logo
BoostcampPNG

Project Siren

by Marissa B.

Program Description

Help gain strength and tone muscles. Glute focused

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Athletics, Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    7 weeks
  • Time Per Workout
    50 minutes
  • Created
    May 31, 2025 09:43
  • Last Edited
    Dec 12, 2025 05:28
Muscle Engagement
Front
Back
MuscleSet
Glutes
19.4%
Abs
13.8%
Quadriceps
13.3%
Hamstrings
10.6%
Upper Back
6.3%
Triceps
5.1%
Calves
4.6%
Middle Delts
4.5%
Lats
3.7%
Front Delts
3.4%
Adductors
3.1%
Biceps
3%
Abductors
2.9%
Rear Delts
2.8%
Lower Back
2.2%
Chest
1.3%
Forearms
0.3%
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
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
WEEK 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Glute Kickback (Cable)
3
12 reps
RPE 7.5
4
Step-Up (Weighted)
3
10 reps
RPE 8
5
Hanging Leg Raise
3
15 reps
RPE 7
6
Landmine Oblique Twist
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Glute Kickback (Cable)
3
12 reps
RPE 7.5
4
Step-Up (Weighted)
3
10 reps
RPE 8
5
Hanging Leg Raise
3
15 reps
RPE 7
6
Landmine Oblique Twist
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Glute Kickback (Cable)
3
12 reps
RPE 7.5
4
Step-Up (Weighted)
3
10 reps
RPE 8
5
Hanging Leg Raise
3
15 reps
RPE 7
6
Landmine Oblique Twist
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Glute Kickback (Cable)
3
12 reps
RPE 7.5
4
Step-Up (Weighted)
3
10 reps
RPE 8
5
Hanging Leg Raise
3
15 reps
RPE 7
6
Landmine Oblique Twist
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Glute Kickback (Cable)
3
12 reps
RPE 7.5
4
Step-Up (Weighted)
3
10 reps
RPE 8
5
Hanging Leg Raise
3
15 reps
RPE 7
6
Landmine Oblique Twist
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Glute Kickback (Cable)
3
12 reps
RPE 7.5
4
Step-Up (Weighted)
3
10 reps
RPE 8
5
Hanging Leg Raise
3
15 reps
RPE 7
6
Landmine Oblique Twist
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Glute Kickback (Cable)
3
12 reps
RPE 7.5
4
Step-Up (Weighted)
3
10 reps
RPE 8
5
Hanging Leg Raise
3
15 reps
RPE 7
6
Landmine Oblique Twist
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
RPE 7.5
2
Seated Row (Cable)
3
10 reps
RPE 8
3
Rear Delt Fly (Cable)
3
12 reps
RPE 6.5
4
Single Arm Row (Dumbbell)
3
10 reps
-
5
Hammer Curl
3
12 reps
-
6
Face Pull
3
15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
RPE 7.5
2
Seated Row (Cable)
3
10 reps
RPE 8
3
Rear Delt Fly (Cable)
3
12 reps
RPE 6.5
4
Single Arm Row (Dumbbell)
3
10 reps
-
5
Hammer Curl
3
12 reps
-
6
Face Pull
3
15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
RPE 7.5
2
Seated Row (Cable)
3
10 reps
RPE 8
3
Rear Delt Fly (Cable)
3
12 reps
RPE 6.5
4
Single Arm Row (Dumbbell)
3
10 reps
-
5
Hammer Curl
3
12 reps
-
6
Face Pull
3
15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
RPE 7.5
2
Seated Row (Cable)
3
10 reps
RPE 8
3
Rear Delt Fly (Cable)
3
12 reps
RPE 6.5
4
Single Arm Row (Dumbbell)
3
10 reps
-
5
Hammer Curl
3
12 reps
-
6
Face Pull
3
15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
RPE 7.5
2
Seated Row (Cable)
3
10 reps
RPE 8
3
Rear Delt Fly (Cable)
3
12 reps
RPE 6.5
4
Single Arm Row (Dumbbell)
3
10 reps
-
5
Hammer Curl
3
12 reps
-
6
Face Pull
3
15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
