Program Description
Feel good
Program Overview
- LevelBeginner
- GoalBodyweight Fitness, Muscle & Sculpting, Athletics
- EquipmentFull Gym
- Program Length10 weeks
- Time Per Workout90 minutes
- CreatedMar 04, 2024 07:31
- Last EditedJun 18, 2025 08:35
Summary
Transform your physique with this 10-week, 4-day upper-lower split workout, designed with a strong emphasis on glute development. Each session combines compound lifts and targeted exercises to maximize strength and muscle growth, ensuring you build a powerful upper body while sculpting your lower half. With a mix of dumbbell, barbell, and machine exercises, this program is perfect for those ready to elevate their training and achieve impressive results. Get ready to feel stronger and more confident in every lift!
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5 reps
10 reps
75%
75%
2
Deadlift (Barbell)
2
1
5 reps
10 reps
75%
75%
3
Hip Thrust (Barbell)
3
6-8 reps
RPE 9
4
Lunge (Dumbbell)
3
10 reps
RPE 8
5
Hip Abductor (Machine)
3
10 reps
RPE 8
6
Plank
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
5 reps
10 reps
75%
75%
2
Deadlift (Barbell)
3
1
5 reps
10 reps
75%
75%
3
Hip Thrust (Barbell)
4
6-8 reps
RPE 9
4
Lunge (Dumbbell)
4
10 reps
RPE 8
5
Hip Abductor (Machine)
4
10 reps
RPE 8
6
Plank
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
5 reps
10 reps
75%
75%
2
Deadlift (Barbell)
4
1
5 reps
10 reps
75%
75%
3
Hip Thrust (Barbell)
5
6-8 reps
RPE 9
4
Lunge (Dumbbell)
5
10 reps
RPE 8
5
Hip Abductor (Machine)
5
10 reps
RPE 8
6
Plank
5
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4 reps
80%
2
Deadlift (Barbell)
2
4 reps
80%
3
Hip Thrust (Barbell)
3
6-8 reps
RPE 9
4
Lunge (Dumbbell)
3
10 reps
RPE 8
5
Hip Abductor (Machine)
3
10 reps
RPE 8
6
Plank
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
85%
2
Deadlift (Barbell)
1
AMRAP
85%
3
Hip Thrust (Barbell)
3
6-8 reps
RPE 9
4
Lunge (Dumbbell)
3
10 reps
RPE 8
5
Hip Abductor (Machine)
3
10 reps
RPE 8
6
Plank
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
3 reps
5 reps
80%
80%
2
Deadlift (Barbell)
2
1
3 reps
5 reps
80%
80%
3
Hip Thrust (Barbell)
3
6-8 reps
RPE 9
4
Lunge (Dumbbell)
3
10 reps
RPE 8
5
Hip Abductor (Machine)
3
10 reps
RPE 8
6
Plank
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
80%
2
Deadlift (Barbell)
4
3 reps
80%
3
Hip Thrust (Barbell)
4
6-8 reps
RPE 9
4
Lunge (Dumbbell)
4
10 reps
RPE 8
5
Hip Abductor (Machine)
4
10 reps
RPE 8
6
Plank
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
3 reps
5 reps
80%
80%
2
Deadlift (Barbell)
4
3 reps
80%
3
Hip Thrust (Barbell)
5
6-8 reps
RPE 9
4
Lunge (Dumbbell)
5
10 reps
RPE 8
5
Hip Abductor (Machine)
5
10 reps
RPE 8
6
Plank
5
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2 reps
85%
2
Deadlift (Barbell)
2
2 reps
85%
3
Hip Thrust (Barbell)
3
6-8 reps
RPE 9
4
Lunge (Dumbbell)
3
10 reps
RPE 8
5
Hip Abductor (Machine)
3
10 reps
RPE 8
6
Plank
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
AMRAP
90%
2
Deadlift (Barbell)
2
AMRAP
90%
3
Hip Thrust (Barbell)
3
6-8 reps
RPE 9
4
Lunge (Dumbbell)
3
10 reps
RPE 8
5
Hip Abductor (Machine)
3
10 reps
RPE 8
6
Plank
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
5 reps
RPE 7
