logo
BoostcampPNG

THE PLAN (from home)

by Tasha A.

Program Description

**THE PLAN** is a focused 1-week program designed to sculpt and strengthen your glutes and core through four dynamic workouts. Each session, scheduled four times a week, combines targeted exercises like Dumbbell Hip Thrusts, Bulgarian Split Squats, and Planks to maximize muscle engagement and build endurance. With a blend of bodyweight and dumbbell movements, this program is perfect for all fitness levels looking to enhance their lower body and core strength efficiently. Get ready to feel the burn and see the results!

Program Overview

  • Level
    Beginner
  • Goal
    Women's, Strength
  • Equipment
    Dumbbell Only
  • Program Length
    1 week
  • Time Per Workout
    60 minutes
  • Created
    Mar 26, 2026 12:10
  • Last Edited
    Mar 26, 2026 01:14
Muscle Engagement
Front
Back
MuscleSet
Glutes
26.4%
Abs
22.8%
Hamstrings
15.9%
Quadriceps
9.8%
Lower Back
8.5%
Stretching
8.1%
Abductors
6.5%
Forearms
2%
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Dumbbell)
4
15 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
15 reps
-
3
Romanian Deadlift (Dumbbell)
3
15 reps
-
4
Glute Kickback
3
25 reps
-
5
Hip Abduction (Band)
3
15 reps
-
6
Glute Bridge (Dumbbell)
2
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dead Bug
3
12 reps
-
2
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
3
Plank
3
1 mins
-
4
Bird Dog
2
10 reps
-
5
Side Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Dumbbell)
3
15 reps
-
2
Step-Up (Weighted)
3
15 reps
-
3
Romanian Deadlift (Dumbbell)
3
15 reps
-
4
Clamshells (Band)
3
15 reps
-
5
Glute Bridge (Dumbbell)
3
15 reps
-
6
Hip Abduction (Band)
2
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Dumbbell)
3
15 reps
-
2
Hip Abduction (Band)
3
15 reps
-
3
Clamshells (Band)
2
15 reps
-
4
Dead Bug
2
10 reps
-
5
Plank
2
1 mins
-
6
Side Plank
2
1 mins
-
Week 1
1 / 1 Weeks
Day 2
1
Dead Bug
3 Sets
12 Reps
-
2
Reverse Abs Crunch (Bodyweight)
3 Sets
10 Reps
-
3
Plank
3 Sets
1 mins
-
4
Bird Dog
2 Sets
10 Reps
-
5
Side Plank
3 Sets
1 mins
-
Day 3
1
Hip Thrust (Dumbbell)
3 Sets
15 Reps
-
2
Step-Up (Weighted)
3 Sets
15 Reps
-
3
Romanian Deadlift (Dumbbell)
3 Sets
15 Reps
-
4
Clamshells (Band)
3 Sets
15 Reps
-
5
Glute Bridge (Dumbbell)
3 Sets
15 Reps
-
6
Hip Abduction (Band)
2 Sets
20 Reps
-
Day 4
1
Glute Bridge (Dumbbell)
3 Sets
15 Reps
-
2
Hip Abduction (Band)
3 Sets
15 Reps
-
3
Clamshells (Band)
2 Sets
15 Reps
-
4
Dead Bug
2 Sets
10 Reps
-
5
Plank
2 Sets
1 mins
-
6
Side Plank
2 Sets
1 mins
-
Day 1
1
Hip Thrust (Dumbbell)
4 Sets
15 Reps
-
2
Bulgarian Split Squat (Dumbbell)
3 Sets
15 Reps
-
3
Romanian Deadlift (Dumbbell)
3 Sets
15 Reps
-
4
Glute Kickback
3 Sets
25 Reps
-
5
Hip Abduction (Band)
3 Sets
15 Reps
-
6
Glute Bridge (Dumbbell)
2 Sets
25 Reps
-