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Glutes + Upper body

by Amy H
1 athletes joined

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 14, 2025 03:56
  • Last Edited
    Aug 14, 2025 04:00
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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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
-