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BoostcampPNG

GluteForce Ultimate Beginner

by Chris R.

Program Description

For novice lifters wanting to build a base for bodybuilding, powerlifting or even strongman All sets can be performed as super-sets!!

Program Overview

  • Level
    Beginner
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    11 weeks
  • Time Per Workout
    120 minutes
  • Created
    Feb 14, 2026 01:01
  • Last Edited
    Feb 14, 2026 09:33
Muscle Engagement
Front
Back
MuscleSet
Front Delts
12%
Triceps
11.2%
Quadriceps
10.5%
Abs
10.3%
Hamstrings
9.6%
Chest
8.8%
Glutes
8.1%
Biceps
7%
Upper Back
6.3%
Middle Delts
4.9%
Lats
4.6%
Adductors
3.2%
Rear Delts
1.2%
Lower Back
1.2%
Forearms
1.2%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
AMRAP
65%
2
Seated Row (Cable)
3
AMRAP
65%
3
Squat (Barbell)
3
AMRAP
55%
4
Front Raise
1
AMRAP
65%
5
Lateral Raise (Dumbbell)
3
AMRAP
65%
6
Leg Extension
2
AMRAP
65%
7
Shrug (Dumbbell)
1
AMRAP
65%
8
Ab Wheel
1
AMRAP
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
AMRAP
70%
2
Seated Row (Cable)
3
AMRAP
67.5%
3
Squat (Barbell)
3
AMRAP
65%
4
Front Raise
1
AMRAP
67.5%
5
Lateral Raise (Dumbbell)
3
AMRAP
67.5%
6
Leg Extension
2
AMRAP
67.5%
7
Shrug (Dumbbell)
1
AMRAP
67.5%
8
Ab Wheel
1
1
AMRAP
AMRAP
RPE 7.5
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
AMRAP
75%
2
Seated Row (Cable)
3
AMRAP
70%
3
Squat (Barbell)
3
AMRAP
70%
4
Front Raise
1
AMRAP
70%
5
Lateral Raise (Dumbbell)
3
AMRAP
70%
6
Leg Extension
2
AMRAP
70%
7
Shrug (Dumbbell)
1
AMRAP
70%
8
Ab Wheel
2
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
AMRAP
80%
2
Seated Row (Cable)
3
AMRAP
72.5%
3
Squat (Barbell)
3
AMRAP
75%
4
Front Raise
1
AMRAP
72.5%
5
Lateral Raise (Dumbbell)
3
AMRAP
72.5%
6
Leg Extension
2
AMRAP
72.5%
7
Shrug (Dumbbell)
1
AMRAP
72.5%
8
Ab Wheel
2
AMRAP
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
AMRAP
85%
2
Seated Row (Cable)
3
AMRAP
75%
3
Squat (Barbell)
3
AMRAP
80%
4
Front Raise
1
AMRAP
65%
5
Lateral Raise (Dumbbell)
3
AMRAP
65%
6
Leg Extension
2
AMRAP
65%
7
Shrug (Dumbbell)
1
AMRAP
65%
8
Ab Wheel
1
AMRAP
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
AMRAP
80%
2
Seated Row (Cable)
3
AMRAP
72.5%
3
Squat (Barbell)
3
AMRAP
75%
4
Front Raise
1
AMRAP
72.5%
5
Lateral Raise (Dumbbell)
3
AMRAP
72.5%
6
Leg Extension
2
AMRAP
72.5%
7
Shrug (Dumbbell)
1
AMRAP
77.5%
8
Ab Wheel
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
AMRAP
75%
2
Seated Row (Cable)
3
AMRAP
70%
3
Squat (Barbell)
3
AMRAP
70%
4
Front Raise
1
AMRAP
70%
5
Lateral Raise (Dumbbell)
3
AMRAP
70%
6
Leg Extension
2