RPE 7.5
2
Seated Row (Cable)
3
10 reps
RPE 8
3
Rear Delt Fly (Cable)
3
12 reps
RPE 6.5
4
Single Arm Row (Dumbbell)
3
10 reps
-
5
Hammer Curl
3
12 reps
-
6
Face Pull
3
15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
RPE 7.5
2
Seated Row (Cable)
3
10 reps
RPE 8
3
Rear Delt Fly (Cable)
3
12 reps
RPE 6.5
4
Single Arm Row (Dumbbell)
3
10 reps
-
5
Hammer Curl
3
12 reps
-
6
Face Pull
3
15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2
Squat (Low Bar)
4
12 reps
-
3
Sumo Deadlift (Dumbbell)
3
12 reps
-
4
Leg Press
4
10 reps
-
5
Walking Lunge (Dumbbell)
3
20 reps
-
6
Standing Calf Raise
4
20 reps
-
7
Seated Calf Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2
Squat (Low Bar)
4
12 reps
-
3
Sumo Deadlift (Dumbbell)
3
12 reps
-
4
Leg Press
4
10 reps
-
5
Walking Lunge (Dumbbell)
3
20 reps
-
6
Standing Calf Raise
4
20 reps
-
7
Seated Calf Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2
Squat (Low Bar)
4
12 reps
-
3
Sumo Deadlift (Dumbbell)
3
12 reps
-
4
Leg Press
4
10 reps
-
5
Walking Lunge (Dumbbell)
3
20 reps
-
6
Standing Calf Raise
4
20 reps
-
7
Seated Calf Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2
Squat (Low Bar)
4
12 reps
-
3
Sumo Deadlift (Dumbbell)
3
12 reps
-
4
Leg Press
4
10 reps
-
5
Walking Lunge (Dumbbell)
3
20 reps
-
6
Standing Calf Raise
4
20 reps
-
7
Seated Calf Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2
Squat (Low Bar)
4
12 reps
-
3
Sumo Deadlift (Dumbbell)
3
12 reps
-
4
Leg Press
4
10 reps
-
5
Walking Lunge (Dumbbell)
3
20 reps
-
6
Standing Calf Raise
4
20 reps
-
7
Seated Calf Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2
Squat (Low Bar)
4
12 reps
-
3
Sumo Deadlift (Dumbbell)
3
12 reps
-
4
Leg Press
4
10 reps
-
5
Walking Lunge (Dumbbell)
3
20 reps
-
6
Standing Calf Raise
4
20 reps
-
7
Seated Calf Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2
Squat (Low Bar)
4
12 reps
-
3
Sumo Deadlift (Dumbbell)
3
12 reps
-
4
Leg Press
4
10 reps
-
5
Walking Lunge (Dumbbell)
3
20 reps
-
6
Standing Calf Raise
4
20 reps
-
7
Seated Calf Raise
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
4
10 reps
-
2
Lateral Raise (Dumbbell)
3
15 reps
-
3
Chest Press (Machine)
3
10 reps
-
4
Tricep Dip (Bodyweight)
3
12 reps
-
5
Tricep Rope Push Down (Cable)
3
15 reps
-
6
Plank with Shoulder Taps
3
20 reps
-
7
Decline Sit Up (Weighted)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
4
10 reps
-
2
Lateral Raise (Dumbbell)
3
15 reps
-
3
Chest Press (Machine)
3
10 reps
-
4
Tricep Dip (Bodyweight)
3
12 reps
-
5
Tricep Rope Push Down (Cable)
3
15 reps
-
6
Plank with Shoulder Taps
3
20 reps
-
7
Decline Sit Up (Weighted)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
4
10 reps
-
2
Lateral Raise (Dumbbell)
3
15 reps
-
3
Chest Press (Machine)
3
10 reps
-
4
Tricep Dip (Bodyweight)
3
12 reps
-
5
Tricep Rope Push Down (Cable)
3
15 reps
-
6
Plank with Shoulder Taps
3
20 reps
-
7
Decline Sit Up (Weighted)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
4
10 reps
-
2
Lateral Raise (Dumbbell)
3
15 reps
-
3
Chest Press (Machine)
3
10 reps
-
4
Tricep Dip (Bodyweight)
3
12 reps
-
5
Tricep Rope Push Down (Cable)
3
15 reps
-
6
Plank with Shoulder Taps
3
20 reps
-
7
Decline Sit Up (Weighted)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
