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female glutes builder

by De schepper

Program Description

Transform your lower body with the Female Glutes Builder program, a focused 10-week journey designed specifically for women aiming to sculpt and strengthen their glutes. Committing just two days a week, you'll engage in targeted exercises that enhance muscle growth and definition. Each session is crafted to challenge your limits while promoting proper form and technique. Get ready to build the curves you desire and boost your confidence with every workout!

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Dumbbell Only
  • Program Length
    10 weeks
  • Time Per Workout
    50 minutes
  • Created
    Oct 19, 2025 08:44
  • Last Edited
    Oct 19, 2025 08:48
Muscle Engagement
Front
Back
MuscleSet
Glutes
18.3%
Hamstrings
11.8%
Lats
9.7%
Chest
8.6%
Upper Back
7.5%
Lower Back
7.5%
Quadriceps
6.5%
Triceps
6.5%
Front Delts
6.5%
Middle Delts
5.4%
Stretching
5.4%
Adductors
2.2%
Abs
2.2%
Biceps
2.2%
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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
WEEK 8
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
3
8 reps
-
2
Bench Press (Dumbbell)
3
8 reps
-
3
Pullover (Dumbbell)
3
8 reps
-
4
Glute Bridge (Bodyweight)
3
8 reps
-
5
Hip Abduction Weighted
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
3
8 reps
-
2
Bench Press (Dumbbell)
3
8 reps
-
3
Pullover (Dumbbell)
3
8 reps
-
4
Glute Bridge (Bodyweight)
3
8 reps
-
5
Hip Abduction Weighted
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
3
8 reps
-
2
Bench Press (Dumbbell)
3
8 reps
-
3
Pullover (Dumbbell)
3
8 reps
-
4
Glute Bridge (Bodyweight)
3
8 reps
-
5
Hip Abduction Weighted
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
3
8 reps
-
2
Bench Press (Dumbbell)
3
8 reps
-
3
Pullover (Dumbbell)
3
8 reps
-
4
Glute Bridge (Bodyweight)
3
8 reps
-
5
Hip Abduction Weighted
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
3
8 reps
-
2
Bench Press (Dumbbell)
3
8 reps
-
3
Pullover (Dumbbell)
3
8 reps
-
4
Glute Bridge (Bodyweight)
3
8 reps
-
5
Hip Abduction Weighted
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
3
8 reps
-
2
Bench Press (Dumbbell)
3
8 reps
-
3
Pullover (Dumbbell)
3
8 reps
-
4
Glute Bridge (Bodyweight)
3
8 reps
-
5
Hip Abduction Weighted
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
3
8 reps
-
2
Bench Press (Dumbbell)
3
8 reps
-
3
Pullover (Dumbbell)
3
8 reps
-
4
Glute Bridge (Bodyweight)
3
8 reps
-
5
Hip Abduction Weighted
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
3
8 reps
-
2
Bench Press (Dumbbell)
3
8 reps
-
3
Pullover (Dumbbell)
3
8 reps
-
4
Glute Bridge (Bodyweight)
3
8 reps
-
5
Hip Abduction Weighted
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
3
8 reps
-
2
Bench Press (Dumbbell)
3
8 reps
-
3
Pullover (Dumbbell)
3
8 reps
-
4
Glute Bridge (Bodyweight)
3
8 reps
-
5
Hip Abduction Weighted
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
3
8 reps
-
2
Bench Press (Dumbbell)
3
8 reps
-
3
Pullover (Dumbbell)
3
8 reps
-
4
Glute Bridge (Bodyweight)
3
8 reps
-
5
Hip Abduction Weighted
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
8 reps
-
2
Standing Shoulder Press (Dumbbell)
3
8 reps
-
3
Single Arm Row (Dumbbell)
3
8 reps
-
4
Glute Kickback
3
8 reps
-
5
Clamshells (Band)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
8 reps
-
2
Standing Shoulder Press (Dumbbell)
3
8 reps
-
3
Single Arm Row (Dumbbell)
3
8 reps
-
4
Glute Kickback
3
8 reps
-
5
Clamshells (Band)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
8 reps
-
2
Standing Shoulder Press (Dumbbell)
3
8 reps
-
3
Single Arm Row (Dumbbell)
3
8 reps
-
4
Glute Kickback
3
8 reps
-
5
Clamshells (Band)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
8 reps
-
2
Standing Shoulder Press (Dumbbell)
3
8 reps
-
3
Single Arm Row (Dumbbell)
3
8 reps
-
4
Glute Kickback
3
8 reps
-
5
Clamshells (Band)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
8 reps
-
2
Standing Shoulder Press (Dumbbell)
3
8 reps
-
3
Single Arm Row (Dumbbell)
3
8 reps
-
4
Glute Kickback
3
8 reps
-
5
Clamshells (Band)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
8 reps
-
2
Standing Shoulder Press (Dumbbell)
3
8 reps
-
3
Single Arm Row (Dumbbell)
3
8 reps
-
4
Glute Kickback
3
8 reps
-
5
Clamshells (Band)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
8 reps
-
2
Standing Shoulder Press (Dumbbell)
3
8 reps
-
3
Single Arm Row (Dumbbell)
3
8 reps
-
4
Glute Kickback
3
8 reps
-
5
Clamshells (Band)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
8 reps
-
2
Standing Shoulder Press (Dumbbell)
3
8 reps
-
3
Single Arm Row (Dumbbell)
3
8 reps
-
4
Glute Kickback
3
8 reps
-
5
Clamshells (Band)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
8 reps
-
2
Standing Shoulder Press (Dumbbell)
3
8 reps
-
3
Single Arm Row (Dumbbell)
3
8 reps
-
4
Glute Kickback
3
8 reps
-
5
Clamshells (Band)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
8 reps
-
2
Standing Shoulder Press (Dumbbell)
3
8 reps
-
3
Single Arm Row (Dumbbell)
3
8 reps
-
4
Glute Kickback
3
8 reps
-
5
Clamshells (Band)
3
8 reps
-
Week 1
1 / 10 Weeks
Day 1
1
Reverse Lunge (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
2
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
3
Pullover (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
4
Glute Bridge (Bodyweight)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
5
Hip Abduction Weighted
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
Day 2
1
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
2
Standing Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
3
Single Arm Row (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
4
Glute Kickback
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
5
Clamshells (Band)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-