Program Description
**Loph’s Lock In** is a dynamic 12-week workout program designed to sculpt and strengthen your body through a comprehensive blend of glute-focused and upper body exercises. Committing to just 4-5 days a week, you'll engage in a variety of movements, including barbell hip thrusts and Bulgarian split squats, tailored to maximize muscle growth and enhance overall strength. Each session is crafted to challenge your limits while ensuring proper recovery, making it perfect for both beginners and seasoned lifters. Get ready to lock in your gains and transform your physique!
Program Overview
- LevelNovice, Intermediate
- GoalMuscle & Sculpting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout50 minutes
- CreatedSep 29, 2025 09:07
- Last EditedSep 29, 2025 09:33
Muscle Engagement
Front
Back
MuscleSet
Glutes
22%
Hamstrings
13.9%
Quadriceps
8%
Upper Back
7.6%
Lower Back
7.6%
Lats
6.6%
Chest
6.5%
Triceps
6%
Front Delts
6%
Abs
4.7%
Biceps
4.3%
Middle Delts
2.6%
Abductors
2.4%
Adductors
0.9%
Forearms
0.5%
Rear Delts
0.4%
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
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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
8 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
8 reps
-
3
Romanian Deadlift (Barbell)
4
8 reps
-
4
Glute Kickback
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
8 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
8 reps
-
3
Romanian Deadlift (Barbell)
4
8 reps
-
4
Glute Kickback
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
8 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
8 reps
-
3
Romanian Deadlift (Barbell)
4
8 reps
-
4
Glute Kickback
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
8 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
8 reps
-
3
Romanian Deadlift (Barbell)
4
8 reps
-
4
Glute Kickback
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
8 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
8 reps
-
3
Romanian Deadlift (Barbell)
4
8 reps
-
4
Glute Kickback
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
8 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
8 reps
-
3
Romanian Deadlift (Barbell)
4
8 reps
-
4
Glute Kickback
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
8 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
8 reps
-
3
Romanian Deadlift (Barbell)
4
8 reps
-
4
Glute Kickback
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
8 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
8 reps
-
3
Romanian Deadlift (Barbell)
4
8 reps
-
4
Glute Kickback
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
8 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
8 reps
-
3
Romanian Deadlift (Barbell)
4
8 reps
-
4
Glute Kickback
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
8 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
8 reps
-
3
Romanian Deadlift (Barbell)
4
8 reps
-
4
Glute Kickback
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
8 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
8 reps
-
3
Romanian Deadlift (Barbell)
4
8 reps
-
4
Glute Kickback
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
8 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
8 reps
-
3
Romanian Deadlift (Barbell)
4
8 reps
-
4
Glute Kickback
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
8 reps
-
2A
Bench Press (Dumbbell)
4
8 reps
-
2B
Pec Fly (Dumbbell)
4
8 reps
-
3
Push Up
3
10 reps
-
4
Tricep Dip (Bodyweight)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
8 reps
-
2A
Bench Press (Dumbbell)
4
8 reps
-
2B
Pec Fly (Dumbbell)
4
8 reps
-
3
Push Up
3
10 reps
-
4
Tricep Dip (Bodyweight)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
8 reps
-
2A
Bench Press (Dumbbell)
4
8 reps
-
2B
Pec Fly (Dumbbell)
4
8 reps
-
3
Push Up
3
10 reps
-
4
Tricep Dip (Bodyweight)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
8 reps
-
2A
Bench Press (Dumbbell)
4
8 reps
-
2B
Pec Fly (Dumbbell)
4
8 reps
-
3
Push Up
3
10 reps
-
4
