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Glute focused full body Month 1

by Olivia Thompson

Program Description

**Glute Focused Full Body Month 1** is a dynamic 4-week program designed to sculpt and strengthen your glutes while enhancing overall fitness. With 12 sessions spread across the month, you'll engage in a variety of exercises like hip thrusts, squats, and lunges, complemented by cardio workouts to boost endurance. Each week builds on the last, ensuring progressive overload and continuous improvement. Perfect for those looking to elevate their training and achieve a powerful physique!

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 23, 2025 07:23
  • Last Edited
    Jul 24, 2025 01:21
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4.8 Stars with 10, 000+ Ratings
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
-
2
Hip Thrust (Barbell)
4
10 reps
-
3
Romanian Deadlift (Dumbbell)
3
10 reps
-
4
Chest Press (Machine)
3
10 reps
-
5
Standing Shoulder Press (Dumbbell)
3
10 reps
-
6
Glute Kickback (Cable)
3
15 reps
-
7
Plank
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
-
2
Hip Thrust (Barbell)
4
10 reps
-
3
Romanian Deadlift (Dumbbell)
3
10 reps
-
4
Chest Press (Machine)
3
10 reps
-
5
Standing Shoulder Press (Dumbbell)
3
10 reps
-
6
Glute Kickback (Cable)
3
15 reps
-
7
Plank
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
-
2
Hip Thrust (Barbell)
4
10 reps
-
3
Romanian Deadlift (Dumbbell)
3
10 reps
-
4
Chest Press (Machine)
3
10 reps
-
5
Standing Shoulder Press (Dumbbell)
3
10 reps
-
6
Glute Kickback (Cable)
3
15 reps
-
7
Plank
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
-
2
Hip Thrust (Barbell)
4
10 reps
-
3
Romanian Deadlift (Dumbbell)
3
10 reps
-
4
Chest Press (Machine)
3
10 reps
-
5
Standing Shoulder Press (Dumbbell)
3
10 reps
-
6
Glute Kickback (Cable)
3
15 reps
-
7
Plank
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Single Arm Row (Dumbbell)
3
10 reps
-
5
Back Extension
3
10 reps
-
6
Leg Raise (Captain's Chair)
3
10 reps
-
7
Treadmill
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Single Arm Row (Dumbbell)
3
10 reps
-
5
Back Extension
3
10 reps
-
6
Leg Raise (Captain's Chair)
3
10 reps
-
7
Treadmill
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Single Arm Row (Dumbbell)
3
10 reps
-
5
Back Extension
3
10 reps
-
6
Leg Raise (Captain's Chair)
3
10 reps
-
7
Treadmill
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Single Arm Row (Dumbbell)
3
10 reps
-
5
Back Extension
3
10 reps
-
6
Leg Raise (Captain's Chair)
3
10 reps
-
7
Treadmill
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
-
2
Squat (Smith Machine)
3
8-10 reps
-
3
Reverse Lunge (Dumbbell)
3
10 reps
-
4
Skull Crusher (Barbell)
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Glute Kickback
3
15 reps
-
7
Glute Bridge (Band)
3
20-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
-
2
Squat (Smith Machine)
3
8-10 reps
-
3
Reverse Lunge (Dumbbell)
3
10 reps
-
4
Skull Crusher (Barbell)
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Glute Kickback
3
15 reps
-
7
Glute Bridge (Band)
3
20-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
-
2
Squat (Smith Machine)
3
8-10 reps
-
3
Reverse Lunge (Dumbbell)
3
10 reps
-
4
Skull Crusher (Barbell)
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Glute Kickback
3
15 reps
-
7
Glute Bridge (Band)
3
20-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
-
2
Squat (Smith Machine)
3
8-10 reps
-
3
Reverse Lunge (Dumbbell)
3
10 reps
-
4
Skull Crusher (Barbell)
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Glute Kickback
3
15 reps
-
7
Glute Bridge (Band)
3
20-20 reps
-
Week 1
1 / 4 Weeks
Day 3
1
Treadmill
1 Set
-
2
Squat (Smith Machine)
3 Sets
8-10 Reps
-
3
Reverse Lunge (Dumbbell)
3 Sets
10 Reps
-
4
Skull Crusher (Barbell)
3 Sets
10 Reps
-
5
Lateral Raise (Dumbbell)
3 Sets
15 Reps
-
6
Glute Kickback
3 Sets
15 Reps
-
7
Glute Bridge (Band)
3 Sets
20-20 Reps
-
Day 2
1
Sumo Deadlift (Barbell)
3 Sets
8 Reps
-
2
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
-
3
Lat Pulldown
3 Sets
10 Reps
-
4
Single Arm Row (Dumbbell)
3 Sets
10 Reps
-
5
Back Extension
3 Sets
10 Reps
-
6
Leg Raise (Captain's Chair)
3 Sets
10 Reps
-
7
Treadmill
1 Set
-
Day 1
1
Treadmill
1 Set
-
2
Hip Thrust (Barbell)
4 Sets
10 Reps
-
3
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
-
4
Chest Press (Machine)
3 Sets
10 Reps
-
5
Standing Shoulder Press (Dumbbell)
3 Sets
10 Reps
-
6
Glute Kickback (Cable)
3 Sets
15 Reps
-
7
Plank
1 Set
1 mins
-