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Glute Hypertrophy

by Jess K.
5 athletes joined

Program Description

To strengthen, define and increase the endurance/performance of the the glutes.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 10, 2024 06:58
  • Last Edited
    Oct 07, 2024 08:28
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Back Squat
3
5 reps
75%
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8
3A
Leg Curl
3
12-15 reps
RPE 8
3B
Swiss Ball Leg Curl
3
12-15 reps
RPE 9
4
Hip Abduction (Elevated Glutes)
3
25-30 reps
RPE 8
5
Leg Raise (Captain's Chair)
3
20 reps
RPE 8
6
Cable Crunch
2
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Back Squat
3
6 reps
78%
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8
3A
Leg Curl
3
12-15 reps
RPE 8
3B
Swiss Ball Leg Curl
3
12-15 reps
RPE 9
4
Hip Abduction (Elevated Glutes)
3
25-30 reps
RPE 8
5
Leg Raise (Captain's Chair)
3
20 reps
RPE 8
6
Cable Crunch
2
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Back Squat
3
6 reps
80%
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8
3A
Leg Curl
3
12-15 reps
RPE 9
3B
Swiss Ball Leg Curl
3
12-15 reps
RPE 9
4
Hip Abduction (Elevated Glutes)
3
25-30 reps
RPE 9
5
Leg Raise (Captain's Chair)
3
20 reps
RPE 9
6
Cable Crunch
2
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Back Squat
4
6 reps
83%
2
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 8
3A
Leg Curl
3
12-15 reps
RPE 9
3B
Swiss Ball Leg Curl
3
12-15 reps
RPE 9
4
Hip Abduction (Elevated Glutes)
3
25-30 reps
RPE 9
5
Leg Raise (Captain's Chair)
3
20 reps
RPE 9
6
Cable Crunch
2
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Back Squat
3
7 reps
80%
2
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 8
3A
Leg Curl
3
12-15 reps
RPE 9
3B
Swiss Ball Leg Curl
3
12-15 reps
RPE 9
4
Hip Abduction (Elevated Glutes)
3
25-30 reps
RPE 9
5
Leg Raise (Captain's Chair)
3
20 reps
RPE 9
6
Cable Crunch
2
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Back Squat
4
7 reps
75%
2
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 8
3A
Leg Curl
3
12-15 reps
RPE 9
3B
Swiss Ball Leg Curl
3
12-15 reps
RPE 9
4
Hip Abduction (Elevated Glutes)
3
25-30 reps
RPE 9
5
Leg Raise (Captain's Chair)
3
20 reps
RPE 9
6
Cable Crunch
2
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Back Squat
2
5 reps
70%
2
Lying Leg Curl
3
20 reps
RPE 8
3
Swiss Ball Triple Threat
3
45 reps
RPE 8
4
Elevated Glute Bridge
3
30 reps
RPE 8
5
Leg Raise (Captain's Chair)
3
20 reps
RPE 8
6
Cable Crunch
2
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Back Squat
2
5 reps
65%
2
Lying Leg Curl
3
20 reps
RPE 8
3
Swiss Ball Triple Threat
3
45 reps
RPE 8
4
Elevated Glute Bridge
3
30 reps
RPE 8
5
Leg Raise (Captain's Chair)
3
20 reps
RPE 8
6
Cable Crunch
2
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 8
2
Lat Pulldown (Close Grip)
3
10-12 reps
RPE 8
3
Seated Row (Cable)
3
12-15 reps
RPE 8
4
Lean Away Cable Lateral Raise
3
12-15 reps
RPE 8
5
Reverse Pec Deck
4
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 8
2
Lat Pulldown (Close Grip)
3
10-12 reps
RPE 8
3
Seated Row (Cable)
3
12-15 reps
RPE 8
4
Lean Away Cable Lateral Raise
3
12-15 reps
RPE 8
5
Reverse Cable Flye
4
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 8
2
Lat Pulldown (Close Grip)
3
10-12 reps
RPE 8
3
Seated Row (Cable)
3
12-15 reps
RPE 8
4
Lean Away Cable Lateral Raise
3
12-15 reps
RPE 8
5
Reverse Pec Deck
4
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
4
10-12 reps
RPE 8
2
Lat Pulldown (Close Grip)
3
10-12 reps
RPE 9
3
Seated Row (Cable)
3
12-15 reps
RPE 9
4
Lean Away Cable Lateral Raise
3
12-15 reps
RPE 9
5
Reverse Cable Flye
4
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
4
10-12 reps
RPE 8
2
Lat Pulldown (Close Grip)
3
10-12 reps
RPE 8
3
Seated Row (Cable)
3
12-15 reps
RPE 8
4
Lean Away Cable Lateral Raise
3
12-15 reps