AMRAP
70%
7
Shrug (Dumbbell)
1
AMRAP
70%
8
Ab Wheel
2
AMRAP
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
AMRAP
80%
2
Seated Row (Cable)
3
AMRAP
72.5%
3
Squat (Barbell)
3
AMRAP
75%
4
Front Raise
1
AMRAP
72.5%
5
Lateral Raise (Dumbbell)
3
AMRAP
72.5%
6
Leg Extension
2
AMRAP
72.5%
7
Shrug (Dumbbell)
1
AMRAP
72.5%
8
Ab Wheel
2
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
AMRAP
85%
2
Seated Row (Cable)
3
AMRAP
75%
3
Squat (Barbell)
3
AMRAP
80%
4
Front Raise
1
AMRAP
75%
5
Lateral Raise (Dumbbell)
3
AMRAP
75%
6
Leg Extension
2
AMRAP
75%
7
Shrug (Dumbbell)
1
AMRAP
75%
8
Ab Wheel
2
AMRAP
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
AMRAP
90%
2
Seated Row (Cable)
3
AMRAP
77.5%
3
Squat (Barbell)
3
AMRAP
90%
4
Front Raise
1
AMRAP
77.5%
5
Lateral Raise (Dumbbell)
3
AMRAP
77.5%
6
Leg Extension
2
AMRAP
77.5%
7
Shrug (Dumbbell)
1
AMRAP
77.5%
8
Ab Wheel
2
AMRAP
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
AMRAP
100%
2
Seated Row (Cable)
3
AMRAP
80%
3
Squat (Barbell)
3
AMRAP
100%
4
Front Raise
1
AMRAP
80%
5
Lateral Raise (Dumbbell)
3
AMRAP
80%
6
Leg Extension
2
AMRAP
80%
7
Shrug (Dumbbell)
1
AMRAP
80%
8
Ab Wheel
2
AMRAP
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
AMRAP
65%
2
Deadlift (Barbell)
3
AMRAP
70%
3
Shrug (Barbell)
1
AMRAP
65%
4
Chest Fly (Cable)
3
AMRAP
65%
5
Tricep Rope Push Down (Cable)
3
AMRAP
65%
6
Lunge (Dumbbell)
2
AMRAP
65%
7
Hammer Curl (Dumbbell)
3
AMRAP
65%
8
Sit Up
2
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
AMRAP
67.5%
2
Deadlift (Barbell)
3
AMRAP
72.5%
3
Shrug (Barbell)
1
AMRAP
67.5%
4
Chest Fly (Cable)
3
AMRAP
67.5%
5
Tricep Rope Push Down (Cable)
3
AMRAP
67.5%
6
Lunge (Dumbbell)
2
AMRAP
67.5%
7
Hammer Curl (Dumbbell)
3
AMRAP
67.5%
8
Sit Up
3
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
AMRAP
70%
2
Deadlift (Barbell)
3
AMRAP
75%
3
Shrug (Barbell)
1
AMRAP
70%
4
Chest Fly (Cable)
3
AMRAP
70%
5
Tricep Rope Push Down (Cable)
3
AMRAP
70%
6
Lunge (Dumbbell)
2
AMRAP
70%
7
Hammer Curl (Dumbbell)
3
AMRAP
70%
8
Sit Up
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
AMRAP
72.5%
2
Deadlift (Barbell)
3
AMRAP
77.5%
3
Shrug (Barbell)
1
AMRAP
72.5%
4
Chest Fly (Cable)
3
AMRAP
72.5%
5
Tricep Rope Push Down (Cable)
3
AMRAP
72.5%
6
Lunge (Dumbbell)
2
AMRAP
72.5%
7
Hammer Curl (Dumbbell)
3
AMRAP
72.5%
8
Sit Up
3
AMRAP
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
AMRAP
75%
2
Deadlift (Barbell)
3
AMRAP
80%
3
Shrug (Barbell)
1
AMRAP
75%
4
Chest Fly (Cable)
3
AMRAP
75%
5
Tricep Rope Push Down (Cable)
3
AMRAP
75%
6
Lunge (Dumbbell)
2
AMRAP
75%
7
Hammer Curl (Dumbbell)
3
AMRAP
75%
8
Sit Up