Tricep Dip (Bodyweight)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
8 reps
-
2A
Bench Press (Dumbbell)
4
8 reps
-
2B
Pec Fly (Dumbbell)
4
8 reps
-
3
Push Up
3
10 reps
-
4
Tricep Dip (Bodyweight)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
8 reps
-
2A
Bench Press (Dumbbell)
4
8 reps
-
2B
Pec Fly (Dumbbell)
4
8 reps
-
3
Push Up
3
10 reps
-
4
Tricep Dip (Bodyweight)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
8 reps
-
2A
Bench Press (Dumbbell)
4
8 reps
-
2B
Pec Fly (Dumbbell)
4
8 reps
-
3
Push Up
3
10 reps
-
4
Tricep Dip (Bodyweight)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
8 reps
-
2A
Bench Press (Dumbbell)
4
8 reps
-
2B
Pec Fly (Dumbbell)
4
8 reps
-
3
Push Up
3
10 reps
-
4
Tricep Dip (Bodyweight)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
8 reps
-
2A
Bench Press (Dumbbell)
4
8 reps
-
2B
Pec Fly (Dumbbell)
4
8 reps
-
3
Push Up
3
10 reps
-
4
Tricep Dip (Bodyweight)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
8 reps
-
2A
Bench Press (Dumbbell)
4
8 reps
-
2B
Pec Fly (Dumbbell)
4
8 reps
-
3
Push Up
3
10 reps
-
4
Tricep Dip (Bodyweight)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
8 reps
-
2A
Bench Press (Dumbbell)
4
8 reps
-
2B
Pec Fly (Dumbbell)
4
8 reps
-
3
Push Up
3
10 reps
-
4
Tricep Dip (Bodyweight)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
8 reps
-
2A
Bench Press (Dumbbell)
4
8 reps
-
2B
Pec Fly (Dumbbell)
4
8 reps
-
3
Push Up
3
10 reps
-
4
Tricep Dip (Bodyweight)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
KAS Glute Bridge
4
12 reps
-
2
Step-Up (Weighted)
4
8 reps
-
3
Romanian Deadlift (Barbell)
4
8 reps
-
4
Hip Abductor (Machine)
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
KAS Glute Bridge
4
12 reps
-
2
Step-Up (Weighted)
4
8 reps
-
3
Romanian Deadlift (Barbell)
4
8 reps
-
4
Hip Abductor (Machine)
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
KAS Glute Bridge
4
12 reps
-
2
Step-Up (Weighted)
4
8 reps
-
3
Romanian Deadlift (Barbell)
4
8 reps
-
4
Hip Abductor (Machine)
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
KAS Glute Bridge
4
12 reps
-
2
Step-Up (Weighted)
4
8 reps
-
3
Romanian Deadlift (Barbell)
4
8 reps
-
4
Hip Abductor (Machine)
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
KAS Glute Bridge
4
12 reps
-
2
Step-Up (Weighted)
4
8 reps
-
3
Romanian Deadlift (Barbell)
4
8 reps
-
4
Hip Abductor (Machine)
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
KAS Glute Bridge
4
12 reps
-
2
Step-Up (Weighted)
4
8 reps
-
3
Romanian Deadlift (Barbell)
4
8 reps
-
4
Hip Abductor (Machine)
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
KAS Glute Bridge
4
12 reps
-
2
Step-Up (Weighted)
4
8 reps
-
3
Romanian Deadlift (Barbell)
4
8 reps
-
4
Hip Abductor (Machine)
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
KAS Glute Bridge
4
12 reps
-
2
Step-Up (Weighted)
4
8 reps
-
3
Romanian Deadlift (Barbell)
4
8 reps
-
4
Hip Abductor (Machine)
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
KAS Glute Bridge
4
12 reps
-
2
Step-Up (Weighted)
4
8 reps
-
3
Romanian Deadlift (Barbell)
4
8 reps
-
4
Hip Abductor (Machine)
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
KAS Glute Bridge
4
12 reps
-
2
Step-Up (Weighted)
4
8 reps
-
3
Romanian Deadlift (Barbell)
4
8 reps
-
4
Hip Abductor (Machine)
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
KAS Glute Bridge
4
12 reps
-
2
Step-Up (Weighted)
4
8 reps
-
3
Romanian Deadlift (Barbell)
4
8 reps
-
4
Hip Abductor (Machine)
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
KAS Glute Bridge
4
12 reps
-
2
Step-Up (Weighted)
4
8 reps
-
3
Romanian Deadlift (Barbell)
4
8 reps
-
4
Hip Abductor (Machine)
4
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
5 reps
-
2
Barbell Row
4
8 reps
-
3
Cable Low Row
4
8 reps
-
4
Bicep Curl (Dumbbell)
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
5 reps
-
2
Barbell Row
4
8 reps
-
3
Cable Low Row
4
8 reps
-
4
Bicep Curl (Dumbbell)
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
5 reps
-
2
Barbell Row
4
8 reps
-
