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The Booty Builder Program

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29 athletes joined

Program Description

This is a beginner friendly program catered for thin girlies n guys that targets glute growth without the need to dirty bulk. The program works for everyone, but please note that you have to customize your diet plan for results are affected by various factors such as genetics, lifestyle and diet. For the thin guys and girlies: Make sure that you reach your required calorie and protein intake for results to show. Research on how to compute for your caloric maintenance and add 500 cal more for surplus and add 15 g of protein more than your lean body mass levels. Follow a surplus diet that does not require you to gain extra fat. Whole foods and protein shake are your best bud. Take note that this program targets the glutes solely and is not cardio based.

Program Overview

  • Level
    Novice
  • Goal
    Bodyweight Fitness, Muscle & Sculpting, Bodybuilding
  • Equipment
    Dumbbell Only
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 29, 2024 12:57
  • Last Edited
    Jul 16, 2025 12:42

Summary

Transform your glutes with The Booty Builder Program, a focused 12-week journey designed to sculpt and strengthen your lower body. Committing just two days a week, you'll engage in a series of targeted exercises like Glute Kickbacks, Romanian Deadlifts, and Bulgarian Split Squats, utilizing only dumbbells for maximum effectiveness. Each session is crafted to challenge your muscles and promote growth, ensuring you stay motivated and on track to achieve your goals. Get ready to elevate your workout routine and build the booty you’ve always wanted!
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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
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Glute Kickback
3
15 reps
RPE 7
2
Lateral Leg Raise
3
15 reps
RPE 6.5
3
Kickback Crossovers
3
15 reps
RPE 8.5
4
Hip Thrust (Bodyweight)
3
15 reps
RPE 7.5
5
Hip Abductor (Machine)
3
15 reps
RPE 6
6
Glute Bridge (Bodyweight)
3
15 reps
RPE 6.5
7
Bulgarian Split Squat (Bodyweight)
3
15 reps
RPE 7.5
8
Romanian Deadlift (Dumbbell)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Glute Kickback
3
15 reps
RPE 7
2
Lateral Leg Raise
3
15 reps
RPE 6.5
3
Kickback Crossovers
3
15 reps
RPE 8.5
4
Hip Thrust (Bodyweight)
3
15 reps
RPE 7.5
5
Hip Abductor (Machine)
3
15 reps
RPE 6
6
Glute Bridge (Bodyweight)
3
15 reps
RPE 6.5
7
Bulgarian Split Squat (Bodyweight)
3
15 reps
RPE 7.5
8
Romanian Deadlift (Dumbbell)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Glute Kickback
3
15 reps
RPE 7
2
Lateral Leg Raise
3
15 reps
RPE 6.5
3
Kickback Crossovers
3
15 reps
RPE 8.5
4
Hip Thrust (Bodyweight)
3
15 reps
RPE 7.5
5
Hip Abductor (Machine)
3
15 reps
RPE 6
6
Glute Bridge (Bodyweight)
3
15 reps
RPE 6.5
7
Bulgarian Split Squat (Bodyweight)
3
15 reps
RPE 7.5
8
Romanian Deadlift (Dumbbell)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Glute Kickback
3
15 reps
RPE 7
2
Lateral Leg Raise
3
15 reps
RPE 6.5
3
Kickback Crossovers
