Program Description
**Daynas's Full Body, Glute Focus Program** is an 8-week journey designed to sculpt and strengthen your entire body with an emphasis on glute development. With 5 workout days each week, you'll engage in a variety of exercises, including barbell hip thrusts, goblet squats, and bodyweight movements, ensuring a comprehensive approach to building strength and endurance. Each session is crafted to challenge your limits and promote muscle growth, while also enhancing your overall fitness. Get ready to transform your physique and elevate your lifting game!
Program Overview
- LevelBeginner, Novice, Intermediate, Advanced
- GoalMuscle & Sculpting
- EquipmentGarage Gym
- Program Length8 weeks
- Time Per Workout50 minutes
- CreatedMar 23, 2026 05:30
- Last EditedMar 24, 2026 04:00
Muscle Engagement
Front
Back
MuscleSet
Glutes
18.3%
Hamstrings
11.7%
Abs
10.7%
Quadriceps
8.7%
Lower Back
8.5%
Triceps
7.8%
Lats
5.2%
Upper Back
5.2%
Front Delts
5.2%
Chest
4.6%
Adductors
4.3%
Biceps
3.3%
Rear Delts
3.3%
Middle Delts
2.6%
Forearms
0.7%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
-
2
Reverse Hyperextension
3
-
3
Goblet Squat
3
-
4
Lying Leg Raise
3
-
5
Pull-Up (Bodyweight)
3
-
6
Bent Over Row (Barbell)
3
-
7
Lateral Raise (Dumbbell)
3
-
8
Tricep Extension (Dumbbell)
3
-
9
Push Up
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
-
2
Reverse Hyperextension
3
-
3
Goblet Squat
3
-
4
Lying Leg Raise
3
-
5
Pull-Up (Bodyweight)
3
-
6
Bent Over Row (Barbell)
3
-
7
Lateral Raise (Dumbbell)
3
-
8
Tricep Extension (Dumbbell)
3
-
9
Push Up
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
-
2
Reverse Hyperextension
3
-
3
Goblet Squat
3
-
4
Lying Leg Raise
3
-
5
Pull-Up (Bodyweight)
3
-
6
Bent Over Row (Barbell)
3
-
7
Lateral Raise (Dumbbell)
3
-
8
Tricep Extension (Dumbbell)
3
-
9
Push Up
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
-
2
Reverse Hyperextension
3
-
3
Goblet Squat
3
-
4
Lying Leg Raise
3
-
5
Pull-Up (Bodyweight)
3
-
6
Bent Over Row (Barbell)
3
-
7
Lateral Raise (Dumbbell)
3
-
8
Tricep Extension (Dumbbell)
3
-
9
Push Up
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
-
2
Reverse Hyperextension
3
-
3
Goblet Squat
3
-
4
Lying Leg Raise
3
-
5
Pull-Up (Bodyweight)
3
-
6
Bent Over Row (Barbell)
3
-
7
Lateral Raise (Dumbbell)
3
-
8
Tricep Extension (Dumbbell)
3
-
9
Push Up
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
-
2
Reverse Hyperextension
3
-
3
Goblet Squat
3
-
4
Lying Leg Raise
3
-
5
Pull-Up (Bodyweight)
3
-
6
Bent Over Row (Barbell)
3
-
7
Lateral Raise (Dumbbell)
3
-
8
Tricep Extension (Dumbbell)
3
-
9
Push Up
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
-
2
Reverse Hyperextension
3
-
3
Goblet Squat
3
-
4
Lying Leg Raise
3
-
5
Pull-Up (Bodyweight)
3
-
6
Bent Over Row (Barbell)
3
-
7
Lateral Raise (Dumbbell)
3
-
8
Tricep Extension (Dumbbell)
3
-
9
Push Up
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
-
2
Reverse Hyperextension
3
-
3
Goblet Squat
3
-
4
Lying Leg Raise
3
-
5
Pull-Up (Bodyweight)
3
-
6
Bent Over Row (Barbell)
3
-
7
Lateral Raise (Dumbbell)
3
-
8
Tricep Extension (Dumbbell)
3
-
9
Push Up
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Band)
5
-
2
Hip Thrust (Bodyweight)
5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Band)
5
-
2
Hip Thrust (Bodyweight)
5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Band)
5
-
2
Hip Thrust (Bodyweight)
5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Band)
5
-
2
Hip Thrust (Bodyweight)