2
Bench Press (Dumbbell)
1
AMRAP
RPE 10
3
Lat Pulldown
3
10-12 reps
RPE 8
4
Pendlay Row
3
8 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
7A
Lateral Raise (Dumbbell)
4
12 reps
-
7B
Skull Crusher
3
12 reps
-
8A
Tricep Pushdown (Cable)
3
12 reps
-
8B
Bicep Curl (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5 reps
RPE 7
2
Bench Press (Dumbbell)
1
AMRAP
RPE 10
3
Lat Pulldown
4
10-12 reps
RPE 8
4
Pendlay Row
4
8 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 8
7A
Lateral Raise (Dumbbell)
4
12 reps
-
7B
Skull Crusher
4
12 reps
-
8A
Tricep Pushdown (Cable)
4
12 reps
-
8B
Bicep Curl (Cable)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
5 reps
RPE 7
2
Bench Press (Dumbbell)
1
AMRAP
RPE 10
3
Lat Pulldown
5
10-12 reps
RPE 8
4
Pendlay Row
5
8 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
5
10 reps
RPE 8
7A
Lateral Raise (Dumbbell)
5
12 reps
-
7B
Skull Crusher
5
12 reps
-
8A
Tricep Pushdown (Cable)
5
12 reps
-
8B
Bicep Curl (Cable)
5
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
4 reps
RPE 8
2
Lat Pulldown
2
4-6 reps
RPE 8
3
Pendlay Row
3
8 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
6A
Lateral Raise (Dumbbell)
3
12 reps
-
6B
Skull Crusher
3
12 reps
-
7A
Tricep Pushdown (Cable)
3
12 reps
-
7B
Bicep Curl (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1 reps
RPE 9-10
2
Lat Pulldown
3
4-6 reps
RPE 8
3
Pendlay Row
3
8 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
6A
Lateral Raise (Dumbbell)
3
12 reps
-
6B
Skull Crusher
3
12 reps
-
7A
Tricep Pushdown (Cable)
3
12 reps
-
7B
Bicep Curl (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
3 reps
RPE 7
2
Lat Pulldown
3
8-10 reps
RPE 8
3
Pendlay Row
3
8 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
6A
Lateral Raise (Dumbbell)
3
12 reps
-
6B
Skull Crusher
3
12 reps
-
7A
Tricep Pushdown (Cable)
3
12 reps
-
7B
Bicep Curl (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
3 reps
RPE 7
2
Lat Pulldown
4
8-10 reps
RPE 8
3
Pendlay Row
4
8 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 8
6A
Lateral Raise (Dumbbell)
4
12 reps
-
6B
Skull Crusher
4
12 reps
-
7A
Tricep Pushdown (Cable)
4
12 reps
-
7B
Bicep Curl (Cable)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
3 reps
RPE 7
2
Lat Pulldown
4
8-10 reps
RPE 8
3
Pendlay Row
5
8 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
5
10 reps
RPE 8
6A
Lateral Raise (Dumbbell)
5
12 reps
-
6B
Skull Crusher
5
12 reps
-
7A
Tricep Pushdown (Cable)
5
12 reps
-
7B
Bicep Curl (Cable)
5
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
3 reps
RPE 9-10
2
Lat Pulldown
3
6-8 reps
RPE 8
3
Pendlay Row
3
8 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
6A
Lateral Raise (Dumbbell)
3
12 reps
-
6B
Skull Crusher
3
12 reps
-
7A
Tricep Pushdown (Cable)
3
12 reps
-
7B
Bicep Curl (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
3 reps
RPE 9-10
2
Lat Pulldown
3
8-10 reps
RPE 8
3
Pendlay Row
3
8 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
6A
Lateral Raise (Dumbbell)
3
12 reps
-
6B
Skull Crusher
3
12 reps
-
7A
Tricep Pushdown (Cable)
3
12 reps
-
7B
Bicep Curl (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
8 reps
RPE 7.5
2
Goblet Squat
3
8 reps