3
15 reps
RPE 8.5
4
Hip Thrust (Bodyweight)
3
15 reps
RPE 7.5
5
Hip Abductor (Machine)
3
15 reps
RPE 6
6
Glute Bridge (Bodyweight)
3
15 reps
RPE 6.5
7
Bulgarian Split Squat (Bodyweight)
3
15 reps
RPE 7.5
8
Romanian Deadlift (Dumbbell)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Glute Kickback
3
15 reps
RPE 7
2
Lateral Leg Raise
3
15 reps
RPE 6.5
3
Kickback Crossovers
3
15 reps
RPE 8.5
4
Hip Thrust (Bodyweight)
3
15 reps
RPE 7.5
5
Hip Abductor (Machine)
3
15 reps
RPE 6
6
Glute Bridge (Bodyweight)
3
15 reps
RPE 6.5
7
Bulgarian Split Squat (Bodyweight)
3
15 reps
RPE 7.5
8
Romanian Deadlift (Dumbbell)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Glute Kickback
3
15 reps
RPE 7
2
Lateral Leg Raise
3
15 reps
RPE 6.5
3
Kickback Crossovers
3
15 reps
RPE 8.5
4
Hip Thrust (Bodyweight)
3
15 reps
RPE 7.5
5
Hip Abductor (Machine)
3
15 reps
RPE 6
6
Glute Bridge (Bodyweight)
3
15 reps
RPE 6.5
7
Bulgarian Split Squat (Bodyweight)
3
15 reps
RPE 7.5
8
Romanian Deadlift (Dumbbell)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Glute Kickback
3
15 reps
RPE 7
2
Lateral Leg Raise
3
15 reps
RPE 6.5
3
Kickback Crossovers
3
15 reps
RPE 8.5
4
Hip Thrust (Bodyweight)
3
15 reps
RPE 7.5
5
Hip Abductor (Machine)
3
15 reps
RPE 6
6
Glute Bridge (Bodyweight)
3
15 reps
RPE 6.5
7
Bulgarian Split Squat (Bodyweight)
3
15 reps
RPE 7.5
8
Romanian Deadlift (Dumbbell)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Glute Kickback
3
15 reps
RPE 7
2
Lateral Leg Raise
3
15 reps
RPE 6.5
3
Kickback Crossovers
3
15 reps
RPE 8.5
4
Hip Thrust (Bodyweight)
3
15 reps
RPE 7.5
5
Hip Abductor (Machine)
3
15 reps
RPE 6
6
Glute Bridge (Bodyweight)
3
15 reps
RPE 6.5
7
Bulgarian Split Squat (Bodyweight)
3
15 reps
RPE 7.5
8
Romanian Deadlift (Dumbbell)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Glute Kickback
3
15 reps
RPE 7
2
Lateral Leg Raise
3
15 reps
RPE 6.5
3
Kickback Crossovers
3
15 reps
RPE 8.5
4
Hip Thrust (Bodyweight)
3
15 reps
RPE 7.5
5
Hip Abductor (Machine)
3
15 reps
RPE 6
6
Glute Bridge (Bodyweight)
3
15 reps
RPE 6.5
7
Bulgarian Split Squat (Bodyweight)
3
15 reps
RPE 7.5
8
Romanian Deadlift (Dumbbell)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Glute Kickback
3
15 reps
RPE 7
2
Lateral Leg Raise
3
15 reps
RPE 6.5
3
Kickback Crossovers
3
15 reps
RPE 8.5
4
Hip Thrust (Bodyweight)
3
15 reps
RPE 7.5
5
Hip Abductor (Machine)
3
15 reps
RPE 6
6
Glute Bridge (Bodyweight)
3
15 reps
RPE 6.5
7
Bulgarian Split Squat (Bodyweight)
3
15 reps
RPE 7.5
8
Romanian Deadlift (Dumbbell)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Glute Kickback
3
15 reps
RPE 7
2
Lateral Leg Raise
3
15 reps
RPE 6.5
3
Kickback Crossovers
3
15 reps
RPE 8.5
4
Hip Thrust (Bodyweight)
3
15 reps
RPE 7.5
5
Hip Abductor (Machine)
3
15 reps
RPE 6
6
Glute Bridge (Bodyweight)
3
15 reps
RPE 6.5
7
Bulgarian Split Squat (Bodyweight)
3
15 reps
RPE 7.5
8
Romanian Deadlift (Dumbbell)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Glute Kickback
3
15 reps
RPE 7
2
Lateral Leg Raise
3
15 reps
RPE 6.5
3
Kickback Crossovers
3
15 reps
RPE 8.5
4
Hip Thrust (Bodyweight)
3
15 reps
RPE 7.5
5
Hip Abductor (Machine)
3
15 reps
