IntermediateFree

U/L (glute & back focus) ( week 1-4)

Fatigue management, moderate frequency, and isolation

Alexander G.· Feb 2026

4athletes running this program

Free on iOS & Android

Overview

Length

4 weeks

Days / week

5 days

Level

Intermediate

Goal

Women's, Muscle

Equipment

Full Gym

Session length

60 min

Upper/Lower program focused building glutes as well as improving pullup and dip strength

Who it's for

Intermediate athletes ready for a structured program

Athletes focused on building muscle size

Athletes who can train 5 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Glutes

13.9%

Hamstrings

8.1%

Lats

7.4%

Upper Back

7.4%

Biceps

7.4%

Triceps

7.4%

Quadriceps

7.4%

Abductors

6.9%

Front Delts

5.5%

Abs

5.3%

Lower Back

4.8%

Chest

3.7%

Middle Delts

3.7%

Adductors

3.7%

Calves

3.7%

Rear Delts

1.8%

Forearms

1.8%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Hip Thrust (Barbell)	3	4–10 reps	@10
2	Back Extension	3	AMRAP	@10
3	Hip Abductor (Machine)	3	4–8 reps	@10
4	Abs Crunch (Machine)	4	6–15 reps	@10

#	Exercise	Sets	Reps	Load
1	Pull-Up (Assisted)	2	4–8 reps	@10
2	Dip (Assisted)	2	4–8 reps	@10
3	Seated Wide-Grip Row (Cable)	2	4–8 reps	@10
4	Lateral Raise (Cable)	2	4–8 reps	@10
5	Preacher Curl (Machine)	2	4–8 reps	@10
6	Tricep Rope Push Down (Cable)	2	4–8 reps	@10

#	Exercise	Sets	Reps	Load
1	Hip Thrust (Barbell)	2	4–10 reps	@10
2	Romanian Deadlift (Barbell)	2	4–10 reps	@10
3	Leg Press	2	4–8 reps	@10
4	Hip Abductor (Machine)	2	4–8 reps	@10
5	Hip Adductor (Machine)	2	4–8 reps	@10
6	Calf Raise (Leg Press)	2	10–20 reps	@10

#	Exercise	Sets	Reps	Load
1	Pull-Up (Assisted)	2	4–8 reps	@10
2	Dip (Assisted)	2	4–8 reps	@10
3	Seated Wide-Grip Row (Cable)	2	4–8 reps	@10
4	Lateral Raise (Cable)	2	4–8 reps	@10
5	Bayesian Curl	2	4–8 reps	@10
6	Skull Crusher (Dumbbell)	2	4–8 reps	@10

#	Exercise	Sets	Reps	Load
1	Hip Thrust (Barbell)	2	4–10 reps	@10
2	Leg Press	2	4–8 reps	@10
3	Leg Extension	2	4–10 reps	@10
4	Hip Adductor (Machine)	2	4–8 reps	@10
5	Hip Abductor (Machine)	2	4–8 reps	@10
6	Calf Raise (Leg Press)	2	10–20 reps	@10

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, U/L (glute & back focus) ( week 1-4) 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.

U/L (glute & back focus) ( week 1-4) is structured around 5 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.

U/L (glute & back focus) ( week 1-4) 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

Auto-progressionWeights and targets update automatically based on how you perform.

Training logLog every set and track your weights automatically each session.

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