Strong Glutes, Happy Back
Unlock your strength and support your back with 6 weeks of targeted glute training for a powerful, pain-free life.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Hip Thrust (Dumbbell) | 4 | 8 reps | @9 |
| 2 | Romanian Deadlift (Dumbbell) | 3 | 8 reps | — |
| 3 | Bulgarian Split Squat (Dumbbell) | 3 | 8 reps | — |
| 4 | Hip Abduction (Band) | 3 | 12 reps | — |
| 5 | Chest Supported Row (Dumbbell) | 3 | 10 reps | — |
| 6 | Dead Bug | 2 | 8 reps | — |
| 1 | 0 reps | — |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 3 | 8 reps |
| 2 | Single Arm Row (Dumbbell) | 4 | 8 reps |
| 3 | Face Pull | 3 | 12 reps |
| 4 | Push Up | 2 | 12 reps |
| 5 | Suitcase Carry | 3 | 1 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Goblet Squat | 4 | 6 reps |
| 2 | Glute Bridge (Dumbbell) | 3 | 10 reps |
| 3 | Step-Up (Weighted) | 3 | 10 reps |
| 4 | Nordic Curl | 3 | 6 reps |
| 5 | Back Extension | 3 | 10 reps |
| 6 | Cable Low Row | 3 | 10 reps |
| 7 | Pallof Press | 3 | 10 reps |
Weeks 2–6 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Strong Glutes, Happy Back is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 6 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 80 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.
Strong Glutes, Happy Back 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 6 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Strong Glutes, Happy Back 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