4
10 reps
-
2
Lateral Raise (Dumbbell)
3
15 reps
-
3
Chest Press (Machine)
3
10 reps
-
4
Tricep Dip (Bodyweight)
3
12 reps
-
5
Tricep Rope Push Down (Cable)
3
15 reps
-
6
Plank with Shoulder Taps
3
20 reps
-
7
Decline Sit Up (Weighted)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
4
10 reps
-
2
Lateral Raise (Dumbbell)
3
15 reps
-
3
Chest Press (Machine)
3
10 reps
-
4
Tricep Dip (Bodyweight)
3
12 reps
-
5
Tricep Rope Push Down (Cable)
3
15 reps
-
6
Plank with Shoulder Taps
3
20 reps
-
7
Decline Sit Up (Weighted)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
4
10 reps
-
2
Lateral Raise (Dumbbell)
3
15 reps
-
3
Chest Press (Machine)
3
10 reps
-
4
Tricep Dip (Bodyweight)
3
12 reps
-
5
Tricep Rope Push Down (Cable)
3
15 reps
-
6
Plank with Shoulder Taps
3
20 reps
-
7
Decline Sit Up (Weighted)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Glute Kickback (Cable)
3
15 reps
-
2
Hip Thrust (Machine)
4
10 reps
-
3
Hip Abductor (Machine)
3
20 reps
-
4
Hip Abduction (Band)
3
20 reps
-
5
Donkey kicks
3
15 reps
-
6A
Jump Squat
3
20 reps
-
6B
High Knees
3
30 reps
-
6C
Mountain Climber
3
30 reps
-
6D
Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Glute Kickback (Cable)
3
15 reps
-
2
Hip Thrust (Machine)
4
10 reps
-
3
Hip Abductor (Machine)
3
20 reps
-
4
Hip Abduction (Band)
3
20 reps
-
5
Donkey kicks
3
15 reps
-
6A
Jump Squat
3
20 reps
-
6B
High Knees
3
30 reps
-
6C
Mountain Climber
3
30 reps
-
6D
Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Glute Kickback (Cable)
3
15 reps
-
2
Hip Thrust (Machine)
4
10 reps
-
3
Hip Abductor (Machine)
3
20 reps
-
4
Hip Abduction (Band)
3
20 reps
-
5
Donkey kicks
3
15 reps
-
6A
Jump Squat
3
20 reps
-
6B
High Knees
3
30 reps
-
6C
Mountain Climber
3
30 reps
-
6D
Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Glute Kickback (Cable)
3
15 reps
-
2
Hip Thrust (Machine)
4
10 reps
-
3
Hip Abductor (Machine)
3
20 reps
-
4
Hip Abduction (Band)
3
20 reps
-
5
Donkey kicks
3
15 reps
-
6A
Jump Squat
3
20 reps
-
6B
High Knees
3
30 reps
-
6C
Mountain Climber
3
30 reps
-
6D
Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Glute Kickback (Cable)
3
15 reps
-
2
Hip Thrust (Machine)
4
10 reps
-
3
Hip Abductor (Machine)
3
20 reps
-
4
Hip Abduction (Band)
3
20 reps
-
5
Donkey kicks
3
15 reps
-
6A
Jump Squat
3
20 reps
-
6B
High Knees
3
30 reps
-
6C
Mountain Climber
3
30 reps
-
6D
Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Glute Kickback (Cable)
3
15 reps
-
2
Hip Thrust (Machine)
4
10 reps
-
3
Hip Abductor (Machine)
3
20 reps
-
4
Hip Abduction (Band)
3
20 reps
-
5
Donkey kicks
3
15 reps
-
6A
Jump Squat
3
20 reps
-
6B
High Knees
3
30 reps
-
6C
Mountain Climber
3
30 reps
-
6D
Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Glute Kickback (Cable)
3
15 reps
-
2
Hip Thrust (Machine)
4
10 reps
-
3
Hip Abductor (Machine)
3
20 reps
-
4
Hip Abduction (Band)
3
20 reps
-
5
Donkey kicks
3
15 reps
-
6A
Jump Squat
3
20 reps
-
6B
High Knees
3
30 reps
-
6C
Mountain Climber
3
30 reps
-
6D
Plank
3
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
15 reps
-
2
Kettlebell Clean and Press
3
8 reps
-
3
Walking Lunge (Dumbbell)
3
12 reps
-
4
Goblet Squat
3
15 reps
-
5
Calf Raise (Machine)
4
20 reps
-
6
Russian Twist (Dumbbell)
3
20 reps
-
7
V-Up
