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BoostcampPNG

BBB

by Andre Vives
1 athletes joined

Program Description

Full body routine with a glute building emphasis.

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    16 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jan 29, 2025 06:05
  • Last Edited
    Jan 29, 2025 02:02
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8 reps
-
3
Squat (Barbell)
3
8 reps
-
4
Step-Up (Weighted)
3
10 reps
-
5
Bench Press (Dumbbell)
3
8 reps
-
6
Plank
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8 reps
-
3
Squat (Barbell)
3
8 reps
-
4
Step-Up (Weighted)
3
10 reps
-
5
Bench Press (Dumbbell)
3
8 reps
-
6
Plank
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8 reps
-
3
Squat (Barbell)
3
8 reps
-
4
Step-Up (Weighted)
3
10 reps
-
5
Bench Press (Dumbbell)
3
8 reps
-
6
Plank
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8 reps
-
3
Squat (Barbell)
3
8 reps
-
4
Step-Up (Weighted)
3
10 reps
-
5
Bench Press (Dumbbell)
3
8 reps
-
6
Plank
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8 reps
-
3
Squat (Barbell)
3
8 reps
-
4
Step-Up (Weighted)
3
10 reps
-
5
Bench Press (Dumbbell)
3
8 reps
-
6
Plank
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8 reps
-
3
Squat (Barbell)
3
8 reps
-
4
Step-Up (Weighted)
3
10 reps
-
5
Bench Press (Dumbbell)
3
8 reps
-
6
Plank
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8 reps
-
3
Squat (Barbell)
3
8 reps
-
4
Step-Up (Weighted)
3
10 reps
-
5
Bench Press (Dumbbell)
3
8 reps
-
6
Plank
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8 reps
-
3
Squat (Barbell)
3
8 reps
-
4
Step-Up (Weighted)
3
10 reps
-
5
Bench Press (Dumbbell)
3
8 reps
-
6
Plank
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8 reps
-
3
Squat (Barbell)
3
8 reps
-
4
Step-Up (Weighted)
3
10 reps
-
5
Bench Press (Dumbbell)
3
8 reps
-
6
Plank
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8 reps
-
3
Squat (Barbell)
3
8 reps
-
4
Step-Up (Weighted)
3
10 reps
-
5
Bench Press (Dumbbell)
3
8 reps
-
6
Plank
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8 reps
-
3
Squat (Barbell)
3
8 reps
-
4
Step-Up (Weighted)
3
10 reps
-
5
Bench Press (Dumbbell)
3
8 reps
-
6
Plank
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8 reps
-
3
Squat (Barbell)
3
8 reps
-
4
Step-Up (Weighted)
3
10 reps
-
5
Bench Press (Dumbbell)
3
8 reps
-
6
Plank
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8 reps
-
3
Squat (Barbell)
3
8 reps
-
4
Step-Up (Weighted)
3
10 reps
-
5
Bench Press (Dumbbell)
3
8 reps
-
6
Plank
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8 reps
-
3
Squat (Barbell)
3
8 reps
-
4
Step-Up (Weighted)
3
10 reps
-
5
Bench Press (Dumbbell)
3
8 reps
-
6
Plank
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8 reps
-
3
Squat (Barbell)
3
8 reps
-
4
Step-Up (Weighted)
3
10 reps
-
5
Bench Press (Dumbbell)
3
8 reps
-
6
Plank
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8 reps
-
3
Squat (Barbell)
3
8 reps
-
4
Step-Up (Weighted)
3
10 reps
-
5
Bench Press (Dumbbell)
3
8 reps
-
6
Plank
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
2
Pull-Up (Band)
3
5 reps
-
3
Sissy Squat
3
8 reps
-
4
Lunge (Dumbbell)
3
10 reps
-
