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Strong Glutes, Happy Back

by masha

Program Description

**Strong Glutes, Happy Back** is a transformative 6-week program designed to build strength and stability in your glutes and lower back. With 18 workouts spread across the program, you'll engage in targeted exercises like Hip Thrusts, Romanian Deadlifts, and Bulgarian Split Squats, all aimed at enhancing your posterior chain. This program not only focuses on muscle growth but also incorporates functional movements to improve your overall performance and reduce injury risk. Get ready to feel stronger, more stable, and ready to conquer your fitness goals!

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    80 minutes
  • Created
    Oct 15, 2025 06:19
  • Last Edited
    Oct 15, 2025 06:31
Muscle Engagement
Front
Back
MuscleSet
Glutes
17.9%
Hamstrings
12.6%
Abs
12.2%
Upper Back
11%
Quadriceps
8.2%
Lower Back
8.2%
Lats
7.6%
Chest
4.4%
Triceps
3%
Biceps
3%
Abductors
2.7%
Stretching
2.7%
Front Delts
2.7%
Rear Delts
2.1%
Forearms
1.1%
Adductors
0.7%
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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
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Dumbbell)
4
8 reps
RPE 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
1
8 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Dumbbell)
4
8 reps
RPE 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
1
8 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Dumbbell)
4
8 reps
RPE 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
1
8 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Dumbbell)
4
8 reps
RPE 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
1
8 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Dumbbell)
4
8 reps
RPE 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
1
8 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Dumbbell)
4
8 reps
RPE 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
1
8 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
Week 1
1 / 6 Weeks
Day 1
1
Hip Thrust (Dumbbell)
4 Sets
8 Reps
@9
2
Romanian Deadlift (Dumbbell)
3 Sets
8 Reps
-
3
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
-
4
Hip Abduction (Band)
3 Sets
12 Reps
-
5
Chest Supported Row (Dumbbell)
3 Sets
10 Reps
-
6
Dead Bug
2 Sets
1 Set
8 Reps
-
-
Day 2
1
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
-
2
Single Arm Row (Dumbbell)
4 Sets
8 Reps
-
3
Face Pull
3 Sets
12 Reps
-
4
Push Up
2 Sets
12 Reps
-
5
Suitcase Carry
3 Sets
1 mins
-
Day 3
1
Goblet Squat
4 Sets
6 Reps
-
2
Glute Bridge (Dumbbell)
3 Sets
10 Reps
-
3
Step-Up (Weighted)
3 Sets
10 Reps
-
4
Nordic Curl
3 Sets
6 Reps
-
5
Back Extension
3 Sets
10 Reps
-
6
Cable Low Row
3 Sets
10 Reps
-
7
Pallof Press
3 Sets
10 Reps
-