Program Description
Welcome to your 12 week glute plan! This plan uses a 5-day workout split. The exact days of each workout don't matter, as long as you have at least 1 day of rest between each "lower body" day. If you are unable to train 5 days per week, you can eliminate 1 of the upper body workouts to bring it down to 4 days per week. After you complete the 12 weeks, we recommend joining one of our Built With Science programs for more science-based workouts to continue challenging you and getting you results. Shoutout to glutes training expert Bret Contreras for his help with developing this glutes program!
Program Overview
- LevelBeginner, Intermediate, Novice
- GoalBodybuilding, Muscle & Sculpting
- EquipmentAt Home
- Program Length12 weeks
- Time Per Workout40 minutes
- CreatedFeb 17, 2026 02:38
- Last EditedFeb 17, 2026 09:50
Muscle Engagement
Front
Back
MuscleSet
Glutes
17.5%
Hamstrings
12%
Upper Back
9%
Quadriceps
8.2%
Front Delts
7.9%
Triceps
7%
Lats
7%
Abs
4.7%
Chest
4.7%
Lower Back
4.4%
Abductors
4.4%
Middle Delts
4.1%
Biceps
3.5%
Adductors
3.2%
Rear Delts
2.6%
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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)
3
12 reps
-
2
Squat (Paused)
3
5 reps
-
3
Glute Kickback (Cable)
3
12 reps
-
4
Hip Abduction (Band)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
12 reps
-
2
Squat (Paused)
3
5 reps
-
3
Glute Kickback (Cable)
3
12 reps
-
4
Hip Abduction (Band)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
12 reps
-
2
Squat (Paused)
3
5 reps
-
3
Glute Kickback (Cable)
3
12 reps
-
4
Hip Abduction (Band)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
12 reps
-
2
Squat (Paused)
3
5 reps
-
3
Glute Kickback (Cable)
3
12 reps
-
4
Hip Abduction (Band)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Hip Thrust (Barbell)
3
8 reps
-
3
Hyperextension
3
30 reps
-
4
Glute Kickback (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Hip Thrust (Barbell)
3
8 reps
-
3
Hyperextension
3
30 reps
-
4
Glute Kickback (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Hip Thrust (Barbell)
3
8 reps
-
3
Hyperextension
3
30 reps
-
4
Glute Kickback (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Hip Thrust (Barbell)
3
8 reps
-
3
Hyperextension
3
30 reps
-
4
Glute Kickback (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
3
10 reps
-
2
Deadlift (Barbell)
3
6 reps
-
3
Hip Abduction (Band)
3
12 reps
-
4
Glute Bridge (Barbell)
3
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
3
10 reps
-
2
Deadlift (Barbell)
3
6 reps
-
3
Hip Abduction (Band)
3
12 reps
-
4
Glute Bridge (Barbell)
3
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
3
10 reps
-
2
Deadlift (Barbell)
3
6 reps
-
3
Hip Abduction (Band)
3
12 reps
-
4
Glute Bridge (Barbell)
3
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
3
10 reps
-
2
Deadlift (Barbell)
3
6 reps
-
3
Hip Abduction (Band)
3
12 reps
-
4
Glute Bridge (Barbell)
3
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Chin-Up (Weighted)
3
5 reps
-
3
Seated Shoulder Press (Dumbbell)
3
12 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Chin-Up (Weighted)
3
5 reps
-
3
Seated Shoulder Press (Dumbbell)
3
12 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Chin-Up (Weighted)
3
5 reps
-
3
Seated Shoulder Press (Dumbbell)
3
12 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Chin-Up (Weighted)
3
5 reps
-
3
Seated Shoulder Press (Dumbbell)
3
12 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Chest Supported Row (Dumbbell)
3
12 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Lat Pulldown
3
10 reps
-
5
Rear Delt Row
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Chest Supported Row (Dumbbell)
3
12 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Lat Pulldown
3
10 reps
-
5
Rear Delt Row
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Chest Supported Row (Dumbbell)
3
12 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Lat Pulldown
3
10 reps
-
5
Rear Delt Row
