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Sallie’s Split

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Program Description

Glute Focused

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 27, 2025 09:40
  • Last Edited
    Oct 02, 2025 04:59
Muscle Engagement
Front
Back
MuscleSet
Glutes
20.3%
Quadriceps
12.2%
Hamstrings
11.4%
Lower Back
8.9%
Upper Back
8.4%
Lats
5.9%
Biceps
4.2%
Middle Delts
4.2%
Rear Delts
4.2%
Front Delts
3.8%
Adductors
3.4%
Triceps
3.4%
Abs
3%
Chest
2.1%
Calves
2.1%
Abductors
2.1%
Forearms
0.4%
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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
Seated Shoulder Press (Dumbbell)
3
12 reps
-
2
Tricep Extension (Cable)
3
12 reps
-
3
Single Arm Cross Over
3
12 reps
-
4
Chest Fly (Machine)
3
12 reps
-
5
Rear Delt Fly (Cable)
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7
Face Pull
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
12 reps
-
2
Tricep Extension (Cable)
3
12 reps
-
3
Single Arm Cross Over
3
12 reps
-
4
Chest Fly (Machine)
3
12 reps
-
5
Rear Delt Fly (Cable)
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7
Face Pull
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
12 reps
-
2
Tricep Extension (Cable)
3
12 reps
-
3
Single Arm Cross Over
3
12 reps
-
4
Chest Fly (Machine)
3
12 reps
-
5
Rear Delt Fly (Cable)
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7
Face Pull
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
12 reps
-
2
Tricep Extension (Cable)
3
12 reps
-
3
Single Arm Cross Over
3
12 reps
-
4
Chest Fly (Machine)
3
12 reps
-
5
Rear Delt Fly (Cable)
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7
Face Pull
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
12 reps
-
2
Tricep Extension (Cable)
3
12 reps
-
3
Single Arm Cross Over
3
12 reps
-
4
Chest Fly (Machine)
3
12 reps
-
5
Rear Delt Fly (Cable)
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7
Face Pull
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
12 reps
-
2
Tricep Extension (Cable)
3
12 reps
-
3
Single Arm Cross Over
3
12 reps
-
4
Chest Fly (Machine)
3
12 reps
-
5
Rear Delt Fly (Cable)
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7
Face Pull
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
12 reps
-
2
Tricep Extension (Cable)
3
12 reps
-
3
Single Arm Cross Over
3
12 reps
-
4
Chest Fly (Machine)
3
12 reps
-
5
Rear Delt Fly (Cable)
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7
Face Pull
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
12 reps
-
2
Tricep Extension (Cable)
3
12 reps
-
3
Single Arm Cross Over
3
12 reps
-
4
Chest Fly (Machine)
3
12 reps
-
5
Rear Delt Fly (Cable)
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
7
Face Pull
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Dumbbell)
3
8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
3
Goblet Squat
3
8 reps
-
4
Leg Extension
3
12 reps
-
5
Calf Raise (Bodyweight)
3
12 reps
-
6
Glute Kickback (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Dumbbell)
3
8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
3
Goblet Squat
3
8 reps
-
4
Leg Extension
3
12 reps
-
5
Calf Raise (Bodyweight)
3
12 reps
-
6
Glute Kickback (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Dumbbell)
3
8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
3
Goblet Squat
3
8 reps
-
4
Leg Extension
3
12 reps
-
5
Calf Raise (Bodyweight)
3
12 reps
-
6
Glute Kickback (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Dumbbell)
3
8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
3
Goblet Squat
3
8 reps
-
4
Leg Extension
3
12 reps
-
5
Calf Raise (Bodyweight)
3
12 reps
-
6
Glute Kickback (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Dumbbell)
3
8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
3
Goblet Squat
3
8 reps
-
4
Leg Extension
3
12 reps
-
5
Calf Raise (Bodyweight)
3
12 reps
-
6
Glute Kickback (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Dumbbell)
3
8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
3
Goblet Squat
3
8 reps
-
4
Leg Extension
3
12 reps
-
5
Calf Raise (Bodyweight)
3
12 reps
-
6
