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Glute Focus Muscle Mommy
by Lauri G.
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 06, 2024 11:33
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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
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 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 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
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 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 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
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 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 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