5
Kettlebell Swing
3
15 reps
-
6
Plank
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
2
Pull-Up (Band)
3
5 reps
-
3
Sissy Squat
3
8 reps
-
4
Lunge (Dumbbell)
3
10 reps
-
5
Kettlebell Swing
3
15 reps
-
6
Plank
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
2
Pull-Up (Band)
3
5 reps
-
3
Sissy Squat
3
8 reps
-
4
Lunge (Dumbbell)
3
10 reps
-
5
Kettlebell Swing
3
15 reps
-
6
Plank
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
2
Pull-Up (Band)
3
5 reps
-
3
Sissy Squat
3
8 reps
-
4
Lunge (Dumbbell)
3
10 reps
-
5
Kettlebell Swing
3
15 reps
-
6
Plank
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
2
Pull-Up (Band)
3
5 reps
-
3
Sissy Squat
3
8 reps
-
4
Lunge (Dumbbell)
3
10 reps
-
5
Kettlebell Swing
3
15 reps
-
6
Plank
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
2
Pull-Up (Band)
3
5 reps
-
3
Sissy Squat
3
8 reps
-
4
Lunge (Dumbbell)
3
10 reps
-
5
Kettlebell Swing
3
15 reps
-
6
Plank
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
2
Pull-Up (Band)
3
5 reps
-
3
Sissy Squat
3
8 reps
-
4
Lunge (Dumbbell)
3
10 reps
-
5
Kettlebell Swing
3
15 reps
-
6
Plank
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
2
Pull-Up (Band)
3
5 reps
-
3
Sissy Squat
3
8 reps
-
4
Lunge (Dumbbell)
3
10 reps
-
5
Kettlebell Swing
3
15 reps
-
6
Plank
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
2
Pull-Up (Band)
3
5 reps
-
3
Sissy Squat
3
8 reps
-
4
Lunge (Dumbbell)
3
10 reps
-
5
Kettlebell Swing
3
15 reps
-
6
Plank
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
2
Pull-Up (Band)
3
5 reps
-
3
Sissy Squat
3
8 reps
-
4
Lunge (Dumbbell)
3
10 reps
-
5
Kettlebell Swing
3
15 reps
-
6
Plank
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
2
Pull-Up (Band)
3
5 reps
-
3
Sissy Squat
3
8 reps
-
4
Lunge (Dumbbell)
3
10 reps
-
5
Kettlebell Swing
3
15 reps
-
6
Plank
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
2
Pull-Up (Band)
3
5 reps
-
3
Sissy Squat
3
8 reps
-
4
Lunge (Dumbbell)
3
10 reps
-
5
Kettlebell Swing
3
15 reps
-
6
Plank
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
2
Pull-Up (Band)
3
5 reps
-
3
Sissy Squat
3
8 reps
-
4
Lunge (Dumbbell)
3
10 reps
-
5
Kettlebell Swing
3
15 reps
-
6
Plank
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
2
Pull-Up (Band)
3
5 reps
-
3
Sissy Squat
3
8 reps
-
4
Lunge (Dumbbell)
3
10 reps
-
5
Kettlebell Swing
3
15 reps
-
6
Plank
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
2
Pull-Up (Band)
3
5 reps
-
3
Sissy Squat
3
8 reps
-
4
Lunge (Dumbbell)
3
10 reps
-
5
Kettlebell Swing
3
15 reps
-
6
Plank
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
2
Pull-Up (Band)
3
5 reps
-
3
Sissy Squat
3
8 reps
-
4
Lunge (Dumbbell)
3
10 reps
-
5
Kettlebell Swing
3
15 reps
-
6
Plank
1
1 mins
-
Week 1
1 / 16 Weeks
Day 1
1
Hip Thrust (Barbell)
3 Sets
12 Reps
-
2
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
-
3
Squat (Barbell)
3 Sets
8 Reps
-
4
Step-Up (Weighted)
3 Sets
10 Reps
-
5
Bench Press (Dumbbell)
3 Sets
8 Reps
-
6
Plank
1 Set
1 mins
-
Day 2
1
Romanian Deadlift (Barbell)
3 Sets
10 Reps
-
2
Pull-Up (Band)
3 Sets
5 Reps
-
3
Sissy Squat
3 Sets
8 Reps
-
4
Lunge (Dumbbell)
3 Sets
10 Reps
-
5
Kettlebell Swing
3 Sets
15 Reps
-
6
Plank
1 Set
1 mins
-