Glute Kickback (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Dumbbell)
3
8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
3
Goblet Squat
3
8 reps
-
4
Leg Extension
3
12 reps
-
5
Calf Raise (Bodyweight)
3
12 reps
-
6
Glute Kickback (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Dumbbell)
3
8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
3
Goblet Squat
3
8 reps
-
4
Leg Extension
3
12 reps
-
5
Calf Raise (Bodyweight)
3
12 reps
-
6
Glute Kickback (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8 reps
-
2
Lat Pulldown (Single Arm)
3
12 reps
-
3
Chest Supported Row (Dumbbell)
3
12 reps
-
4
Middle Back Supported Rows
3
12 reps
-
5
Lat Pullover
3
12 reps
-
6
Hammer Curl (Dumbbell)
3
12 reps
-
7
Incline Bicep Curls
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8 reps
-
2
Lat Pulldown (Single Arm)
3
12 reps
-
3
Chest Supported Row (Dumbbell)
3
12 reps
-
4
Middle Back Supported Rows
3
12 reps
-
5
Lat Pullover
3
12 reps
-
6
Hammer Curl (Dumbbell)
3
12 reps
-
7
Incline Bicep Curls
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8 reps
-
2
Lat Pulldown (Single Arm)
3
12 reps
-
3
Chest Supported Row (Dumbbell)
3
12 reps
-
4
Middle Back Supported Rows
3
12 reps
-
5
Lat Pullover
3
12 reps
-
6
Hammer Curl (Dumbbell)
3
12 reps
-
7
Incline Bicep Curls
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8 reps
-
2
Lat Pulldown (Single Arm)
3
12 reps
-
3
Chest Supported Row (Dumbbell)
3
12 reps
-
4
Middle Back Supported Rows
3
12 reps
-
5
Lat Pullover
3
12 reps
-
6
Hammer Curl (Dumbbell)
3
12 reps
-
7
Incline Bicep Curls
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8 reps
-
2
Lat Pulldown (Single Arm)
3
12 reps
-
3
Chest Supported Row (Dumbbell)
3
12 reps
-
4
Middle Back Supported Rows
3
12 reps
-
5
Lat Pullover
3
12 reps
-
6
Hammer Curl (Dumbbell)
3
12 reps
-
7
Incline Bicep Curls
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8 reps
-
2
Lat Pulldown (Single Arm)
3
12 reps
-
3
Chest Supported Row (Dumbbell)
3
12 reps
-
4
Middle Back Supported Rows
3
12 reps
-
5
Lat Pullover
3
12 reps
-
6
Hammer Curl (Dumbbell)
3
12 reps
-
7
Incline Bicep Curls
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8 reps
-
2
Lat Pulldown (Single Arm)
3
12 reps
-
3
Chest Supported Row (Dumbbell)
3
12 reps
-
4
Middle Back Supported Rows
3
12 reps
-
5
Lat Pullover
3
12 reps
-
6
Hammer Curl (Dumbbell)
3
12 reps
-
7
Incline Bicep Curls
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8 reps
-
2
Lat Pulldown (Single Arm)
3
12 reps
-
3
Chest Supported Row (Dumbbell)
3
12 reps
-
4
Middle Back Supported Rows
3
12 reps
-
5
Lat Pullover
3
12 reps
-
6
Hammer Curl (Dumbbell)
3
12 reps
-
7
Incline Bicep Curls
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
12 reps
-
2
Glute Focused RDL
3
12 reps
-
3
Step-Up (Weighted)
3
12 reps
-
4
Hamstring Curl
3
12 reps
-
5
Back Extension (Weighted)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
12 reps
-
2
Glute Focused RDL
3
12 reps
-
3
Step-Up (Weighted)
3
12 reps
-
4
Hamstring Curl
3
12 reps
-
5
Back Extension (Weighted)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
12 reps
-
2
Glute Focused RDL
3
12 reps
-
3
Step-Up (Weighted)
3
12 reps
-
4
Hamstring Curl
3
12 reps
-
5
Back Extension (Weighted)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
12 reps
-
2
Glute Focused RDL
3
12 reps
-
3
Step-Up (Weighted)
3
12 reps
-
4
Hamstring Curl
3
12 reps
-
5
Back Extension (Weighted)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
12 reps
-
2
Glute Focused RDL
3
12 reps
-
3
Step-Up (Weighted)
3
12 reps
-
4
Hamstring Curl
3
12 reps
-
5
Back Extension (Weighted)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
12 reps
-
2
Glute Focused RDL
3
12 reps
-
3
Step-Up (Weighted)
3
12 reps
-
4
Hamstring Curl
3
12 reps
-
5
Back Extension (Weighted)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
12 reps
-
2
Glute Focused RDL
3
12 reps
-
3
Step-Up (Weighted)
3
12 reps
-
4
Hamstring Curl
3
12 reps
-
5
Back Extension (Weighted)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
12 reps
-
2
Glute Focused RDL
3
12 reps
-
3
Step-Up (Weighted)
3
12 reps
-
4
Hamstring Curl
3
12 reps
