE 4
RPE 6
RPE 5
RPE 3
3
Barbell RDL
1
1
1
1
4-20 reps
4-20 reps
4-20 reps
4-20 reps
RPE 4
RPE 6
RPE 5
RPE 3
4
Side Lying Hip Abduction
1
1
1
12-30 reps
12-30 reps
12-30 reps
RPE 5
RPE 6
RPE 4
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
1
1
1
8-20 reps
8-20 reps
8-20 reps
8-20 reps
RPE 4
RPE 6
RPE 5
RPE 3
2
Barbell Hip Thrust
1
1
1
1
4-20 reps
4-20 reps
4-20 reps
4-20 reps
RPE 4
RPE 6
RPE 5
RPE 3
3
Barbell RDL
1
1
1
1
4-20 reps
4-20 reps
4-20 reps
4-20 reps
RPE 4
RPE 6
RPE 5
RPE 3
4
Side Lying Hip Abduction
1
1
1
12-30 reps
12-30 reps
12-30 reps
RPE 5
RPE 6
RPE 4
Week 1
1 / 12 Weeks
Day 1
1
Bodyweight Squat
1 Set
1 Set
1 Set
8-15 Reps
8-15 Reps
8-15 Reps
@2
@4
@3
2
Bodyweight Hip Thrust
1 Set
1 Set
1 Set
10-20 Reps
10-20 Reps
10-20 Reps
@2
@4
@3
3
Bodyweight RDL
1 Set
1 Set
1 Set
10-20 Reps
10-20 Reps
10-20 Reps
@2
@4
@3
4
Bodyweight Side Lying Clamshell
1 Set
10-20 Reps
@3
Day 2
1
Bodyweight Walking Lunges
1 Set
2 Sets
8-12 Reps
8-12 Reps
@2
@3
2
Glute Bridge (Bodyweight)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@2
@4
@3
3
Bodyweight Sumo squat
1 Set
1 Set
1 Set
10-20 Reps
10-20 Reps
10-20 Reps
@2
@4
@3
4
Side Lying Hip Abduction
1 Set
10-20 Reps
@3
Day 3
1
Stiff Leg Deadlift
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@2
@4
@3
2
Single Leg Hip Thrust
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@2
@4
@3
3
Dumbbell RDL
1 Set
1 Set
1 Set
10-20 Reps
10-20 Reps
10-20 Reps
@2
@4
@3
4
Bodyweight Side Lying Clamshell
1 Set
15-30 Reps
@3