5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Band)
5
-
2
Hip Thrust (Bodyweight)
5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Band)
5
-
2
Hip Thrust (Bodyweight)
5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Band)
5
-
2
Hip Thrust (Bodyweight)
5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Band)
5
-
2
Hip Thrust (Bodyweight)
5
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Good Morning (Bodyweight)
3
-
2
Glute Kickback
3
-
3
Stiff Leg Deadlift
3
-
4
Goblet Squat
3
-
5
Abs Crunch (Bodyweight)
3
-
6
Incline Bench Press (Dumbbell)
3
-
7
Chest Fly (Dumbbell)
3
-
8
Tricep Kickback
3
-
9
Pullover (Dumbbell)
3
-
10
Seated Dumbbell Curl
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Good Morning (Bodyweight)
3
-
2
Glute Kickback
3
-
3
Stiff Leg Deadlift
3
-
4
Goblet Squat
3
-
5
Abs Crunch (Bodyweight)
3
-
6
Incline Bench Press (Dumbbell)
3
-
7
Chest Fly (Dumbbell)
3
-
8
Tricep Kickback
3
-
9
Pullover (Dumbbell)
3
-
10
Seated Dumbbell Curl
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Good Morning (Bodyweight)
3
-
2
Glute Kickback
3
-
3
Stiff Leg Deadlift
3
-
4
Goblet Squat
3
-
5
Abs Crunch (Bodyweight)
3
-
6
Incline Bench Press (Dumbbell)
3
-
7
Chest Fly (Dumbbell)
3
-
8
Tricep Kickback
3
-
9
Pullover (Dumbbell)
3
-
10
Seated Dumbbell Curl
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Good Morning (Bodyweight)
3
-
2
Glute Kickback
3
-
3
Stiff Leg Deadlift
3
-
4
Goblet Squat
3
-
5
Abs Crunch (Bodyweight)
3
-
6
Incline Bench Press (Dumbbell)
3
-
7
Chest Fly (Dumbbell)
3
-
8
Tricep Kickback
3
-
9
Pullover (Dumbbell)
3
-
10
Seated Dumbbell Curl
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Good Morning (Bodyweight)
3
-
2
Glute Kickback
3
-
3
Stiff Leg Deadlift
3
-
4
Goblet Squat
3
-
5
Abs Crunch (Bodyweight)
3
-
6
Incline Bench Press (Dumbbell)
3
-
7
Chest Fly (Dumbbell)
3
-
8
Tricep Kickback
3
-
9
Pullover (Dumbbell)
3
-
10
Seated Dumbbell Curl
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Good Morning (Bodyweight)
3
-
2
Glute Kickback
3
-
3
Stiff Leg Deadlift
3
-
4
Goblet Squat
3
-
5
Abs Crunch (Bodyweight)
3
-
6
Incline Bench Press (Dumbbell)
3
-
7
Chest Fly (Dumbbell)
3
-
8
Tricep Kickback
3
-
9
Pullover (Dumbbell)
3
-
10
Seated Dumbbell Curl
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Good Morning (Bodyweight)
3
-
2
Glute Kickback
3
-
3
Stiff Leg Deadlift
3
-
4
Goblet Squat
3
-
5
Abs Crunch (Bodyweight)
3
-
6
Incline Bench Press (Dumbbell)
3
-
7
Chest Fly (Dumbbell)
3
-
8
Tricep Kickback
3
-
9
Pullover (Dumbbell)
3
-
10
Seated Dumbbell Curl
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Good Morning (Bodyweight)
3
-
2
Glute Kickback
3
-
3
Stiff Leg Deadlift
3
-
4
Goblet Squat
3
-
5
Abs Crunch (Bodyweight)
3
-
6
Incline Bench Press (Dumbbell)
3
-
7
Chest Fly (Dumbbell)
3
-
8
Tricep Kickback
3
-
9
Pullover (Dumbbell)
3
-
10
Seated Dumbbell Curl
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge
5
-
2
Good Morning
5
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge
5
-
2
Good Morning
5
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge
5
-
2
Good Morning
5
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge
5
-
2
Good Morning
5
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge
5
-
2
Good Morning
5
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge
5
-
2
Good Morning
5
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge
5
-
2
Good Morning
5
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge
5
-
2