-
5
Back Extension (Weighted)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
12 reps
-
2
Good Morning (Bodyweight)
3
12 reps
-
3
Reverse Lunge (Dumbbell)
3
12 reps
-
4
Single Leg Press
3
8 reps
-
5
Hip Abductor (Machine)
3
12 reps
-
6
Hip Adductor (Machine)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
12 reps
-
2
Good Morning (Bodyweight)
3
12 reps
-
3
Reverse Lunge (Dumbbell)
3
12 reps
-
4
Single Leg Press
3
8 reps
-
5
Hip Abductor (Machine)
3
12 reps
-
6
Hip Adductor (Machine)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
12 reps
-
2
Good Morning (Bodyweight)
3
12 reps
-
3
Reverse Lunge (Dumbbell)
3
12 reps
-
4
Single Leg Press
3
8 reps
-
5
Hip Abductor (Machine)
3
12 reps
-
6
Hip Adductor (Machine)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
12 reps
-
2
Good Morning (Bodyweight)
3
12 reps
-
3
Reverse Lunge (Dumbbell)
3
12 reps
-
4
Single Leg Press
3
8 reps
-
5
Hip Abductor (Machine)
3
12 reps
-
6
Hip Adductor (Machine)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
12 reps
-
2
Good Morning (Bodyweight)
3
12 reps
-
3
Reverse Lunge (Dumbbell)
3
12 reps
-
4
Single Leg Press
3
8 reps
-
5
Hip Abductor (Machine)
3
12 reps
-
6
Hip Adductor (Machine)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
12 reps
-
2
Good Morning (Bodyweight)
3
12 reps
-
3
Reverse Lunge (Dumbbell)
3
12 reps
-
4
Single Leg Press
3
8 reps
-
5
Hip Abductor (Machine)
3
12 reps
-
6
Hip Adductor (Machine)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
12 reps
-
2
Good Morning (Bodyweight)
3
12 reps
-
3
Reverse Lunge (Dumbbell)
3
12 reps
-
4
Single Leg Press
3
8 reps
-
5
Hip Abductor (Machine)
3
12 reps
-
6
Hip Adductor (Machine)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
12 reps
-
2
Good Morning (Bodyweight)
3
12 reps
-
3
Reverse Lunge (Dumbbell)
3
12 reps
-
4
Single Leg Press
3
8 reps
-
5
Hip Abductor (Machine)
3
12 reps
-
6
Hip Adductor (Machine)
3
12 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
2
Tricep Extension (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
3
Single Arm Cross Over
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
4
Chest Fly (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
5
Rear Delt Fly (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
6
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
7
Face Pull
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
Day 2
1
Hip Thrust (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
2
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
3
Goblet Squat
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
4
Leg Extension
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
5
Calf Raise (Bodyweight)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
6
Glute Kickback (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
Day 3
1
Pull-Up (Assisted)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
2
Lat Pulldown (Single Arm)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
3
Chest Supported Row (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
4
Middle Back Supported Rows
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
5
Lat Pullover
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
6
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
7
Incline Bicep Curls
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
Day 4
1
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
2
Glute Focused RDL
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
3
Step-Up (Weighted)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
4
Hamstring Curl
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
5
Back Extension (Weighted)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
Day 5
1
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
2
Good Morning (Bodyweight)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
3
Reverse Lunge (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
4
Single Leg Press
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
5
Hip Abductor (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
6
Hip Adductor (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-