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Glutes insanity
All LevelsFree

Glutes insanity

Unlock your strongest glutes in just 18 weeks—get ready to feel powerful, confident, and unstoppable every step of the way!

johniem (johniem)
johniem (johniem)· Jun 2026
52athletes running this program
iOS & Android

Overview

Length
18 weeks
Days / week
3 days
Level
Intermediate, Beginner, Advanced
Goal
Muscle, Strength
Equipment
Full Gym
Session length
30 min
**Glutes Insanity** is an intense 18-week program designed to sculpt and strengthen your glutes through a comprehensive regimen of 54 targeted workouts. Each session incorporates a variety of exercises—including barbell hip thrusts, single-leg deadlifts, and cable kickbacks—ensuring you hit every angle for maximum growth. With a focus on progressive overload and proper form, you'll build not only strength but also endurance. Get ready to transform your lower body and unleash your full potential!

Who it's for

Athletes of all experience levels
Athletes focused on gaining both size and strength
Athletes who can train 3 days per week
Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front
Back
Glutes
44.4%
Hamstrings
22.2%
Lower Back
11.1%
Abductors
11.1%
Abs
5.6%
Quadriceps
5.6%
Week 1 Workouts
#ExerciseSetsReps
1Hip Thrust (Barbell)20 reps
2Single Leg Deadlift Dumbel20 reps
3Frog Pumps20 reps
#ExerciseSetsReps
1Hip Thrust (Machine)20 reps
2Cable Side Abductions20 reps
3Hip Abductor (Machine)20 reps
#ExerciseSetsReps
1Bulgarian Split Squat (Dumbbell)20 reps
2Hyperextension20 reps
3Glute Kickback (Cable)20 reps

Weeks 2–18 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, Glutes insanity is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 18 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 30 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.

Glutes insanity 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 18 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Glutes insanity 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

Boostcamp app
11,000+ free programsStrength, hypertrophy, powerlifting and more, from elite coaches. All free.
Auto-progressionWeights and targets update automatically based on how you perform.
Coaching notesBuilt-in cues from the creator inside every workout session.
Progress trackingLog every set and see your strength gains over weeks and months.
Advanced analyticsTrack volume, intensity, and 1RM trends to see exactly how your training is evolving.
Free on iOS & Android