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
15 reps
-
2
Kettlebell Clean and Press
3
8 reps
-
3
Walking Lunge (Dumbbell)
3
12 reps
-
4
Goblet Squat
3
15 reps
-
5
Calf Raise (Machine)
4
20 reps
-
6
Russian Twist (Dumbbell)
3
20 reps
-
7
V-Up
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
15 reps
-
2
Kettlebell Clean and Press
3
8 reps
-
3
Walking Lunge (Dumbbell)
3
12 reps
-
4
Goblet Squat
3
15 reps
-
5
Calf Raise (Machine)
4
20 reps
-
6
Russian Twist (Dumbbell)
3
20 reps
-
7
V-Up
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
15 reps
-
2
Kettlebell Clean and Press
3
8 reps
-
3
Walking Lunge (Dumbbell)
3
12 reps
-
4
Goblet Squat
3
15 reps
-
5
Calf Raise (Machine)
4
20 reps
-
6
Russian Twist (Dumbbell)
3
20 reps
-
7
V-Up
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
15 reps
-
2
Kettlebell Clean and Press
3
8 reps
-
3
Walking Lunge (Dumbbell)
3
12 reps
-
4
Goblet Squat
3
15 reps
-
5
Calf Raise (Machine)
4
20 reps
-
6
Russian Twist (Dumbbell)
3
20 reps
-
7
V-Up
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
15 reps
-
2
Kettlebell Clean and Press
3
8 reps
-
3
Walking Lunge (Dumbbell)
3
12 reps
-
4
Goblet Squat
3
15 reps
-
5
Calf Raise (Machine)
4
20 reps
-
6
Russian Twist (Dumbbell)
3
20 reps
-
7
V-Up
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
15 reps
-
2
Kettlebell Clean and Press
3
8 reps
-
3
Walking Lunge (Dumbbell)
3
12 reps
-
4
Goblet Squat
3
15 reps
-
5
Calf Raise (Machine)
4
20 reps
-
6
Russian Twist (Dumbbell)
3
20 reps
-
7
V-Up
3
15 reps
-
Week 1
1 / 7 Weeks
Day 1
1
Hip Thrust (Machine)
4 Sets
10 Reps
@7.5
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@8
3
Glute Kickback (Cable)
3 Sets
12 Reps
@7.5
4
Step-Up (Weighted)
3 Sets
10 Reps
@8
5
Hanging Leg Raise
3 Sets
15 Reps
@7
6
Landmine Oblique Twist
3 Sets
12 Reps
-
Day 2
1
Lat Pulldown
4 Sets
8 Reps
@7.5
2
Seated Row (Cable)
3 Sets
10 Reps
@8
3
Rear Delt Fly (Cable)
3 Sets
12 Reps
@6.5
4
Single Arm Row (Dumbbell)
3 Sets
10 Reps
-
5
Hammer Curl
3 Sets
12 Reps
-
6
Face Pull
3 Sets
15 Reps
@7.5
Day 3
1
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
-
2
Squat (Low Bar)
4 Sets
12 Reps
-
3
Sumo Deadlift (Dumbbell)
3 Sets
12 Reps
-
4
Leg Press
4 Sets
10 Reps
-
5
Walking Lunge (Dumbbell)
3 Sets
20 Reps
-
6
Standing Calf Raise
4 Sets
20 Reps
-
7
Seated Calf Raise
3 Sets
20 Reps
-
Day 4
1
Standing Shoulder Press (Dumbbell)
4 Sets
10 Reps
-
2
Lateral Raise (Dumbbell)
3 Sets
15 Reps
-
3
Chest Press (Machine)
3 Sets
10 Reps
-
4
Tricep Dip (Bodyweight)
3 Sets
12 Reps
-
5
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
-
6
Plank with Shoulder Taps
3 Sets
20 Reps
-
7
Decline Sit Up (Weighted)
3 Sets
15 Reps
-
Day 5
1
Glute Kickback (Cable)
3 Sets
15 Reps
-
2
Hip Thrust (Machine)
4 Sets
10 Reps
-
3
Hip Abductor (Machine)
3 Sets
20 Reps
-
4
Hip Abduction (Band)
3 Sets
20 Reps
-
5
Donkey kicks
3 Sets
15 Reps
-
6A
Jump Squat
3 Sets
20 Reps
-
6B
High Knees
3 Sets
30 Reps
-
6C
Mountain Climber
3 Sets
30 Reps
-
6D
Plank
3 Sets
1 mins
-
Day 6
1
Kettlebell Swing
3 Sets
15 Reps
-
2
Kettlebell Clean and Press
3 Sets
8 Reps
-
3
Walking Lunge (Dumbbell)
3 Sets
12 Reps
-
4
Goblet Squat
3 Sets
15 Reps
-
5
Calf Raise (Machine)
4 Sets
20 Reps
-
6
Russian Twist (Dumbbell)
3 Sets
20 Reps
-
7
V-Up
3 Sets
15 Reps
-