RPE 8
5
Reverse Pec Deck
4
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
4
10-12 reps
RPE 8
2
Lat Pulldown (Close Grip)
3
10-12 reps
RPE 9
3
Seated Row (Cable)
3
12-15 reps
RPE 9
4
Lean Away Cable Lateral Raise
3
12-15 reps
RPE 9
5
Reverse Cable Flye
4
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Banded Sumo Walk
3
20 reps
RPE 8
2
Banded Side Walk
3
30 reps
RPE 8
3
Glute Kickback (Cable)
3
12-15 reps
RPE 8
4
Hip Abduction (Elevated Glutes)
3
25-30 reps
RPE 9
5
Dumbbell Raise Complex
2
45 reps
RPE 9
6
Reverse Pec Deck
4
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Banded Sumo Walk
3
20 reps
RPE 8
2
Banded Side Walk
3
30 reps
RPE 8
3
Glute Kickback (Cable)
3
12-15 reps
RPE 8
4
Hip Abduction (Elevated Glutes)
3
25-30 reps
RPE 9
5
Dumbbell Raise Complex
2
45 reps
RPE 9
6
Reverse Pec Deck
4
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
10-12 reps
RPE 8
2A
Pull Through (Cable)
3
10-12 reps
RPE 8
2B
Single Leg Hip Thrust
3
12-15 reps
RPE 9
3
Glute Kickback (Cable)
3
12-15 reps
RPE 8
4
Standing Calf Raise
3
15-20 reps
RPE 8
5
Leg Raise (Captain's Chair)
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
10-12 reps
RPE 8
2A
Pull Through (Cable)
3
10-12 reps
RPE 8
2B
Single Leg Hip Thrust
3
12-15 reps
RPE 9
3
Glute Kickback (Cable)
3
12-15 reps
RPE 8
4
Standing Calf Raise
3
15-20 reps
RPE 8
5
Leg Raise (Captain's Chair)
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
10-12 reps
RPE 8
2A
Pull Through (Cable)
3
10-12 reps
RPE 8
2B
Single Leg Hip Thrust
3
12-15 reps
RPE 9
3
Glute Kickback (Cable)
3
12-15 reps
RPE 8
4
Standing Calf Raise
3
15-20 reps
RPE 8
5
Leg Raise (Captain's Chair)
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
10-12 reps
RPE 8
2A
Pull Through (Cable)
3
10-12 reps
RPE 8
2B
Single Leg Hip Thrust
3
12-15 reps
RPE 9
3
Glute Kickback (Cable)
3
12-15 reps
RPE 8
4
Standing Calf Raise
3
15-20 reps
RPE 8
5
Leg Raise (Captain's Chair)
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
10-12 reps
RPE 8
2A
Pull Through (Cable)
3
10-12 reps
RPE 8
2B
Single Leg Hip Thrust
3
12-15 reps
RPE 9
3
Glute Kickback (Cable)
3
12-15 reps
RPE 8
4
Standing Calf Raise
3
15-20 reps
RPE 8
5
Leg Raise (Captain's Chair)
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
10-12 reps
RPE 8
2A
Pull Through (Cable)
3
10-12 reps
RPE 8
2B
Single Leg Hip Thrust
3
12-15 reps
RPE 9
3
Glute Kickback (Cable)
3
12-15 reps
RPE 8
4
Standing Calf Raise
3
15-20 reps
RPE 8
5
Leg Raise (Captain's Chair)
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Banded Side Lying Clams
3
20 reps
RPE 8
2
Single Leg Hip Thrust
3
12-15 reps
RPE 9
3A
Banded Side Walk
2
30 reps
RPE 8
3B
Frog Pump
2
20 reps
RPE 8
4
Standing Calf Raise
3
15-20 reps
RPE 8
5
Leg Raise (Captain's Chair)
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Banded Side Lying Clams
3
20 reps
RPE 8
2
Single Leg Hip Thrust
3
12-15 reps
RPE 9
3A
Banded Side Walk
2
30 reps
RPE 8
3B
Frog Pump
2
20 reps
RPE 8
4
Standing Calf Raise
3
15-20 reps
RPE 8
5
Leg Raise (Captain's Chair)
3
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
8-10 reps
RPE 8
2
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
4
Dumbbell Raise Complex
2
45 reps
RPE 8
5
Banded Lateral Raise
2
30 reps
RPE 10
6
Banded Squat Bouncer
3
20-25 reps
RPE 8
7
Banded Abduction (Seated)
2
20-25 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
8-10 reps
RPE 8
2
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
4
Dumbbell Raise Complex
2
45 reps
RPE 8
5
Banded Lateral Raise
2
30 reps
RPE 10
6
Banded Squat Bouncer
3
20-25 reps
RPE 8
7
Banded Abduction (Seated)
2
20-25 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
8-10 reps
RPE 8
2
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
4
Dumbbell Raise Complex
2
45 reps
RPE 8
5
Banded Lateral Raise
2
30 reps
RPE 10
6
Banded Squat Bouncer
3
20-25 reps
RPE 8
7
Banded Abduction (Seated)
