Glute focused full body Month 1
Sculpt your glutes and strengthen your whole body in just 4 weeks—transform your shape and unleash your confidence!
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Treadmill | 1 | 0 min |
| 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 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 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 | 0 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Treadmill | 1 | 0 min |
| 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 |
Weeks 2–4 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Glute focused full body Month 1 is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 4 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Glute focused full body Month 1 is structured around 3 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 4 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Glute focused full body Month 1 is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