RPE 6
6
Glute Bridge (Bodyweight)
3
15 reps
RPE 6.5
7
Bulgarian Split Squat (Bodyweight)
3
15 reps
RPE 7.5
8
Romanian Deadlift (Dumbbell)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
15 reps
RPE 8
2
Sumo Deadlift (Dumbbell)
3
15 reps
RPE 7.5
3
Bulgarian Split Squat (Dumbbell)
3
15 reps
RPE 8
4
Lateral Leg Raise
3
15 reps
RPE 7.5
5
Glute Kickback (Cable)
3
15 reps
RPE 7
6
Kickback Crossovers
3
15 reps
RPE 8
7
Hip Adductor (Machine)
3
15 reps
RPE 6
8
Glute Bridge (Dumbbell)
3
15 reps
RPE 8.5
9
Feet Elevated Hip Thrust
3
15 mins
RPE 8
10
Hip Thrust (Dumbbell)
3
15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
15 reps
RPE 8
2
Sumo Deadlift (Dumbbell)
3
15 reps
RPE 7.5
3
Bulgarian Split Squat (Dumbbell)
3
15 reps
RPE 8
4
Lateral Leg Raise
3
15 reps
RPE 7.5
5
Glute Kickback (Cable)
3
15 reps
RPE 7
6
Kickback Crossovers
3
15 reps
RPE 8
7
Hip Adductor (Machine)
3
15 reps
RPE 6
8
Glute Bridge (Dumbbell)
3
15 reps
RPE 8.5
9
Feet Elevated Hip Thrust
3
15 mins
RPE 8
10
Hip Thrust (Dumbbell)
3
15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
15 reps
RPE 8
2
Sumo Deadlift (Dumbbell)
3
15 reps
RPE 7.5
3
Bulgarian Split Squat (Dumbbell)
3
15 reps
RPE 8
4
Lateral Leg Raise
3
15 reps
RPE 7.5
5
Glute Kickback (Cable)
3
15 reps
RPE 7
6
Kickback Crossovers
3
15 reps
RPE 8
7
Hip Adductor (Machine)
3
15 reps
RPE 6
8
Glute Bridge (Dumbbell)
3
15 reps
RPE 8.5
9
Feet Elevated Hip Thrust
3
15 mins
RPE 8
10
Hip Thrust (Dumbbell)
3
15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
15 reps
RPE 8
2
Sumo Deadlift (Dumbbell)
3
15 reps
RPE 7.5
3
Bulgarian Split Squat (Dumbbell)
3
15 reps
RPE 8
4
Lateral Leg Raise
3
15 reps
RPE 7.5
5
Glute Kickback (Cable)
3
15 reps
RPE 7
6
Kickback Crossovers
3
15 reps
RPE 8
7
Hip Adductor (Machine)
3
15 reps
RPE 6
8
Glute Bridge (Dumbbell)
3
15 reps
RPE 8.5
9
Feet Elevated Hip Thrust
3
15 mins
RPE 8
10
Hip Thrust (Dumbbell)
3
15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
15 reps
RPE 8
2
Sumo Deadlift (Dumbbell)
3
15 reps
RPE 7.5
3
Bulgarian Split Squat (Dumbbell)
3
15 reps
RPE 8
4
Lateral Leg Raise
3
15 reps
RPE 7.5
5
Glute Kickback (Cable)
3
15 reps
RPE 7
6
Kickback Crossovers
3
15 reps
RPE 8
7
Hip Adductor (Machine)
3
15 reps
RPE 6
8
Glute Bridge (Dumbbell)
3
15 reps
RPE 8.5
9
Feet Elevated Hip Thrust
3
15 mins
RPE 8
10
Hip Thrust (Dumbbell)
3
15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
15 reps
RPE 8
2
Sumo Deadlift (Dumbbell)
3
15 reps
RPE 7.5
3
Bulgarian Split Squat (Dumbbell)
3
15 reps
RPE 8
4
Lateral Leg Raise
3
15 reps
RPE 7.5
5
Glute Kickback (Cable)
3
15 reps
RPE 7
6
Kickback Crossovers
3
15 reps
RPE 8
7
Hip Adductor (Machine)
3
15 reps
RPE 6
8
Glute Bridge (Dumbbell)
3
15 reps
RPE 8.5
9
Feet Elevated Hip Thrust
3
15 mins
RPE 8
10
Hip Thrust (Dumbbell)
3
15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
15 reps
RPE 8
2
Sumo Deadlift (Dumbbell)
3
15 reps
RPE 7.5
3
Bulgarian Split Squat (Dumbbell)
3
15 reps
RPE 8
4
Lateral Leg Raise
3
15 reps
RPE 7.5
5
Glute Kickback (Cable)
3
15 reps
RPE 7
6
Kickback Crossovers
3
15 reps
RPE 8
7
Hip Adductor (Machine)
3
15 reps
RPE 6
8
Glute Bridge (Dumbbell)
3
15 reps