Good Morning
5
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge Hold
3
-
2
Lateral Lunge (Weighted)
3
-
3
Jump Squat
3
-
4
Walking Lunge (Dumbbell)
3
-
5
Plank
3
-
6
Seated Overhead Press (Dumbbell)
3
-
7
Lying Rear Lateral Raise
3
-
8
Lying Tricep Extension (Barbell)
3
-
9
Lying Reverse Fly
3
-
10
T-Bar Row
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge Hold
3
-
2
Lateral Lunge (Weighted)
3
-
3
Jump Squat
3
-
4
Walking Lunge (Dumbbell)
3
-
5
Plank
3
-
6
Seated Overhead Press (Dumbbell)
3
-
7
Lying Rear Lateral Raise
3
-
8
Lying Tricep Extension (Barbell)
3
-
9
Lying Reverse Fly
3
-
10
T-Bar Row
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge Hold
3
-
2
Lateral Lunge (Weighted)
3
-
3
Jump Squat
3
-
4
Walking Lunge (Dumbbell)
3
-
5
Plank
3
-
6
Seated Overhead Press (Dumbbell)
3
-
7
Lying Rear Lateral Raise
3
-
8
Lying Tricep Extension (Barbell)
3
-
9
Lying Reverse Fly
3
-
10
T-Bar Row
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge Hold
3
-
2
Lateral Lunge (Weighted)
3
-
3
Jump Squat
3
-
4
Walking Lunge (Dumbbell)
3
-
5
Plank
3
-
6
Seated Overhead Press (Dumbbell)
3
-
7
Lying Rear Lateral Raise
3
-
8
Lying Tricep Extension (Barbell)
3
-
9
Lying Reverse Fly
3
-
10
T-Bar Row
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge Hold
3
-
2
Lateral Lunge (Weighted)
3
-
3
Jump Squat
3
-
4
Walking Lunge (Dumbbell)
3
-
5
Plank
3
-
6
Seated Overhead Press (Dumbbell)
3
-
7
Lying Rear Lateral Raise
3
-
8
Lying Tricep Extension (Barbell)
3
-
9
Lying Reverse Fly
3
-
10
T-Bar Row
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge Hold
3
-
2
Lateral Lunge (Weighted)
3
-
3
Jump Squat
3
-
4
Walking Lunge (Dumbbell)
3
-
5
Plank
3
-
6
Seated Overhead Press (Dumbbell)
3
-
7
Lying Rear Lateral Raise
3
-
8
Lying Tricep Extension (Barbell)
3
-
9
Lying Reverse Fly
3
-
10
T-Bar Row
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge Hold
3
-
2
Lateral Lunge (Weighted)
3
-
3
Jump Squat
3
-
4
Walking Lunge (Dumbbell)
3
-
5
Plank
3
-
6
Seated Overhead Press (Dumbbell)
3
-
7
Lying Rear Lateral Raise
3
-
8
Lying Tricep Extension (Barbell)
3
-
9
Lying Reverse Fly
3
-
10
T-Bar Row
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge Hold
3
-
2
Lateral Lunge (Weighted)
3
-
3
Jump Squat
3
-
4
Walking Lunge (Dumbbell)
3
-
5
Plank
3
-
6
Seated Overhead Press (Dumbbell)
3
-
7
Lying Rear Lateral Raise
3
-
8
Lying Tricep Extension (Barbell)
3
-
9
Lying Reverse Fly
3
-
10
T-Bar Row
3
-
Week 1
1 / 8 Weeks
Day 1
1
Hip Thrust (Barbell)3 Sets
-
2
Reverse Hyperextension3 Sets
-
3
Goblet Squat3 Sets
-
4
Lying Leg Raise3 Sets
-
5
Pull-Up (Bodyweight)3 Sets
-
6
Bent Over Row (Barbell)3 Sets
-
7
Lateral Raise (Dumbbell)3 Sets
-
8
Tricep Extension (Dumbbell)3 Sets
-
9
Push Up3 Sets
-
Day 2
1
Glute Bridge (Band)5 Sets
-
2
Hip Thrust (Bodyweight)5 Sets
-
Day 3
1
Good Morning (Bodyweight)3 Sets
-
2
Glute Kickback3 Sets
-
3
Stiff Leg Deadlift3 Sets
-
4
Goblet Squat3 Sets
-
5
Abs Crunch (Bodyweight)3 Sets
-
6
Incline Bench Press (Dumbbell)3 Sets
-
7
Chest Fly (Dumbbell)3 Sets
-
8
Tricep Kickback3 Sets
-
9
Pullover (Dumbbell)3 Sets
-
10
Seated Dumbbell Curl3 Sets
-
Day 4
1
Walking Lunge5 Sets
-
2
Good Morning5 Sets
-
Day 5
1
Glute Bridge Hold3 Sets
-
2
Lateral Lunge (Weighted)3 Sets
-
3
Jump Squat3 Sets
-
4
Walking Lunge (Dumbbell)3 Sets
-
5
Plank3 Sets
-
6
Seated Overhead Press (Dumbbell)3 Sets
-
7
Lying Rear Lateral Raise3 Sets
-
8
Lying Tricep Extension (Barbell)3 Sets
-
9
Lying Reverse Fly3 Sets
-
10
T-Bar Row3 Sets
-