3
Cable Low Row
4
8 reps
-
4
Bicep Curl (Dumbbell)
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
5 reps
-
2
Barbell Row
4
8 reps
-
3
Cable Low Row
4
8 reps
-
4
Bicep Curl (Dumbbell)
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
5 reps
-
2
Barbell Row
4
8 reps
-
3
Cable Low Row
4
8 reps
-
4
Bicep Curl (Dumbbell)
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
5 reps
-
2
Barbell Row
4
8 reps
-
3
Cable Low Row
4
8 reps
-
4
Bicep Curl (Dumbbell)
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
5 reps
-
2
Barbell Row
4
8 reps
-
3
Cable Low Row
4
8 reps
-
4
Bicep Curl (Dumbbell)
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
5 reps
-
2
Barbell Row
4
8 reps
-
3
Cable Low Row
4
8 reps
-
4
Bicep Curl (Dumbbell)
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
5 reps
-
2
Barbell Row
4
8 reps
-
3
Cable Low Row
4
8 reps
-
4
Bicep Curl (Dumbbell)
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
5 reps
-
2
Barbell Row
4
8 reps
-
3
Cable Low Row
4
8 reps
-
4
Bicep Curl (Dumbbell)
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
5 reps
-
2
Barbell Row
4
8 reps
-
3
Cable Low Row
4
8 reps
-
4
Bicep Curl (Dumbbell)
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
5 reps
-
2
Barbell Row
4
8 reps
-
3
Cable Low Row
4
8 reps
-
4
Bicep Curl (Dumbbell)
4
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
8 reps
-
2
Squat (Dumbbell)
4
8 reps
-
3
Romanian Deadlift (Barbell)
4
8 reps
-
4
Glute Kickback
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
8 reps
-
2
Squat (Dumbbell)
4
8 reps
-
3
Romanian Deadlift (Barbell)
4
8 reps
-
4
Glute Kickback
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
8 reps
-
2
Squat (Dumbbell)
4
8 reps
-
3
Romanian Deadlift (Barbell)
4
8 reps
-
4
Glute Kickback
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
8 reps
-
2
Squat (Dumbbell)
4
8 reps
-
3
Romanian Deadlift (Barbell)
4
8 reps
-
4
Glute Kickback
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
8 reps
-
2
Squat (Dumbbell)
4
8 reps
-
3
Romanian Deadlift (Barbell)
4
8 reps
-
4
Glute Kickback
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
8 reps
-
2
Squat (Dumbbell)
4
8 reps
-
3
Romanian Deadlift (Barbell)
4
8 reps
-
4
Glute Kickback
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
8 reps
-
2
Squat (Dumbbell)
4
8 reps
-
3
Romanian Deadlift (Barbell)
4
8 reps
-
4
Glute Kickback
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
8 reps
-
2
Squat (Dumbbell)
4
8 reps
-
3
Romanian Deadlift (Barbell)
4
8 reps
-
4
Glute Kickback
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
8 reps
-
2
Squat (Dumbbell)
4
8 reps
-
3
Romanian Deadlift (Barbell)
4
8 reps
-
4
Glute Kickback
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
8 reps
-
2
Squat (Dumbbell)
4
8 reps
-
3
Romanian Deadlift (Barbell)
4
8 reps
-
4
Glute Kickback
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
8 reps
-
2
Squat (Dumbbell)
4
8 reps
-
3
Romanian Deadlift (Barbell)
4
8 reps
-
4
Glute Kickback
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
8 reps
-
2
Squat (Dumbbell)
4
8 reps
-
3
Romanian Deadlift (Barbell)
4
8 reps
-
4
Glute Kickback
3
20 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Hip Thrust (Barbell)4 Sets
8 Reps
-
2
Bulgarian Split Squat (Dumbbell)4 Sets
8 Reps
-
3
Romanian Deadlift (Barbell)4 Sets
8 Reps
-
4
Glute Kickback3 Sets
20 Reps
-
Day 2
1
Military Press (Barbell)4 Sets
8 Reps
-
2A
Bench Press (Dumbbell)4 Sets
8 Reps
-
2B
Pec Fly (Dumbbell)4 Sets
8 Reps
-
3
Push Up3 Sets
10 Reps
-
4
Tricep Dip (Bodyweight)3 Sets
12 Reps
-
Day 4
1
Pull-Up (Assisted)4 Sets
5 Reps
-
2
Barbell Row4 Sets
8 Reps
-
3
Cable Low Row4 Sets
8 Reps
-
4
Bicep Curl (Dumbbell)4 Sets
8 Reps
-
Day 5
1
Hip Thrust (Barbell)4 Sets
8 Reps
-
2
Squat (Dumbbell)4 Sets
8 Reps
-
3
Romanian Deadlift (Barbell)4 Sets
8 Reps
-
4
Glute Kickback3 Sets
20 Reps
-
Day 3
1
KAS Glute Bridge4 Sets
12 Reps
-
2
Step-Up (Weighted)4 Sets
8 Reps
-
3
Romanian Deadlift (Barbell)4 Sets
8 Reps
-
4
Hip Abductor (Machine)4 Sets
20 Reps
-