RPE 8.5
9
Feet Elevated Hip Thrust
3
15 mins
RPE 8
10
Hip Thrust (Dumbbell)
3
15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
15 reps
RPE 8
2
Sumo Deadlift (Dumbbell)
3
15 reps
RPE 7.5
3
Bulgarian Split Squat (Dumbbell)
3
15 reps
RPE 8
4
Lateral Leg Raise
3
15 reps
RPE 7.5
5
Glute Kickback (Cable)
3
15 reps
RPE 7
6
Kickback Crossovers
3
15 reps
RPE 8
7
Hip Adductor (Machine)
3
15 reps
RPE 6
8
Glute Bridge (Dumbbell)
3
15 reps
RPE 8.5
9
Feet Elevated Hip Thrust
3
15 mins
RPE 8
10
Hip Thrust (Dumbbell)
3
15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
15 reps
RPE 8
2
Sumo Deadlift (Dumbbell)
3
15 reps
RPE 7.5
3
Bulgarian Split Squat (Dumbbell)
3
15 reps
RPE 8
4
Lateral Leg Raise
3
15 reps
RPE 7.5
5
Glute Kickback (Cable)
3
15 reps
RPE 7
6
Kickback Crossovers
3
15 reps
RPE 8
7
Hip Adductor (Machine)
3
15 reps
RPE 6
8
Glute Bridge (Dumbbell)
3
15 reps
RPE 8.5
9
Feet Elevated Hip Thrust
3
15 mins
RPE 8
10
Hip Thrust (Dumbbell)
3
15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
15 reps
RPE 8
2
Sumo Deadlift (Dumbbell)
3
15 reps
RPE 7.5
3
Bulgarian Split Squat (Dumbbell)
3
15 reps
RPE 8
4
Lateral Leg Raise
3
15 reps
RPE 7.5
5
Glute Kickback (Cable)
3
15 reps
RPE 7
6
Kickback Crossovers
3
15 reps
RPE 8
7
Hip Adductor (Machine)
3
15 reps
RPE 6
8
Glute Bridge (Dumbbell)
3
15 reps
RPE 8.5
9
Feet Elevated Hip Thrust
3
15 mins
RPE 8
10
Hip Thrust (Dumbbell)
3
15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
15 reps
RPE 8
2
Sumo Deadlift (Dumbbell)
3
15 reps
RPE 7.5
3
Bulgarian Split Squat (Dumbbell)
3
15 reps
RPE 8
4
Lateral Leg Raise
3
15 reps
RPE 7.5
5
Glute Kickback (Cable)
3
15 reps
RPE 7
6
Kickback Crossovers
3
15 reps
RPE 8
7
Hip Adductor (Machine)
3
15 reps
RPE 6
8
Glute Bridge (Dumbbell)
3
15 reps
RPE 8.5
9
Feet Elevated Hip Thrust
3
15 mins
RPE 8
10
Hip Thrust (Dumbbell)
3
15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
15 reps
RPE 8
2
Sumo Deadlift (Dumbbell)
3
15 reps
RPE 7.5
3
Bulgarian Split Squat (Dumbbell)
3
15 reps
RPE 8
4
Lateral Leg Raise
3
15 reps
RPE 7.5
5
Glute Kickback (Cable)
3
15 reps
RPE 7
6
Kickback Crossovers
3
15 reps
RPE 8
7
Hip Adductor (Machine)
3
15 reps
RPE 6
8
Glute Bridge (Dumbbell)
3
15 reps
RPE 8.5
9
Feet Elevated Hip Thrust
3
15 mins
RPE 8
10
Hip Thrust (Dumbbell)
3
15 reps
RPE 8.5
Week 1
1 / 12 Weeks
Day 1
1
Glute Kickback
3 Sets
15 Reps
@7
2
Lateral Leg Raise
3 Sets
15 Reps
@6.5
3
Kickback Crossovers
3 Sets
15 Reps
@8.5
4
Hip Thrust (Bodyweight)
3 Sets
15 Reps
@7.5
5
Hip Abductor (Machine)
3 Sets
15 Reps
@6
6
Glute Bridge (Bodyweight)
3 Sets
15 Reps
@6.5
7
Bulgarian Split Squat (Bodyweight)
3 Sets
15 Reps
@7.5
8
Romanian Deadlift (Dumbbell)
3 Sets
15 Reps
@8
Day 2
1
Romanian Deadlift (Dumbbell)
3 Sets
15 Reps
@8
2
Sumo Deadlift (Dumbbell)
3 Sets
15 Reps
@7.5
3
Bulgarian Split Squat (Dumbbell)
3 Sets
15 Reps
@8
4
Lateral Leg Raise
3 Sets
15 Reps
@7.5
5
Glute Kickback (Cable)
3 Sets
15 Reps
@7
6
Kickback Crossovers
3 Sets
15 Reps
@8
7
Hip Adductor (Machine)
3 Sets
15 Reps
@6
8
Glute Bridge (Dumbbell)
3 Sets
15 Reps
@8.5
9
Feet Elevated Hip Thrust
3 Sets
15 mins
@8
10
Hip Thrust (Dumbbell)
3 Sets
15 Reps
@8.5