BOOTY

CAMP
VOL. 2
PROPERTY OF
WHAT TO EXPECT

If you’re ready to take your fitness lifestyle to the

next level, transform yourself, or to just try
something different then this s the perfect
opportunity to do just that. The Booty Camp Volume
2 is a continuation of the very first Booty Camp
Guide. However, it isn't necessary to have done the
first one. Volume 2 is different from the first in a lot
of ways. First, it provides all new workouts, provides
illustrations of each exercise, and it exemplifies a
total new regimen to take your body to the next
level! This is the ultimate BOOTY BUILDER! Oh, and by
the way, HELL WEEK for Volume 2 will make Volume
1 look like Pre-school so be prepared!
THE BREAKDOWN

The guide will consist of 6 weeks of booty busting

and leg launching workouts 3 days a week.
There will be a lot of glute isolation as well as
days to build/tone your legs. Things will increase
in difficulty from week to week so be sure to stay
consistent and constantly push yourself. If you're
looking for something easy this is not the
program for you. Real results take work and
dedication. But I promise you, the
blood, sweat, and blisters is sooooo worth it!
Now let's go build our BOOTIES!!!

HERE
THE
JOURNEY
TO YOUR
BEST SELF

WE
BEGINS
NOW!

GO!
 BOOTY CAMP VOL. 2

WEEK 1

EXERCISE SETS REPS

ACTIVATION

PERFORM BEFORE
GLUTE

EACH GLUTE DAY
Side Kicks 2 15
Clamshells 2 15
Single Leg Hip Thrust 2 15
MONDAY

Hip Abductor 3 12 

Donkey Kickbacks 3 10
Lateral Side Squats 3 20
Frog Hip Thrust 3 10
Single Leg Hip Thrust 4 10
Standing Lunges 3 12
WEDNESDAY

Sumo Deadlift 3 10 

Leg Press 3 12
Sumo Squats 3 12
Jumping Squats 3 12
Standing Calf Raises 4 10
Seated Calf Raises 3 10

Good Mornings 3 10 

FRIDAY

Hip Thrust 3 10
Bulgarian Split Squat 3 10
Single Leg Deadlifts 3 10
Weighted Pullthroughs 3 10
GLUTE ACTIVATION

MONDAY

Hip Abductors

Donkey Kickbacks

Lateral Side Squats

Single Leg Hip Thrust

Standing Lunges
LEG DAY WARM UP

TREADMILL

10 mins

WEDNESDAY

Sumo Deadlift

Leg Press

Sumo Squat

Jumping Squat

Standing/Seated Calf Rais

e
GLUTE ACTIVATION

FRIDAY

Good Mornings

Hip Thrust

Bulgarian Split Squat

Single Leg Deadlift

Weighted Pull Throughs

 BOOTY CAMP VOL. 2

WEEK 2

EXERCISE SETS REPS

ACTIVATION

PERFORM BEFORE
GLUTE

EACH GLUTE  DAY
Single Leg Side Raise 2 15
Glute Raises 2 15
Flutter Kicks 2 15
MONDAY

Cable Side Lunges 3 12 

Single Leg Leg Press 3 12
Single Leg Deadlifts 3 12
Bosu Cable Kickbacks 3 12
Glute Raises 4 12
WEDNESDAY

Straight Leg Deadlifts 3 12

Barbell Squats 4 12
Sumo Squats 3 12
Jumping Squats 3 12
Calf Raises 4 15

Cable Kickbacks 3 12
FRIDAY

Glute Raises 3 12
Single Leg  Glute Raise 3 12
Plie Squats 3 12
Dumbbell Hip Thrust 3 12
GLUTE ACTIVATION

MONDAY

Cable Side Lunges

Single Leg Leg Press

Bosu Cable Kickbacks

Leg Extension Glute

Raises
LEG DAY WARM UP

JUMPING SQUATS

20 REPS

WEDNESDAY

Straight Leg Deadlift

Barbell Squat

Sumo Squat

Jumping Squats

Calf Raises
GLUTE ACTIVATION

FRIDAY

Cable Kickbacks

Glute Raises

Single Leg Glute Raise

Plie Squats

Dumbbell Hip Thrust

 BOOTY CAMP VOL. 2

WEEK 3

EXERCISE SETS REPS

ACTIVATION

PERFORM BEFORE
GLUTE

EACH GLUTE DAY
Frog Hip Thrust 2 15
Fire Hydrants 2 15
Donkey Kickbacks 2 15
MONDAY