3
AMRAP
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
AMRAP
72.5%
2
Deadlift (Barbell)
3
AMRAP
77.5%
3
Shrug (Barbell)
1
AMRAP
72.5%
4
Chest Fly (Cable)
3
AMRAP
72.5%
5
Tricep Rope Push Down (Cable)
3
AMRAP
72.5%
6
Lunge (Dumbbell)
2
AMRAP
72.5%
7
Hammer Curl (Dumbbell)
3
AMRAP
72.5%
8
Sit Up
2
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
AMRAP
70%
2
Deadlift (Barbell)
3
AMRAP
75%
3
Shrug (Barbell)
1
AMRAP
70%
4
Chest Fly (Cable)
3
AMRAP
70%
5
Tricep Rope Push Down (Cable)
3
AMRAP
70%
6
Lunge (Dumbbell)
2
AMRAP
70%
7
Hammer Curl (Dumbbell)
3
AMRAP
70%
8
Sit Up
2
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
AMRAP
72.5%
2
Deadlift (Barbell)
3
AMRAP
77.5%
3
Shrug (Barbell)
1
AMRAP
72.5%
4
Chest Fly (Cable)
3
AMRAP
72.5%
5
Tricep Rope Push Down (Cable)
3
AMRAP
72.5%
6
Lunge (Dumbbell)
2
AMRAP
72.5%
7
Hammer Curl (Dumbbell)
3
AMRAP
72.5%
8
Sit Up
3
AMRAP
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
AMRAP
75%
2
Deadlift (Barbell)
3
AMRAP
80%
3
Shrug (Barbell)
1
AMRAP
75%
4
Chest Fly (Cable)
3
AMRAP
75%
5
Tricep Rope Push Down (Cable)
3
AMRAP
75%
6
Lunge (Dumbbell)
2
AMRAP
75%
7
Hammer Curl (Dumbbell)
3
AMRAP
75%
8
Sit Up
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
AMRAP
77.5%
2
Deadlift (Barbell)
3
AMRAP
90%
3
Shrug (Barbell)
1
AMRAP
77.5%
4
Chest Fly (Cable)
3
AMRAP
77.5%
5
Tricep Rope Push Down (Cable)
3
AMRAP
77.5%
6
Lunge (Dumbbell)
2
AMRAP
77.5%
7
Hammer Curl (Dumbbell)
3
AMRAP
77.5%
8
Sit Up
3
AMRAP
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
AMRAP
100%
2
Deadlift (Barbell)
3
AMRAP
100%
3
Shrug (Barbell)
1
AMRAP
80%
4
Chest Fly (Cable)
3
AMRAP
80%
5
Tricep Rope Push Down (Cable)
3
AMRAP
80%
6
Lunge (Dumbbell)
2
AMRAP
80%
7
Hammer Curl (Dumbbell)
3
AMRAP
80%
8
Sit Up
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
AMRAP
67.5%
2
Incline Bench Press (Barbell)
2
AMRAP
65%
3
Lat Pulldown
3
AMRAP
65%
4
Safety Bar Squat
3
AMRAP
60%
5
Concentration Curl
3
AMRAP
65%
6
Leg Curl
2
AMRAP
65%
7
Ab Wheel
2
AMRAP
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
AMRAP
72.5%
2
Incline Bench Press (Barbell)
2
AMRAP
67.5%
3
Lat Pulldown
3
AMRAP
67.5%
4
Safety Bar Squat
3
AMRAP
67.5%
5
Concentration Curl
3
AMRAP
67.5%
6
Leg Curl
2
AMRAP
67.5%
7
Ab Wheel
2
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
AMRAP
77.5%
2
Incline Bench Press (Barbell)
2
AMRAP
70%
3
Lat Pulldown
3
AMRAP
70%
4
Safety Bar Squat
3
AMRAP
72.5%
5
Concentration Curl
3
AMRAP
70%
6
Leg Curl
2
AMRAP
70%
7
Ab Wheel
2
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
AMRAP
82.5%
2
Incline Bench Press (Barbell)
2
AMRAP
72.5%
3
