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Program Description

A 5-day sculpt and tone program designed to grow your glutes while keeping your waist tight and defined. This plan combines heavy lower-body lifts, glute isolation, and core sculpting sessions to create a balanced, hourglass shape. Each workout takes 45–60 minutes and is perfect for women who want to build strength, confidence, and curves… without burnout.

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    50 minutes
  • Created
    Oct 31, 2025 01:18
  • Last Edited
    Oct 31, 2025 01:55
Muscle Engagement
Front
Back
MuscleSet
Glutes
20.5%
Abs
18.4%
Hamstrings
14.4%
Quadriceps
13.7%
Lower Back
5.1%
Upper Back
3.8%
Middle Delts
3.8%
Lats
3.4%
Biceps
3.4%
Triceps
3.1%
Front Delts
2.7%
Adductors
2.3%
Abductors
2.3%
Other
1.3%
Forearms
0.8%
Cardio
0.6%
Rear Delts
0.4%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
1
10 reps
8 reps
-
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Step-Up (Weighted)
3
12 reps
-
4
Glute Kickback (Cable)
3
15 reps
-
5
Seated Hamstring Curl
3
12 reps
-
6
Reverse Abs Crunch (Bodyweight)
3
20 reps
-
7
Plank
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
1
10 reps
8 reps
-
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Step-Up (Weighted)
3
12 reps
-
4
Glute Kickback (Cable)
3
15 reps
-
5
Seated Hamstring Curl
3
12 reps
-
6
Reverse Abs Crunch (Bodyweight)
3
20 reps
-
7
Plank
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
1
10 reps
8 reps
-
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Step-Up (Weighted)
3
12 reps
-
4
Glute Kickback (Cable)
3
15 reps
-
5
Seated Hamstring Curl
3
12 reps
-
6
Reverse Abs Crunch (Bodyweight)
3
20 reps
-
7
Plank
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
1
10 reps
8 reps
-
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Step-Up (Weighted)
3
12 reps
-
4
Glute Kickback (Cable)
3
15 reps
-
5
Seated Hamstring Curl
3
12 reps
-
6
Reverse Abs Crunch (Bodyweight)
3
20 reps
-
7
Plank
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
1
10 reps
8 reps
-
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Step-Up (Weighted)
3
12 reps
-
4
Glute Kickback (Cable)
3
15 reps
-
5
Seated Hamstring Curl
3
12 reps
-
6
Reverse Abs Crunch (Bodyweight)
3
20 reps
-
7
Plank
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
1
10 reps
8 reps
-
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Step-Up (Weighted)
3
12 reps
-
4
Glute Kickback (Cable)
3
15 reps
-
5
Seated Hamstring Curl
3
12 reps
-
6
Reverse Abs Crunch (Bodyweight)
3
20 reps
-
7
Plank
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Standing Shoulder Press (Dumbbell)
3
10 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Lateral Raise (Machine)
3
15 reps
-
5
Bicep Curl (Cable)
3
12 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
7
Russian Twist
3
20 reps
-
8
Cable Crunch
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Standing Shoulder Press (Dumbbell)
3
10 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Lateral Raise (Machine)
3
15 reps
-
5
Bicep Curl (Cable)
3
12 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
7
Russian Twist
3
20 reps
-
8
Cable Crunch
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Standing Shoulder Press (Dumbbell)
3
10 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Lateral Raise (Machine)
3
15 reps
-
5
Bicep Curl (Cable)
3
12 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
7
Russian Twist
3
20 reps
-
8
Cable Crunch
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Standing Shoulder Press (Dumbbell)
3
10 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Lateral Raise (Machine)
3
15 reps
-
5
Bicep Curl (Cable)
3
12 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
7
Russian Twist
3
20 reps
-
8
Cable Crunch
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Standing Shoulder Press (Dumbbell)
3
10 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Lateral Raise (Machine)
3
15 reps
-
5
Bicep Curl (Cable)
3
12 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
7
Russian Twist
3
20 reps
-
8
Cable Crunch
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Standing Shoulder Press (Dumbbell)
3
10 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Lateral Raise (Machine)
3
15 reps
-
5
Bicep Curl (Cable)
3
12 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
7
Russian Twist
3
20 reps
-
8
Cable Crunch
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Leg Press (45 Degrees)
3
12 reps
-
4
Walking Lunge
2
20 reps
-
5
Leg Extension
3
12 reps
-
6
