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Glutes + Upper body

by Alexandria P.

Program Description

321

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Muscle & Sculpting, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 25, 2025 11:16
  • Last Edited
    Aug 31, 2025 07:08

Summary

Transform your physique with the Glutes + Upper Body program, a focused 6-week journey designed to sculpt and strengthen your upper body while building powerful glutes. Commit to just four days a week, where you'll engage in a variety of exercises like the Chest Press, Barbell Row, and Glute Kickbacks, ensuring a balanced approach to muscle development. Each workout is crafted to challenge your limits and enhance your strength, making it perfect for lifters of all levels. Get ready to feel empowered and see results as you elevate your training routine!
Muscle Engagement
Front
Back
MuscleSet
Abs
25.2%
Lats
16.2%
Upper Back
11.7%
Glutes
10.8%
Hamstrings
7.2%
Quadriceps
5.4%
Chest
4.5%
Triceps
3.6%
Lower Back
3.6%
Adductors
3.6%
Biceps
3.6%
Rear Delts
2.7%
Front Delts
1.8%
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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
Chest Press (Machine)
3
15 reps
-
2
Barbell Row
3
15 reps
-
3
Russian Twist (Dumbbell)
3
15 reps
-
4
Lat Pulldown (Neutral Grip)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
15 reps
-
2
Barbell Row
3
15 reps
-
3
Russian Twist (Dumbbell)
3
15 reps
-
4
Lat Pulldown (Neutral Grip)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
15 reps
-
2
Barbell Row
3
15 reps
-
3
Russian Twist (Dumbbell)
3
15 reps
-
4
Lat Pulldown (Neutral Grip)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
15 reps
-
2
Barbell Row
3
15 reps
-
3
Russian Twist (Dumbbell)
3
15 reps
-
4
Lat Pulldown (Neutral Grip)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
15 reps
-
2
Barbell Row
3
15 reps
-
3
Russian Twist (Dumbbell)
3
15 reps
-
4
Lat Pulldown (Neutral Grip)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
15 reps
-
2
Barbell Row
3
15 reps
-
3
Russian Twist (Dumbbell)
3
15 reps
-
4
Lat Pulldown (Neutral Grip)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge Smith Machine
3
6-10 reps
-
2
Glute Kickback (Cable)
3
10-15 reps
-
3
Decline Crunch (Weighted)
3
20-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge Smith Machine
3
6-10 reps
-
2
Glute Kickback (Cable)
3
10-15 reps
-
3
Decline Crunch (Weighted)
3
20-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge Smith Machine
3
6-10 reps
-
2
Glute Kickback (Cable)
3
10-15 reps
-
3
Decline Crunch (Weighted)
3
20-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge Smith Machine
3
6-10 reps
-
2
Glute Kickback (Cable)
3
10-15 reps
-
3
Decline Crunch (Weighted)
3
20-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge Smith Machine
3
6-10 reps
-
2
Glute Kickback (Cable)
3
10-15 reps
-
3
Decline Crunch (Weighted)
3
20-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge Smith Machine
3
6-10 reps
-
2
Glute Kickback (Cable)
3
10-15 reps
-
3
Decline Crunch (Weighted)
3
20-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell, Paused)
3
10-15 reps
-
2
Straight Arm Pulldown
3
10-15 reps
-
3
Decline Crunch (Weighted)
3
20-25 reps
-
4
Reverse Plank
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell, Paused)
3
10-15 reps
-
2
Straight Arm Pulldown
3
10-15 reps
-
3
Decline Crunch (Weighted)
3
20-25 reps
-
4
Reverse Plank
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell, Paused)
3
10-15 reps
-
2
Straight Arm Pulldown
3
10-15 reps
-
3
Decline Crunch (Weighted)
3
20-25 reps
-
4
Reverse Plank
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell, Paused)
3
10-15 reps
-
2
Straight Arm Pulldown
3
10-15 reps
-
3
Decline Crunch (Weighted)
3
20-25 reps
-
4
Reverse Plank
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell, Paused)
3
10-15 reps
-
2
Straight Arm Pulldown
3
10-15 reps
-
3
Decline Crunch (Weighted)
3
20-25 reps
-
4
Reverse Plank
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell, Paused)
3
10-15 reps
-
2
Straight Arm Pulldown
3
10-15 reps
-
3
Decline Crunch (Weighted)
3
20-25 reps
-
4
Reverse Plank
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Sumo Squat
3
6-10 reps
-
3
Hanging Leg Raise
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Sumo Squat
3
6-10 reps
-
3
Hanging Leg Raise
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Sumo Squat
3
6-10 reps
-
3
Hanging Leg Raise
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Sumo Squat
3
6-10 reps
-
3
Hanging Leg Raise
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Sumo Squat
3
6-10 reps
-
3
Hanging Leg Raise
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Sumo Squat
3
6-10 reps
-
3
Hanging Leg Raise
3
10-15 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Chest Press (Machine)
3 Sets
15 Reps
-
2
Barbell Row
3 Sets
15 Reps
-
3
Russian Twist (Dumbbell)
3 Sets
15 Reps
-
4
Lat Pulldown (Neutral Grip)
3 Sets
15 Reps
-
Day 2
1
Reverse Lunge Smith Machine
3 Sets
6-10 Reps
-
2
Glute Kickback (Cable)
3 Sets
10-15 Reps
-
3
Decline Crunch (Weighted)
3 Sets
20-25 Reps
-
Day 3
1
Bent Over Row (Barbell, Paused)
3 Sets
10-15 Reps
-
2
Straight Arm Pulldown
3 Sets
10-15 Reps
-
3
Decline Crunch (Weighted)
3 Sets
20-25 Reps
-
4
Reverse Plank
3 Sets
15-20 Reps
-
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
-
2
Sumo Squat
3 Sets
6-10 Reps
-
3
Hanging Leg Raise
3 Sets
10-15 Reps
-