Lat Pulldown
3
AMRAP
72.5%
4
Safety Bar Squat
3
AMRAP
77.5%
5
Concentration Curl
3
AMRAP
72.5%
6
Leg Curl
2
AMRAP
72.5%
7
Ab Wheel
2
AMRAP
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
AMRAP
82.5%
2
Incline Bench Press (Barbell)
2
AMRAP
75%
3
Lat Pulldown
3
AMRAP
75%
4
Safety Bar Squat
3
AMRAP
77.5%
5
Concentration Curl
3
AMRAP
75%
6
Leg Curl
2
AMRAP
75%
7
Ab Wheel
2
AMRAP
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
AMRAP
77.5%
2
Incline Bench Press (Barbell)
2
AMRAP
72.5%
3
Lat Pulldown
3
AMRAP
72.5%
4
Safety Bar Squat
3
AMRAP
72.5%
5
Concentration Curl
3
AMRAP
72.5%
6
Leg Curl
2
AMRAP
72.5%
7
Ab Wheel
2
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
AMRAP
77.5%
2
Incline Bench Press (Barbell)
2
AMRAP
70%
3
Lat Pulldown
3
AMRAP
70%
4
Safety Bar Squat
3
AMRAP
72.5%
5
Concentration Curl
3
AMRAP
70%
6
Leg Curl
2
AMRAP
70%
7
Ab Wheel
2
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
AMRAP
82.5%
2
Incline Bench Press (Barbell)
2
AMRAP
72.5%
3
Lat Pulldown
3
AMRAP
72.5%
4
Safety Bar Squat
3
AMRAP
77.5%
5
Concentration Curl
3
AMRAP
72.5%
6
Leg Curl
2
AMRAP
72.5%
7
Ab Wheel
2
AMRAP
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
AMRAP
87.5%
2
Incline Bench Press (Barbell)
2
AMRAP
75%
3
Lat Pulldown
3
AMRAP
75%
4
Safety Bar Squat
3
AMRAP
82.5%
5
Concentration Curl
3
AMRAP
75%
6
Leg Curl
2
AMRAP
75%
7
Ab Wheel
2
AMRAP
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
AMRAP
95%
2
Incline Bench Press (Barbell)
2
AMRAP
80%
3
Lat Pulldown
3
AMRAP
80%
4
Safety Bar Squat
3
AMRAP
95%
5
Concentration Curl
3
AMRAP
80%
6
Leg Curl
2
AMRAP
80%
7
Ab Wheel
2
AMRAP
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1 reps
RPE 10
2
Squat (Barbell)
3
1 reps
RPE 10
Week 1
1 / 11 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
AMRAP
65%
2
Seated Row (Cable)
3 Sets
AMRAP
65%
3
Squat (Barbell)
3 Sets
AMRAP
55%
4
Front Raise
1 Set
AMRAP
65%
5
Lateral Raise (Dumbbell)
3 Sets
AMRAP
65%
6
Leg Extension
2 Sets
AMRAP
65%
7
Shrug (Dumbbell)
1 Set
AMRAP
65%
8
Ab Wheel
1 Set
AMRAP
@6.5
Day 3
1
Bench Press (Barbell)
3 Sets
AMRAP
67.5%
2
Incline Bench Press (Barbell)
2 Sets
AMRAP
65%
3
Lat Pulldown
3 Sets
AMRAP
65%
4
Safety Bar Squat
3 Sets
AMRAP
60%
5
Concentration Curl
3 Sets
AMRAP
65%
6
Leg Curl
2 Sets
AMRAP
65%
7
Ab Wheel
2 Sets
AMRAP
@7
Day 2
1
Overhead Press (Barbell)
3 Sets
AMRAP
65%
2
Deadlift (Barbell)
3 Sets
AMRAP
70%
3
Shrug (Barbell)
1 Set
AMRAP
65%
4
Chest Fly (Cable)
3 Sets
AMRAP
65%
5
Tricep Rope Push Down (Cable)
3 Sets
AMRAP
65%
6
Lunge (Dumbbell)
2 Sets
AMRAP
65%
7
Hammer Curl (Dumbbell)
3 Sets
AMRAP
65%
8
Sit Up
2 Sets
AMRAP
@9