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Glute Focus Muscle Mommy

by Lauri G.
13 athletes joined

Program Description

4 Days, Upper-Lower Bodybuilding, focused in glutes.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jul 06, 2024 10:51
  • Last Edited
    Jul 01, 2025 03:56

Summary

Transform your lower body with the **Glute Focus Muscle Mommy** program, a dynamic 4-week plan designed to sculpt and strengthen your glutes and legs. Committing to four days a week, you'll engage in targeted workouts featuring exercises like Bulgarian Split Squats and Leg Presses, ensuring balanced development across all major muscle groups. This program is perfect for those looking to enhance their strength and aesthetics while maximizing gym time. Get ready to feel empowered and see results!
Muscle Engagement
Front
Back
MuscleSet
Glutes
11.6%
Hamstrings
11.6%
Middle Delts
10.3%
Quadriceps
9.9%
Upper Back
8.2%
Front Delts
7.3%
Rear Delts
7.3%
Lats
6%
Abductors
5.2%
Lower Back
5%
Biceps
4.9%
Triceps
4.7%
Chest
3%
Calves
1.9%
Adductors
1.9%
Abs
1.1%
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Good Morning
1
1
1
10 reps
10 reps
10 reps
RPE 9
RPE 9.5
RPE 10
2
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 10
3
Leg Curl
2
12 reps
RPE 9
4
Leg Extension
2
10 reps
RPE 10
5
Glute Kickback (Cable)
2
10 reps
RPE 9
6
Hip Abductor (Machine)
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Good Morning
1
1
1
10 reps
10 reps
10 reps
RPE 9
RPE 9.5
RPE 10
2
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 10
3
Leg Curl
2
12 reps
RPE 9
4
Leg Extension
2
10 reps
RPE 10
5
Glute Kickback (Cable)
2
10 reps
RPE 9
6
Hip Abductor (Machine)
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Good Morning
1
1
1
10 reps
10 reps
10 reps
RPE 9
RPE 9.5
RPE 10
2
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 10
3
Leg Curl
2
12 reps
RPE 9
4
Leg Extension
2
10 reps
RPE 10
5
Glute Kickback (Cable)
2
10 reps
RPE 9
6
Hip Abductor (Machine)
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Good Morning
1
1
1
10 reps
10 reps
10 reps
RPE 9
RPE 9.5
RPE 10
2
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 10
3
Leg Curl
2
12 reps
RPE 9
4
Leg Extension
2
10 reps
RPE 10
5
Glute Kickback (Cable)
2
10 reps
RPE 9
6
Hip Abductor (Machine)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
10 reps
RPE 9
2
Chest Press (Machine)
2
10 reps
RPE 9
3
Lateral Raise (Cable)
3
15 reps
RPE 10
4
Tricep Extension (Cable)
3
12 reps
RPE 10
5
Rear Delt Row
2
10 reps
RPE 9
6
Rear Delt Fly (Machine)
2
10 reps
RPE 9
7
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
10 reps
RPE 9
2
Chest Press (Machine)
2
10 reps
RPE 9
3
Lateral Raise (Cable)
3
15 reps
RPE 10
4
Tricep Extension (Cable)
3
12 reps
RPE 10
5
Rear Delt Row
2
10 reps
RPE 9
6
Rear Delt Fly (Machine)
2
10 reps
RPE 9
7
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
10 reps
RPE 9
2
Chest Press (Machine)
2
10 reps
RPE 9
3
Lateral Raise (Cable)
3
15 reps
RPE 10
4
Tricep Extension (Cable)
3
12 reps
RPE 10
5
Rear Delt Row
2
10 reps
RPE 9
6
Rear Delt Fly (Machine)
2
10 reps
RPE 9
7
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
10 reps
RPE 9
2
Chest Press (Machine)
2
10 reps
RPE 9
3
Lateral Raise (Cable)
3
15 reps
RPE 10
4
Tricep Extension (Cable)
3
12 reps
RPE 10
5
Rear Delt Row
2
10 reps
RPE 9
6
Rear Delt Fly (Machine)
2
10 reps
RPE 9
7
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
2
12 reps
RPE 10
3
Leg Extension
2
1
12 reps
12 reps
RPE 9
RPE 10
4
Lying Leg Curl
