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Ski Glutes

by LM
1 athletes joined

Program Description

To help you grow your glutes while emphasizes muscles used for skiing.

Program Overview

  • Level
    Novice, Beginner, Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jan 02, 2026 09:58
  • Last Edited
    Jan 03, 2026 09:05
Muscle Engagement
Front
Back
MuscleSet
Glutes
23.3%
Quadriceps
19.3%
Hamstrings
18.6%
Abs
10.6%
Lower Back
6.3%
Lats
4.7%
Upper Back
4.7%
Adductors
4.3%
Biceps
2.3%
Chest
2%
Triceps
2%
Front Delts
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
6 reps
-
2
Squat (Barbell)
4
5 reps
-
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Walking Lunge (Dumbbell)
3
10 reps
-
5
Glute Kickback (Cable)
3
12 reps
-
6
Glute Bridge (Band)
2
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
6 reps
-
2
Squat (Barbell)
4
5 reps
-
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Walking Lunge (Dumbbell)
3
10 reps
-
5
Glute Kickback (Cable)
3
12 reps
-
6
Glute Bridge (Band)
2
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
6 reps
-
2
Squat (Barbell)
4
5 reps
-
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Walking Lunge (Dumbbell)
3
10 reps
-
5
Glute Kickback (Cable)
3
12 reps
-
6
Glute Bridge (Band)
2
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
6 reps
-
2
Squat (Barbell)
4
5 reps
-
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Walking Lunge (Dumbbell)
3
10 reps
-
5
Glute Kickback (Cable)
3
12 reps
-
6
Glute Bridge (Band)
2
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
6 reps
-
2
Squat (Barbell)
4
5 reps
-
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Walking Lunge (Dumbbell)
3
10 reps
-
5
Glute Kickback (Cable)
3
12 reps
-
6
Glute Bridge (Band)
2
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
6 reps
-
2
Squat (Barbell)
4
5 reps
-
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Walking Lunge (Dumbbell)
3
10 reps
-
5
Glute Kickback (Cable)
3
12 reps
-
6
Glute Bridge (Band)
2
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
6 reps
-
2
Squat (Barbell)
4
5 reps
-
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Walking Lunge (Dumbbell)
3
10 reps
-
5
Glute Kickback (Cable)
3
12 reps
-
6
Glute Bridge (Band)
2
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
6 reps
-
2
Squat (Barbell)
4
5 reps
-
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Walking Lunge (Dumbbell)
3
10 reps
-
5
Glute Kickback (Cable)
3
12 reps
-
6
Glute Bridge (Band)
2
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8 reps
-
2
Lateral Lunge
3
8 reps
-
3
Single Leg Press
3
10 reps
-
4
Step-Up (Weighted)
3
8 reps
-
5
Pallof Press
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8 reps
-
2
Lateral Lunge
3
8 reps
-
3
Single Leg Press
3
10 reps
-
4
Step-Up (Weighted)
3
8 reps
-
5
Pallof Press
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8 reps
-
2
Lateral Lunge
3
8 reps
-
3
Single Leg Press
3
10 reps
-
4
Step-Up (Weighted)
3
8 reps
-
5
Pallof Press
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8 reps
-
2
Lateral Lunge
3
8 reps
-
3
Single Leg Press
3
10 reps
-
4
Step-Up (Weighted)
3
8 reps
-
5
Pallof Press
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8 reps
-
2
Lateral Lunge
3
8 reps
-
3
Single Leg Press
3
10 reps
-
4
Step-Up (Weighted)
3
8 reps
-
5
Pallof Press
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8 reps
-
2
Lateral Lunge
3
8 reps
-
3
Single Leg Press
3
10 reps
-
4
Step-Up (Weighted)
3
8 reps
-
5
Pallof Press
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8 reps
-
2
Lateral Lunge
3
8 reps
-
3
Single Leg Press
3
10 reps
-
4
Step-Up (Weighted)
3
8 reps
-
5
Pallof Press
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8 reps
-
2
Lateral Lunge
3
8 reps
-
3
Single Leg Press
3
10 reps
-
4
Step-Up (Weighted)
3
8 reps
-
5
Pallof Press
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
4
8 reps
-
2
Bench Press (Dumbbell)
3
8 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Hanging Knee Raise
3
10 reps
-
5
Back Extension
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
4
8 reps
-
2
Bench Press (Dumbbell)
3
8 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Hanging Knee Raise
3
10 reps
-
5
Back Extension
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
4
8 reps
-
2