Step Ups  to Kickbacks 3 12 

Rope Pull Throughs 3 12
Glute Hypertension 3 12
Hip Thrust 3 12
Reverse Abduction 3 12
WEDNESDAY

SM Leg Press 3 12
SM Jumping Squats 3 12
SM Lunges 3 12
Single Leg Calf Raises 4 12
Calf Raises 3 15

Bulgarian Split Squats 3 12

FRIDAY

Pulse Lunges 3 12
Good Mornings 3 12
Single Leg Hip Thrust 3 12
Single Leg Glute Push 3 12
GLUTE ACTIVATION

MONDAY

Step Ups to Kickbacks

Rope Pull Throughs

Glute Hypertension

Hip Thrust

Reverse Abduction
LEG DAY WARM UP

LUNGES

20 REPS

WEDNESDAY

SM Leg Press

SM Jumping Squats

SM Lunges

Single Leg Calf Raises

Calf Raises
GLUTE ACTIVATION

FRIDAY

Bulgarian Split Squat

Pulse Lunges

Good Mornings

Single Leg Hip Thrust

Hip Thrust
 BOOTY CAMP VOL. 2

WEEK 4

EXERCISE SETS REPS

ACTIVATION

PERFORM BEFORE EACH

GLUTE

GLUTE  DAY
Pulse Lunges 2 15
Fire Hydrants 2 15
Glute Kickbacks 2 15
MONDAY

Elevated Hip Thrust 3 12 

Single Leg Leg Press 3 12
Cable Sumo Squats 3 12
Bench Crossovers 3 12
SL Bench Squats 3 12
WEDNESDAY

Straight Leg Deadlift 4 10

SM Sumo Squats 4 12
Leg Extensions 4 8
Leg Curls 4 8
Crab Walks 4 Failure
Calf Raises 15

Hip Abduction 3 12
FRIDAY

Bulgarian Split Squat 3 12

Step Ups to Kickbacks 3 12
Single Leg Hip Thrust 3 12
SL Cable Deadliffs 3 12
GLUTE ACTIVATION

MONDAY

Elevated Hip Thrust

SL Leg Pres

Cable Sumo Squats

Bench Crossovers

SL Bench Squats
LEG DAY WARM UP

JUMPING SQUATS

25 REPS

WEDNESDAY

Straight Leg Deadlifts

SM Sumo Squats

Leg Extensions

Leg Curls

Crab Walks

Calf Raises
GLUTE ACTIVATION

FRIDAY

Hip Abduction

Bulgarian Split Squat

Step ups to Kickbacks

Single Leg Hip Thrust

Single Leg Cable Deads

 BOOTY CAMP VOL. 2

WEEK 5

EXERCISE SETS REPS

ACTIVATION

PERFORM BEFORE EACH

GLUTE

GLUTE  DAY
Clamshells 2 15
Glute Raises 2 15
Cable Pull Throughs 2 15
MONDAY

SM Donkey Kicks 3 12 

Jefferson Squats 4 10
Frog Hip Thrusts 3 12
Cable Curtsey Lunge 4 10
Cable Kickbacks 3 12
SM Leg Press 4 8
Side Lying Hip Raise 3 12
WEDNESDAY

Front Squats 3 12
Leg Press 3 12
Single Leg Leg Press 3 12
Sumo Deadlifts 3 12
Single Leg Deadlifts 3 12
Leg Extension 3 Failure
Cable Hamstring Curls 4 12
Goodmornings 4 12

Barbell Split Squat 3 12

FRIDAY

Sumo Deadlifts 3 12
Elevated Cable Kicks 3 12
Kickbacks 3 12
SM Reverse Lunges 3 12
PM Glute Push 3 12
Frog Hip Thrust 3 12
GLUTE ACTIVATION

MONDAY

SM Donkey Kicks

Jefferson Squats

Frog Hip Thrust

Cable Curtsey Lunge

Cable Kickbacks

SM Leg Press

Side lying Hip Raise

LEG DAY WARM UP

STAIRMASTER

12 MINS

WEDNESDAY

Front Squats

Leg Press

Single Leg Press

Sumo Deadlifts

SL Deadlifts

Leg Extensions

Cable Hamstring Curls

Goodmornings
GLUTE ACTIVATION

FRIDAY

Barbell Split Squat

Sumo Deadlifts

Elevated Cable Kickbacks

Kickbacks

SM Reverse Lunges

Glute Push

Frog Hip Thrust

 BOOTY CAMP VOL. 2

HELL WEEK!