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Chest Supported Row (Dumbbell)
3
12 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Lat Pulldown
3
10 reps
-
5
Rear Delt Row
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Chest Supported Row (Dumbbell)
3
12 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Lat Pulldown
3
10 reps
-
5
Rear Delt Row
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Chest Supported Row (Dumbbell)
3
12 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Lat Pulldown
3
10 reps
-
5
Rear Delt Row
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Chest Supported Row (Dumbbell)
3
12 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Lat Pulldown
3
10 reps
-
5
Rear Delt Row
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Chest Supported Row (Dumbbell)
3
12 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Lat Pulldown
3
10 reps
-
5
Rear Delt Row
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Barbell)
3
10 reps
-
2
Hip Thrust (Barbell)
3
15 reps
-
3
Romanian Deadlift (Dumbbell)
3
10 reps
-
4
Side Lying Hip Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Barbell)
3
10 reps
-
2
Hip Thrust (Barbell)
3
15 reps
-
3
Romanian Deadlift (Dumbbell)
3
10 reps
-
4
Side Lying Hip Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Barbell)
3
10 reps
-
2
Hip Thrust (Barbell)
3
15 reps
-
3
Romanian Deadlift (Dumbbell)
3
10 reps
-
4
Side Lying Hip Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Barbell)
3
10 reps
-
2
Hip Thrust (Barbell)
3
15 reps
-
3
Romanian Deadlift (Dumbbell)
3
10 reps
-
4
Side Lying Hip Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Bodyweight)
3
20 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Lying Leg Curl
3
10 reps
-
4
Hip Abductor (Machine)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Bodyweight)
3
20 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Lying Leg Curl
3
10 reps
-
4
Hip Abductor (Machine)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Bodyweight)
3
20 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Lying Leg Curl
3
10 reps
-
4
Hip Abductor (Machine)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Bodyweight)
3
20 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Lying Leg Curl
3
10 reps
-
4
Hip Abductor (Machine)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Bodyweight)
3
20 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Lying Leg Curl
3
10 reps
-
4
Hip Abductor (Machine)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Bodyweight)
3
20 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Lying Leg Curl
3
10 reps
-
4
Hip Abductor (Machine)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Bodyweight)
3
20 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Lying Leg Curl
3
10 reps
-
4
Hip Abductor (Machine)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Bodyweight)
3
20 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Lying Leg Curl
3
10 reps
-
4
Hip Abductor (Machine)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8 reps
-
2
Lat Pulldown
3
10 reps
-
3
Standing Shoulder Press (Dumbbell)
3
8 reps
-
4
Chest Supported Row (Dumbbell)
3
10 reps
-
5
Rear Delt Fly (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8 reps
-
2
Lat Pulldown
3
10 reps
-
3
Standing Shoulder Press (Dumbbell)
3
8 reps
-
4
Chest Supported Row (Dumbbell)
3
10 reps
-
5
Rear Delt Fly (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8 reps
-
2
Lat Pulldown
3
10 reps
-
3
Standing Shoulder Press (Dumbbell)
3
8 reps
-
4
Chest Supported Row (Dumbbell)
3
10 reps
-
5
Rear Delt Fly (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8 reps
-
2
Lat Pulldown
3
10 reps
-
3
Standing Shoulder Press (Dumbbell)
3
8 reps
-
4
Chest Supported Row (Dumbbell)
3
10 reps
-
5
Rear Delt Fly (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Pull-Up (Weighted)
3
5 reps
-
3
Bench Press (Dumbbell)
3
10 reps
-
4
Chest Supported Row (Machine)
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Pull-Up (Weighted)
3
5 reps
-
3
Bench Press (Dumbbell)
