Won Dolegowski

Fitness trainer

About Booty & Boulders

Booty & Boulders is a 12-week glute and delt specialization program designed to build powerful glutes and sculpted shoulders through structured, progressive programming.

This 4-day gym split includes two lower-body and two upper-body sessions each week, strategically designed to maximize muscle growth, strength, and definition. Every phase builds on the last, using progressive overload, intentional volume, and a strategic mix of compound and accessory lifts to deliver real results — not random workouts.

This program is built for lifters who are ready to train with purpose, push intensity, and build strong, athletic curves. Whether your goal is shape, strength, or confidence, Booty & Boulders gives you the structure to show up, lift heavy, and grow over 12 focused weeks.

Program Structure & Progression

The program is divided into two 6-week phases.

Weeks 1–6: You’ll build your foundation, dial in form, and progressively increase strength on key compound lifts.

Starting Week 7: Some exercises will change to introduce new stimulus and challenge your muscles in fresh ways — so pay attention to the updates.

That said, most foundational movements will remain the same throughout the full 12 weeks. The core compound lifts stay consistent so you can progressively overload, track strength gains, and see measurable progress over time. The balance of consistency and strategic change is what drives results.

Strong. Sculpted. Unstoppable.

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