EXERCISE SETS REPS

ACTIVATION

PERFORM BEFORE EACH

GLUTE

GLUTE  DAY
Banded Abduction 2 15
Reverse 2 15
Hyperextensions
Kickbacks 2 15
Jumping Lunges 2 15
MONDAY

Sumo Deadlift 3 12 

SUPER SET WITH
SL Sumo Deadlift 3 12

SM Hip Thrust 3 12
SUPER SET WITH
SL Hip Thrust 3 12

Hip Abduction 4 12
DROP SET FROM
HEAVIEST TO LIGHTEST
EACH SET

Step Ups to Kickbacks 3 12

SUPER SET WITH
Curtsey Lunge 3 12
 BOOTY CAMP VOL. 2

HELL WEEK!

EXERCISE SETS REPS

WEDNESDAY

Front Squats 3 12 

SUPER SET WITH
Jumping Squats 3 12

SM Close Stance 3 12
Squats
SUPER SET WITH
SM Straight Leg 3 12
Deadlifts

Ham String Curls 3 12

DROP SET FROM
HEAVIEST TO LIGHTEST
EACH SET

SL Leg Extensions 3 12
SUPER SET WITH
BL Leg Extensions 3 12
 BOOTY CAMP VOL. 2

HELL WEEK!

EXERCISE SETS REPS

DL SM Glute Push 3 12 

FRIDAY

SUPER SET WITH

SL SM Glute Push 3 12

Hip Abduction 3 12
SUPER SET WITH
Dumbbell Crossovers 3 12

Dumbbell Hip Thrust 4 12

DROP SET FROM
HEAVIEST TO LIGHTEST
EACH SET

Rope Pull Throughs 3 12

SUPER SET WITH
Kickbacks 3 12
GLUTE ACTIVATION

MONDAY

Sumo Deadlifts

SL Deadlifts

SM Hip Thrust

SL SM Hip Thrust

Hip Abduction

Step Ups to Kickbacks

Curtsey Lunge
LEG DAY WARM UP

STAIRMASTER

12 MINS

WEDNESDAY

Front Squats

Jumping Squats

SM Close Stance Squat

SM Straight Leg Deadlift

Hamstring Curls

SL Leg Extensions

BL Leg Extensions
GLUTE ACTIVATION

FRIDAY

DL SM Glute Push

SL SM Glute Push

Hip Abduction

Dumbbell Crossovers

Dumbbell Hip Thrust

Rope Pull Throughs

Kickbacks
 BONUS:
 DIET PLAN EXAMPLE

(A MEAL PLAN EXAMPLE YOU CAN USE TO

CREATE YOUR OWN)

BREAKFAST 8-10 AM
MEAL 1
• 1⁄2 CUP OF OATS
• 2 CUPS OF BLUEBERRIES
• 1 CUP OF EGG WHITES
MEAL 2 12-12:30 PM
• 1 GRILLED CHICKEN OR
GROUND CHICKEN
• 2 SERVINGS OF GREEN
BEANS
SNACK
1 APPLE WITH 1 SPOON
FULL OF PEANUT BUTTER
MEAL 3 3:30PM
• 1 GRILLED CHICKEN
BREAST • 1 SERVING OF
BROWN RICE
BELL PEPPERS *RED YELLOW
OR GREEN* PROTEIN SHAKE
BEFORE OR AFTER WORKOUT

MEAL 4 7-730PM
• 1 BAKED SALMON OR
CHICKEN BREAST
• 1 SERVING OF BROCCOLI
• 1 SERVING BROWN RICE
• HALF OF AN AVOCADO
SNACK BEFORE BED PEANUT
BUTTER SANDWICH
 CONCLUSION
SO NOW YOU HAVE ALL OF THE INFO AND RESOURCES
NECESSARY TO BUILD THE BOOTY AND BODY YOU WILL BE
PROUD OF! YOU HAVE A FULL 6 WEEK JOURNEY AHEAD
TOWARD ACCOMPLISHING SOMETHING VERY FEW HAVE.
BOOTY GAINS! NOW GO OUT THERE AND SHOW US ALL
WHAT YOU GOT!

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