2
10 reps
RPE 8
5
Seated Calf Raise
2
15 reps
RPE 10
6A
Hip Abductor (Machine)
2
10 reps
RPE 10
6B
Hip Adductor (Machine)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
2
12 reps
RPE 10
3
Leg Extension
2
1
12 reps
12 reps
RPE 9
RPE 10
4
Lying Leg Curl
2
10 reps
RPE 8
5
Seated Calf Raise
2
15 reps
RPE 10
6A
Hip Abductor (Machine)
2
10 reps
RPE 10
6B
Hip Adductor (Machine)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
2
12 reps
RPE 10
3
Leg Extension
2
1
12 reps
12 reps
RPE 9
RPE 10
4
Lying Leg Curl
2
10 reps
RPE 8
5
Seated Calf Raise
2
15 reps
RPE 10
6A
Hip Abductor (Machine)
2
10 reps
RPE 10
6B
Hip Adductor (Machine)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
2
12 reps
RPE 10
3
Leg Extension
2
1
12 reps
12 reps
RPE 9
RPE 10
4
Lying Leg Curl
2
10 reps
RPE 8
5
Seated Calf Raise
2
15 reps
RPE 10
6A
Hip Abductor (Machine)
2
10 reps
RPE 10
6B
Hip Adductor (Machine)
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
10 reps
RPE 8
2
Lat Pulldown
2
10 reps
RPE 9
3
Chest Supported Row (Machine)
2
10 reps
RPE 8
4
Standing Pullover (Cable)
2
10 reps
RPE 10
5
Bicep Curl (Cable)
2
10 reps
RPE 10
6
Bayesian Curl
2
12 reps
RPE 10
7
Rear Delt Fly (Machine)
2
10 reps
RPE 9
8
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
10 reps
RPE 8
2
Lat Pulldown
2
10 reps
RPE 9
3
Chest Supported Row (Machine)
2
10 reps
RPE 8
4
Standing Pullover (Cable)
2
10 reps
RPE 10
5
Bicep Curl (Cable)
2
10 reps
RPE 10
6
Bayesian Curl
2
12 reps
RPE 10
7
Rear Delt Fly (Machine)
2
10 reps
RPE 9
8
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
10 reps
RPE 8
2
Lat Pulldown
2
10 reps
RPE 9
3
Chest Supported Row (Machine)
2
10 reps
RPE 8
4
Standing Pullover (Cable)
2
10 reps
RPE 10
5
Bicep Curl (Cable)
2
10 reps
RPE 10
6
Bayesian Curl
2
12 reps
RPE 10
7
Rear Delt Fly (Machine)
2
10 reps
RPE 9
8
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
10 reps
RPE 8
2
Lat Pulldown
2
10 reps
RPE 9
3
Chest Supported Row (Machine)
2
10 reps
RPE 8
4
Standing Pullover (Cable)
2
10 reps
RPE 10
5
Bicep Curl (Cable)
2
10 reps
RPE 10
6
Bayesian Curl
2
12 reps
RPE 10
7
Rear Delt Fly (Machine)
2
10 reps
RPE 9
8
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
Week 1
1 / 4 Weeks
Day 3
1
Leg Press (45 Degrees)
3 Sets
10 Reps
@9
2
Bulgarian Split Squat (Dumbbell)
2 Sets
12 Reps
@10
3
Leg Extension
2 Sets
1 Set
12 Reps
12 Reps
@9
@10
4
Lying Leg Curl
2 Sets
10 Reps
@8
5
Seated Calf Raise
2 Sets
15 Reps
@10
6A
Hip Abductor (Machine)
2 Sets
10 Reps
@10
6B
Hip Adductor (Machine)
2 Sets
10 Reps
@10
Day 1
1
Good Morning
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@9
@9.5
@10
2
Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
@10
3
Leg Curl
2 Sets
12 Reps
@9
4
Leg Extension
2 Sets
10 Reps
@10
5
Glute Kickback (Cable)
2 Sets
10 Reps
@9
6
Hip Abductor (Machine)
3 Sets
15 Reps
@10
Day 2
1
Shoulder Press (Machine)
2 Sets
10 Reps
@9
2
Chest Press (Machine)
2 Sets
10 Reps
@9
3
Lateral Raise (Cable)
3 Sets
15 Reps
@10
4
Tricep Extension (Cable)
3 Sets
12 Reps
@10
5
Rear Delt Row
2 Sets
10 Reps
@9
6
Rear Delt Fly (Machine)
2 Sets
10 Reps
@9
7
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@10
Day 4
1
Barbell Row
2 Sets
10 Reps
@8
2
Lat Pulldown
2 Sets
10 Reps
@9
3
Chest Supported Row (Machine)
2 Sets
10 Reps
@8
4
Standing Pullover (Cable)
2 Sets
10 Reps
@10
5
Bicep Curl (Cable)
2 Sets
10 Reps
@10
6
Bayesian Curl
2 Sets
12 Reps
@10
7
Rear Delt Fly (Machine)
2 Sets
10 Reps
@9
8
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@10