RPE 7.5
3
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 8
4A
Romanian Deadlift (Barbell)
3
12 reps
-
4B
Pull Through (Cable)
3
12 reps
-
5
Goblet Squat
3
12 reps
RPE 8
6
Glute Kickback (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
8 reps
RPE 7.5
2
Goblet Squat
4
8 reps
RPE 7.5
3
Romanian Deadlift (Barbell)
4
10-12 reps
RPE 8
4A
Romanian Deadlift (Barbell)
4
12 reps
-
4B
Pull Through (Cable)
4
12 reps
-
5
Goblet Squat
5
12 reps
RPE 8
6
Glute Kickback (Cable)
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
5
8 reps
RPE 7.5
2
Goblet Squat
5
8 reps
RPE 7.5
3
Romanian Deadlift (Barbell)
5
10-12 reps
RPE 8
4A
Romanian Deadlift (Barbell)
5
12 reps
-
4B
Pull Through (Cable)
5
12 reps
-
5
Goblet Squat
6
12 reps
RPE 8
6
Glute Kickback (Cable)
5
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
8 reps
RPE 7.5
2
Goblet Squat
3
8 reps
RPE 7.5
3
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 8
4A
Romanian Deadlift (Barbell)
3
12 reps
-
4B
Pull Through (Cable)
3
12 reps
-
5
Goblet Squat
3
12 reps
RPE 8
6
Glute Kickback (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
8 reps
RPE 9
2
Goblet Squat
3
8 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 8
4A
Romanian Deadlift (Barbell)
3
12 reps
-
4B
Pull Through (Cable)
3
12 reps
RPE 9
5
Goblet Squat
3
12 reps
RPE 8
6
Glute Kickback (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
8 reps
RPE 7
2
Goblet Squat
3
8 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 8
4A
Romanian Deadlift (Barbell)
3
12 reps
-
4B
Pull Through (Cable)
3
12 reps
RPE 9
5
Goblet Squat
3
12 reps
RPE 8
6
Glute Kickback (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
8 reps
RPE 7
2
Goblet Squat
4
8 reps
RPE 7
3
Romanian Deadlift (Barbell)
4
10-12 reps
RPE 8
4A
Romanian Deadlift (Barbell)
4
12 reps
-
4B
Pull Through (Cable)
4
12 reps
RPE 9
5
Goblet Squat
4
12 reps
RPE 8
6
Glute Kickback (Cable)
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
5
8 reps
RPE 7
2
Goblet Squat
5
8 reps
RPE 7
3
Romanian Deadlift (Barbell)
5
10-12 reps
RPE 8
4A
Romanian Deadlift (Barbell)
5
12 reps
-
4B
Pull Through (Cable)
5
12 reps
RPE 9
5
Goblet Squat
5
12 reps
RPE 8
6
Glute Kickback (Cable)
5
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
8 reps
RPE 8
2
Goblet Squat
3
8 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 8
4A
Romanian Deadlift (Barbell)
3
12 reps
-
4B
Pull Through (Cable)
3
12 reps
RPE 8
5
Goblet Squat
3
12 reps
RPE 8
6
Glute Kickback (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
8 reps
RPE 9
2
Goblet Squat
3
8 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 8
4A
Romanian Deadlift (Barbell)
3
12 reps
-
4B
Pull Through (Cable)
3
12 reps
RPE 9
5
Goblet Squat
3
12 reps
RPE 8
6
Glute Kickback (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 7.5
2
Lat Pulldown
3
8 reps
RPE 7.5
3
Seated Row (Cable)
3
10 reps
-
4
Face Pull
3
12 reps
RPE 9
5A
Bicep Curl (Dumbbell)
3
12 reps
-
5B
Tricep Pushdown (Cable)
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
8 reps
RPE 7.5
2
Lat Pulldown
4
8 reps
RPE 7.5
3
Seated Row (Cable)
4
10 reps
-
4
Face Pull
4
12 reps
RPE 9
5A
Bicep Curl (Dumbbell)
4
12 reps
-
5B
Tricep Pushdown (Cable)
4
