Program Description
Glute Focused
Program Overview
- LevelIntermediate
- GoalMuscle & Sculpting, Bodybuilding
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout60 minutes
- CreatedSep 27, 2025 09:40
- Last EditedOct 04, 2025 01:03
Summary
Sallie’s Split is an 8-week program designed to sculpt and strengthen your upper and lower body through a focused 5-day split routine. Each session targets specific muscle groups, ensuring a balanced approach to building strength and muscle definition. With a mix of dumbbell, cable, and machine exercises, you'll engage in effective movements like the Seated Shoulder Press and Hip Thrust to maximize your gains. Get ready to challenge yourself and see real results as you commit to this comprehensive training plan!
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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ON THE BOOSTCAMP APP FOR FREE
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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
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)3 Sets
12 Reps
-
2
Tricep Extension (Cable)3 Sets
12 Reps
-
3
Single Arm Cross Over3 Sets
12 Reps
-
4
Chest Fly (Machine)3 Sets
12 Reps
-
5
Rear Delt Fly (Cable)3 Sets
12 Reps
-
6
Lateral Raise (Dumbbell)3 Sets
12 Reps
-
7
Face Pull3 Sets
12 Reps
-
Day 2
1
Hip Thrust (Dumbbell)3 Sets
8 Reps
-
2
Bulgarian Split Squat (Dumbbell)3 Sets
8 Reps
-
3
Goblet Squat3 Sets
8 Reps
-
4
Leg Extension3 Sets
12 Reps
-
5
Calf Raise (Bodyweight)3 Sets
12 Reps
-
6
Glute Kickback (Cable)3 Sets
12 Reps
-
Day 3
1
Pull-Up (Assisted)3 Sets
8 Reps
-
2
Lat Pulldown (Single Arm)3 Sets
12 Reps
-
3
Chest Supported Row (Dumbbell)3 Sets
12 Reps
-
4
Middle Back Supported Rows3 Sets
12 Reps
-
5
Lat Pullover 3 Sets
12 Reps
-
6
Hammer Curl (Dumbbell)3 Sets
12 Reps
-
7
Incline Bicep Curls3 Sets
12 Reps
-
Day 4
1
Romanian Deadlift (Dumbbell)3 Sets
12 Reps
-
2
Glute Focused RDL3 Sets
12 Reps
-
3
Step-Up (Weighted)3 Sets
12 Reps
-
4
Hamstring Curl3 Sets
12 Reps
-
5
Back Extension (Weighted)3 Sets
12 Reps
-
Day 5
1
Hip Thrust (Barbell)3 Sets
12 Reps
-
2
Good Morning (Bodyweight)3 Sets
12 Reps
-
3
Reverse Lunge (Dumbbell)3 Sets
12 Reps
-
4
Single Leg Press3 Sets
8 Reps
-
5
Hip Abductor (Machine)3 Sets
12 Reps
-
6
Hip Adductor (Machine)3 Sets
12 Reps
-