Bench Press (Dumbbell)
3
8 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Hanging Knee Raise
3
10 reps
-
5
Back Extension
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
4
8 reps
-
2
Bench Press (Dumbbell)
3
8 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Hanging Knee Raise
3
10 reps
-
5
Back Extension
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
4
8 reps
-
2
Bench Press (Dumbbell)
3
8 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Hanging Knee Raise
3
10 reps
-
5
Back Extension
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
4
8 reps
-
2
Bench Press (Dumbbell)
3
8 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Hanging Knee Raise
3
10 reps
-
5
Back Extension
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
4
8 reps
-
2
Bench Press (Dumbbell)
3
8 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Hanging Knee Raise
3
10 reps
-
5
Back Extension
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
4
8 reps
-
2
Bench Press (Dumbbell)
3
8 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Hanging Knee Raise
3
10 reps
-
5
Back Extension
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tempo Goblet Squats (5 Seconds)
4
10 reps
-
2
Hip Thrust (Barbell)
3
10 reps
-
3
Reverse Lunge (Dumbbell)
3
10 reps
-
4
Hamstring Curl
3
12 reps
-
5
Wall Sit
3
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tempo Goblet Squats (5 Seconds)
4
10 reps
-
2
Hip Thrust (Barbell)
3
10 reps
-
3
Reverse Lunge (Dumbbell)
3
10 reps
-
4
Hamstring Curl
3
12 reps
-
5
Wall Sit
3
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tempo Goblet Squats (5 Seconds)
4
10 reps
-
2
Hip Thrust (Barbell)
3
10 reps
-
3
Reverse Lunge (Dumbbell)
3
10 reps
-
4
Hamstring Curl
3
12 reps
-
5
Wall Sit
3
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tempo Goblet Squats (5 Seconds)
4
10 reps
-
2
Hip Thrust (Barbell)
3
10 reps
-
3
Reverse Lunge (Dumbbell)
3
10 reps
-
4
Hamstring Curl
3
12 reps
-
5
Wall Sit
3
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tempo Goblet Squats (5 Seconds)
4
10 reps
-
2
Hip Thrust (Barbell)
3
10 reps
-
3
Reverse Lunge (Dumbbell)
3
10 reps
-
4
Hamstring Curl
3
12 reps
-
5
Wall Sit
3
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tempo Goblet Squats (5 Seconds)
4
10 reps
-
2
Hip Thrust (Barbell)
3
10 reps
-
3
Reverse Lunge (Dumbbell)
3
10 reps
-
4
Hamstring Curl
3
12 reps
-
5
Wall Sit
3
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tempo Goblet Squats (5 Seconds)
4
10 reps
-
2
Hip Thrust (Barbell)
3
10 reps
-
3
Reverse Lunge (Dumbbell)
3
10 reps
-
4
Hamstring Curl
3
12 reps
-
5
Wall Sit
3
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tempo Goblet Squats (5 Seconds)
4
10 reps
-
2
Hip Thrust (Barbell)
3
10 reps
-
3
Reverse Lunge (Dumbbell)
3
10 reps
-
4
Hamstring Curl
3
12 reps
-
5
Wall Sit
3
60 mins
-
Week 1
1 / 8 Weeks
Day 1
1
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
-
-
-
-
2
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
-
-
-
-
3
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
4
Walking Lunge (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
5
Glute Kickback (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
6
Glute Bridge (Band)
1 Set
1 Set
25 Reps
25 Reps
-
-
Day 2
1
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
2
Lateral Lunge
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
3
Single Leg Press
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
4
Step-Up (Weighted)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
5
Pallof Press
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
Day 3
1
Lat Pulldown (Neutral Grip)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
2
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
3
Seated Row (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
4
Hanging Knee Raise
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
5
Back Extension
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
Day 4
1
Tempo Goblet Squats (5 Seconds)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
2
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
3
Reverse Lunge (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
4
Hamstring Curl
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
5
Wall Sit
1 Set
1 Set
1 Set
60 mins
60 mins
60 mins
-
-
-