12 reps
-
6
Lateral Raise (Dumbbell)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
5
8 reps
RPE 7.5
2
Lat Pulldown
5
8 reps
RPE 7.5
3
Seated Row (Cable)
5
10 reps
-
4
Face Pull
5
12 reps
RPE 9
5A
Bicep Curl (Dumbbell)
5
12 reps
-
5B
Tricep Pushdown (Cable)
5
12 reps
-
6
Lateral Raise (Dumbbell)
5
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 7.5
2
Lat Pulldown
3
8 reps
RPE 7.5
3
Seated Row (Cable)
3
10 reps
-
4
Face Pull
3
12 reps
RPE 9
5A
Bicep Curl (Dumbbell)
3
12 reps
-
5B
Tricep Pushdown (Cable)
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 9
2
Lat Pulldown
3
8 reps
RPE 9
3
Seated Row (Cable)
3
10 reps
-
4
Face Pull
3
12 reps
RPE 9
5A
Bicep Curl (Dumbbell)
3
12 reps
-
5B
Tricep Pushdown (Cable)
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 7
2
Lat Pulldown
3
8 reps
RPE 7
3
Seated Row (Cable)
3
10 reps
RPE 8
4
Face Pull
3
12 reps
RPE 9
5A
Bicep Curl (Dumbbell)
3
12 reps
-
5B
Tricep Pushdown (Cable)
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
8 reps
RPE 7
2
Lat Pulldown
4
8 reps
RPE 7
3
Seated Row (Cable)
4
10 reps
RPE 8
4
Face Pull
4
12 reps
RPE 9
5A
Bicep Curl (Dumbbell)
4
12 reps
-
5B
Tricep Pushdown (Cable)
4
12 reps
-
6
Lateral Raise (Dumbbell)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
5
8 reps
RPE 7
2
Lat Pulldown
5
8 reps
RPE 7
3
Seated Row (Cable)
5
10 reps
RPE 8
4
Face Pull
5
12 reps
RPE 9
5A
Bicep Curl (Dumbbell)
5
12 reps
-
5B
Tricep Pushdown (Cable)
5
12 reps
-
6
Lateral Raise (Dumbbell)
5
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 8
2
Lat Pulldown
3
8 reps
RPE 8
3
Seated Row (Cable)
3
10 reps
RPE 8
4
Face Pull
3
12 reps
RPE 9
5A
Bicep Curl (Dumbbell)
3
12 reps
-
5B
Tricep Pushdown (Cable)
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 9
2
Lat Pulldown
3
8 reps
RPE 9
3
Seated Row (Cable)
3
10 reps
RPE 8
4
Face Pull
3
12 reps
RPE 9
5A
Bicep Curl (Dumbbell)
3
12 reps
-
5B
Tricep Pushdown (Cable)
3
12 reps
-
6
Lateral Raise (Dumbbell)
4
15 reps
-
Week 1
1 / 10 Weeks
Day 2
1
Bench Press (Dumbbell)2 Sets
5 Reps
@7
2
Bench Press (Dumbbell)1 Set
AMRAP
@10
3
Lat Pulldown3 Sets
10-12 Reps
@8
4
Pendlay Row3 Sets
8 Reps
@9
5
Seated Shoulder Press (Dumbbell)3 Sets
10 Reps
@8
7A
Lateral Raise (Dumbbell)4 Sets
12 Reps
-
7B
Skull Crusher3 Sets
12 Reps
-
8A
Tricep Pushdown (Cable)3 Sets
12 Reps
-
8B
Bicep Curl (Cable)3 Sets
12 Reps
-
Day 3
1
Sumo Deadlift (Barbell)3 Sets
8 Reps
@7.5
2
Goblet Squat3 Sets
8 Reps
@7.5
3
Romanian Deadlift (Barbell)3 Sets
10-12 Reps
@8
4A
Romanian Deadlift (Barbell)3 Sets
12 Reps
-
4B
Pull Through (Cable)3 Sets
12 Reps
-
5
Goblet Squat3 Sets
12 Reps
@8
6
Glute Kickback (Cable)3 Sets
15 Reps
-
Day 4
1
Seated Overhead Press (Dumbbell)3 Sets
8 Reps
@7.5
2
Lat Pulldown3 Sets
8 Reps
@7.5
3
Seated Row (Cable)3 Sets
10 Reps
-
4
Face Pull3 Sets
12 Reps
@9
5A
Bicep Curl (Dumbbell)3 Sets
12 Reps
-
5B
Tricep Pushdown (Cable)3 Sets
12 Reps
-
6
Lateral Raise (Dumbbell)3 Sets
15 Reps
-
Day 1
1
Squat (Barbell)2 Sets
1 Set
5 Reps
10 Reps
75%
75%
2
Deadlift (Barbell)2 Sets
1 Set
5 Reps
10 Reps
75%
75%
3
Hip Thrust (Barbell)3 Sets
6-8 Reps
@9
4
Lunge (Dumbbell)3 Sets
10 Reps
@8
5
Hip Abductor (Machine)3 Sets
10 Reps
@8
6
Plank3 Sets
AMRAP
-