Hanging Leg Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Leg Press (45 Degrees)
3
12 reps
-
4
Walking Lunge
2
20 reps
-
5
Leg Extension
3
12 reps
-
6
Hanging Leg Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Leg Press (45 Degrees)
3
12 reps
-
4
Walking Lunge
2
20 reps
-
5
Leg Extension
3
12 reps
-
6
Hanging Leg Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Leg Press (45 Degrees)
3
12 reps
-
4
Walking Lunge
2
20 reps
-
5
Leg Extension
3
12 reps
-
6
Hanging Leg Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Leg Press (45 Degrees)
3
12 reps
-
4
Walking Lunge
2
20 reps
-
5
Leg Extension
3
12 reps
-
6
Hanging Leg Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Leg Press (45 Degrees)
3
12 reps
-
4
Walking Lunge
2
20 reps
-
5
Leg Extension
3
12 reps
-
6
Hanging Leg Raise
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Barbell)
4
10 reps
-
2
Cable Abductions
3
15 reps
-
3
Romanian Deadlift (Dumbbell)
3
12 reps
-
4
Reverse Lunge (Bodyweight)
3
12 reps
-
5
Glute Kickback (Cable)
2
20 reps
-
6
Plank
2
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Barbell)
4
10 reps
-
2
Cable Abductions
3
15 reps
-
3
Romanian Deadlift (Dumbbell)
3
12 reps
-
4
Reverse Lunge (Bodyweight)
3
12 reps
-
5
Glute Kickback (Cable)
2
20 reps
-
6
Plank
2
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Barbell)
4
10 reps
-
2
Cable Abductions
3
15 reps
-
3
Romanian Deadlift (Dumbbell)
3
12 reps
-
4
Reverse Lunge (Bodyweight)
3
12 reps
-
5
Glute Kickback (Cable)
2
20 reps
-
6
Plank
2
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Barbell)
4
10 reps
-
2
Cable Abductions
3
15 reps
-
3
Romanian Deadlift (Dumbbell)
3
12 reps
-
4
Reverse Lunge (Bodyweight)
3
12 reps
-
5
Glute Kickback (Cable)
2
20 reps
-
6
Plank
2
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Barbell)
4
10 reps
-
2
Cable Abductions
3
15 reps
-
3
Romanian Deadlift (Dumbbell)
3
12 reps
-
4
Reverse Lunge (Bodyweight)
3
12 reps
-
5
Glute Kickback (Cable)
2
20 reps
-
6
Plank
2
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Barbell)
4
10 reps
-
2
Cable Abductions
3
15 reps
-
3
Romanian Deadlift (Dumbbell)
3
12 reps
-
4
Reverse Lunge (Bodyweight)
3
12 reps
-
5
Glute Kickback (Cable)
2
20 reps
-
6
Plank
2
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
Cable Crunch
3
15 reps
-
3
Side Bend (Dumbbell)
3
12 reps
-
4
Hanging Knee Raise
3
12 reps
-
5
Stretching
1
10 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
Cable Crunch
3
15 reps
-
3
Side Bend (Dumbbell)
3
12 reps
-
4
Hanging Knee Raise
3
12 reps
-
5
Stretching
1
10 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
Cable Crunch
3
15 reps
-
3
Side Bend (Dumbbell)
3
12 reps
-
4
Hanging Knee Raise
3
12 reps
-
5
Stretching
1
10 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
Cable Crunch
3
15 reps
-
3
Side Bend (Dumbbell)
3
12 reps
-
4
Hanging Knee Raise
3
12 reps
-
5
Stretching
1
10 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
Cable Crunch
3
15 reps
-
3
Side Bend (Dumbbell)
3
12 reps
-
4
Hanging Knee Raise
3
12 reps
-
5
Stretching
1
10 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
Cable Crunch
3
15 reps
-
3
Side Bend (Dumbbell)
3
12 reps
-
4
Hanging Knee Raise
3
12 reps
-
5
Stretching
1
10 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
-
Week 1
1 / 6 Weeks
Day 1
1
Hip Thrust (Machine)
3 Sets
1 Set
10 Reps
8 Reps
-
-
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
-
3
Step-Up (Weighted)
3 Sets
12 Reps
-
4
Glute Kickback (Cable)
3 Sets
15 Reps
-
5
Seated Hamstring Curl
3 Sets
12 Reps
-
6
Reverse Abs Crunch (Bodyweight)
3 Sets
20 Reps
-
7
Plank
1 Set
1 mins
-
Day 2
1
Lat Pulldown
3 Sets
10 Reps
-
2
Standing Shoulder Press (Dumbbell)
3 Sets
10 Reps
-
3
Seated Row (Cable)
3 Sets
12 Reps
-
4
Lateral Raise (Machine)
3 Sets
15 Reps
-
5
Bicep Curl (Cable)
3 Sets
12 Reps
-
6
Tricep Pushdown (Cable)
3 Sets
12 Reps
-
7
Russian Twist
3 Sets
20 Reps
-
8
Cable Crunch
3 Sets
12 Reps
-
Day 3
1
Squat (Barbell)
4 Sets
8 Reps
-
2
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
-
3
Leg Press (45 Degrees)
3 Sets
12 Reps
-
4
Walking Lunge
2 Sets
20 Reps
-
5
Leg Extension
3 Sets
12 Reps
-
6
Hanging Leg Raise
3 Sets
12 Reps
-
Day 4
1
Glute Bridge (Barbell)
4 Sets
10 Reps
-
2
Cable Abductions
3 Sets
15 Reps
-
3
Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
-
4
Reverse Lunge (Bodyweight)
3 Sets
12 Reps
-
5
Glute Kickback (Cable)
2 Sets
20 Reps
-
6
Plank
2 Sets
1 mins
-
Day 5
1
Treadmill
1 Set
30 mins
-
2
Cable Crunch
3 Sets
15 Reps
-
3
Side Bend (Dumbbell)
3 Sets
12 Reps
-
4
Hanging Knee Raise
3 Sets
12 Reps
-
5
Stretching
1 Set
10 mins
-
Day 6
1
Walk
1 Set
60 mins
-