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Build Your F*cking Booty***
AUDIO TIP
General
Intermediate
Machine strength
Plan Details
The Build Your F*cking Booty*** routine by babychong is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
You will run through this program for the next 10 weeks. It consists of 4 training days with 3 rest days each week. Day 1: Glutes & Hamstrings Day 2: Back & Biceps Day 3: Rest Day 4: Overall Legs Day 5: Chest, Shoulders + Triceps Day 6: Rest Day 7: Rest
Routine detail
Day 1
Glutes & Hammies
Est. 0 min
6 exercises
Machine Seated Leg Curl
3 Sets x 8,10,10 Reps
Glute Biased Leg Press
3 Sets x 6,8,8 Reps
DB Romanian Deadlift
3 Sets x 4,8,8 Reps
Bulgarian Split Squat
3 Sets x 6,8,8 Reps
Glute Biased Leg Press
3 Sets x 6,8,8 Reps
Walking
1 Set
Day 2
Back & Bis
Est. 0 min
11 exercises
Banded Ys
2 Sets x 6 Reps
Overhead Banded Lat Pull Apart
2 Sets x 5 Reps
Banded Pull Apart
2 Sets x 6 Reps
Machine Assisted Pull-Up
3 Sets x 4,8,8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 6,8,8 Reps
DB Supported Seated Curl
3 Sets x 8,10,10 Reps
Kneeling Single Arm Lateral PullDown
3 Sets x 8,10,10 Reps
Walking
1 Set
Machine Tricep Extension
3 Sets x 8 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Day 3
Overall Legs
Est. 0 min
6 exercises
Bench Hip Thrust
4 Sets x 6,8,8,8 Reps
Hack Squat
3 Sets x 6,8,8 Reps
Hamstring Curl
3 Sets x 8,10,10 Reps
Machine Leg Extension
3 Sets x 8,10,10 Reps
Walking
1 Set
Machine Leg Press (Narrow Stance)
3 Sets x 8 Reps
Day 4
Chest/Shoulders/Tris
Est. 0 min
9 exercises
Banded Ys
2 Sets x 6 Reps
Overhead Banded Lat Pull Apart
2 Sets x 5 Reps
Banded Pull Apart
2 Sets x 6 Reps
Dumbbell Shoulder Press
4 Sets x 4,8,8,8 Reps
DB Flat Chest Press
4 Sets x 4,8,8,8 Reps
lateral Shoulder Raises
3 Sets x 6,8,8 Reps
Rear Delt Fly
4 Sets x 6,8,8,8 Reps
Cable Tricep Extension
3 Sets x 8,10,10 Reps
Walking
1 Set