3
10 reps
-
4
Chest Supported Row (Machine)
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Pull-Up (Weighted)
3
5 reps
-
3
Bench Press (Dumbbell)
3
10 reps
-
4
Chest Supported Row (Machine)
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Pull-Up (Weighted)
3
5 reps
-
3
Bench Press (Dumbbell)
3
10 reps
-
4
Chest Supported Row (Machine)
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Pull-Up (Weighted)
3
5 reps
-
3
Bench Press (Dumbbell)
3
10 reps
-
4
Chest Supported Row (Machine)
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Pull-Up (Weighted)
3
5 reps
-
3
Bench Press (Dumbbell)
3
10 reps
-
4
Chest Supported Row (Machine)
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Pull-Up (Weighted)
3
5 reps
-
3
Bench Press (Dumbbell)
3
10 reps
-
4
Chest Supported Row (Machine)
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Pull-Up (Weighted)
3
5 reps
-
3
Bench Press (Dumbbell)
3
10 reps
-
4
Chest Supported Row (Machine)
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
8 reps
-
2
Step-Up (Weighted)
3
10 reps
-
3
Single Leg Hip Thrust
3
15 reps
-
4
Lateral Banded Walk
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
8 reps
-
2
Step-Up (Weighted)
3
10 reps
-
3
Single Leg Hip Thrust
3
15 reps
-
4
Lateral Banded Walk
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
8 reps
-
2
Step-Up (Weighted)
3
10 reps
-
3
Single Leg Hip Thrust
3
15 reps
-
4
Lateral Banded Walk
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
8 reps
-
2
Step-Up (Weighted)
3
10 reps
-
3
Single Leg Hip Thrust
3
15 reps
-
4
Lateral Banded Walk
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
10 reps
-
2
Single Leg Press
3
10 reps
-
3
Glute Bridge (Barbell)
3
20 reps
-
4
Side Lying Hip Raise
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
10 reps
-
2
Single Leg Press
3
10 reps
-
3
Glute Bridge (Barbell)
3
20 reps
-
4
Side Lying Hip Raise
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
10 reps
-
2
Single Leg Press
3
10 reps
-
3
Glute Bridge (Barbell)
3
20 reps
-
4
Side Lying Hip Raise
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
10 reps
-
2
Single Leg Press
3
10 reps
-
3
Glute Bridge (Barbell)
3
20 reps
-
4
Side Lying Hip Raise
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
10 reps
-
2
Single Leg Press
3
10 reps
-
3
Glute Bridge (Barbell)
3
20 reps
-
4
Side Lying Hip Raise
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
10 reps
-
2
Single Leg Press
3
10 reps
-
3
Glute Bridge (Barbell)
3
20 reps
-
4
Side Lying Hip Raise
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
10 reps
-
2
Single Leg Press
3
10 reps
-
3
Glute Bridge (Barbell)
3
20 reps
-
4
Side Lying Hip Raise
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
10 reps
-
2
Single Leg Press
3
10 reps
-
3
Glute Bridge (Barbell)
3
20 reps
-
4
Side Lying Hip Raise
3
20 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Hip Thrust (Barbell)3 Sets
12 Reps
-
2
Squat (Paused)3 Sets
5 Reps
-
3
Glute Kickback (Cable)3 Sets
12 Reps
-
4
Hip Abduction (Band)3 Sets
12 Reps
-
Day 2
1
Incline Bench Press (Dumbbell)3 Sets
8 Reps
-
2
Chin-Up (Weighted)3 Sets
5 Reps
-
3
Seated Shoulder Press (Dumbbell)3 Sets
12 Reps
-
4
Seated Row (Cable)3 Sets
10 Reps
-
5
Lateral Raise (Cable)3 Sets
12 Reps
-
Day 3
1
Reverse Lunge (Barbell)3 Sets
10 Reps
-
2
Hip Thrust (Barbell)3 Sets
15 Reps
-
3
Romanian Deadlift (Dumbbell)3 Sets
10 Reps
-
4
Side Lying Hip Raise3 Sets
12 Reps
-
Day 4
1
Bench Press (Close Grip)3 Sets
8 Reps
-
2
Lat Pulldown3 Sets
10 Reps
-
3
Standing Shoulder Press (Dumbbell)3 Sets
8 Reps
-
4
Chest Supported Row (Dumbbell)3 Sets
10 Reps
-
5
Rear Delt Fly (Cable)3 Sets
15 Reps
-
Day 5
1
Sumo Deadlift (Barbell)3 Sets
8 Reps
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2
Step-Up (Weighted)3 Sets
10 Reps
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3
Single Leg Hip Thrust3 Sets
15 Reps
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4
Lateral Banded Walk3 Sets
10 Reps
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