2
20-25 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
8-10 reps
RPE 8
2
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
4
Dumbbell Raise Complex
2
45 reps
RPE 8
5
Banded Lateral Raise
2
30 reps
RPE 10
6
Banded Squat Bouncer
3
20-25 reps
RPE 8
7
Banded Abduction (Seated)
2
20-25 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
8-10 reps
RPE 8
2
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
4
Dumbbell Raise Complex
2
45 reps
RPE 8
5
Banded Lateral Raise
2
30 reps
RPE 10
6
Banded Squat Bouncer
3
20-25 reps
RPE 8
7
Banded Abduction (Seated)
2
20-25 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
8-10 reps
RPE 8
2
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
4
Dumbbell Raise Complex
2
45 reps
RPE 8
5
Banded Lateral Raise
2
30 reps
RPE 10
6
Banded Squat Bouncer
3
20-25 reps
RPE 8
7
Banded Abduction (Seated)
2
20-25 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lower Back Extension (Pumper)
3
15-20 reps
RPE 8
2
Banded Squat Bouncer
3
20-25 reps
RPE 8
3
Banded Abduction (Seated)
2
20-25 reps
RPE 8
4
Glute Kickback (Cable)
3
15-20 reps
RPE 8
5
Wide Grip Lat Pulldown
3
12-15 reps
RPE 10
6
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lower Back Extension (Pumper)
3
15-20 reps
RPE 8
2
Banded Squat Bouncer
3
20-25 reps
RPE 8
3
Banded Abduction (Seated)
2
20-25 reps
RPE 8
4
Glute Kickback (Cable)
3
15-20 reps
RPE 8
5
Wide Grip Lat Pulldown
3
12-15 reps
RPE 10
6
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
20 reps
RPE 7
2
Glute Kickback (Cable)
3
15-20 reps
RPE 8
3
Back Extension
3
15-20 reps
RPE 8
4
Banded Side Walk
2
40 reps
RPE 8
5
Frog Pump
2
30-50 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
20 reps
RPE 7
2
Pull Through (Cable)
3
15-20 reps
RPE 8
3
Back Extension
3
15-20 reps
RPE 8
4
Banded Side Walk
2
40 reps
RPE 8
5
Frog Pump
2
30-50 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
20 reps
RPE 7
2
Glute Kickback (Cable)
3
15-20 reps
RPE 8
3
Back Extension
3
15-20 reps
RPE 8
4
Banded Side Walk
2
40 reps
RPE 8
5
Frog Pump
2
30-50 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
20 reps
RPE 7
2
Pull Through (Cable)
4
15-20 reps
RPE 8
3
Back Extension
3
15-20 reps
RPE 8
4
Banded Side Walk
2
40 reps
RPE 8
5
Frog Pump
2
30-50 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
20 reps
RPE 7
2
Glute Kickback
4
15-20 reps
RPE 8
3
Back Extension
3
15-20 reps
RPE 8
4
Banded Side Walk
2
40 reps
RPE 8
5
Frog Pump
2
30-50 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
20 reps
RPE 7
2
Pull Through (Cable)
4
15-20 reps
RPE 8
3
Back Extension
3
15-20 reps
RPE 8
4
Banded Side Walk
2
40 reps
RPE 8
5
Frog Pump
2
30-50 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
20 reps
RPE 8
2
Pull Through (Cable)
3
15-20 reps
RPE 8
3
Banded Side Lying Clams
3
20 reps
RPE 8
4
Lean Away Cable Lateral Raise
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
20 reps
RPE 8
2
Pull Through (Cable)
3
15-20 reps
RPE 8
3
Banded Side Lying Clams
3
20 reps
RPE 8
4
Lean Away Cable Lateral Raise
3
12-15 reps
RPE 8
Week 1
1 / 8 Weeks
Day 1
1
Back Squat
3 Sets
5 Reps
75%
2
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
@8
3A
Leg Curl
3 Sets
12-15 Reps
@8
3B
Swiss Ball Leg Curl
3 Sets
12-15 Reps
@9
4
Hip Abduction (Elevated Glutes)
3 Sets
25-30 Reps
@8
5
Leg Raise (Captain's Chair)
3 Sets
20 Reps
@8
6
Cable Crunch
2 Sets
15 Reps
@8
Day 2
1
Seated Shoulder Press (Dumbbell)
3 Sets
10-12 Reps
@8
2
Lat Pulldown (Close Grip)
3 Sets
10-12 Reps
@8
3
Seated Row (Cable)
3 Sets
12-15 Reps
@8
4
Lean Away Cable Lateral Raise
3 Sets
12-15 Reps
@8
5
Reverse Pec Deck
4 Sets
15-20 Reps
@8
Day 3
1
Hip Thrust (Barbell)
4 Sets
10-12 Reps
@8
2A
Pull Through (Cable)
3 Sets
10-12 Reps
@8
2B
Single Leg Hip Thrust
3 Sets
12-15 Reps
@9
3
Glute Kickback (Cable)
3 Sets
12-15 Reps
@8
4
Standing Calf Raise
3 Sets
15-20 Reps
@8
5
Leg Raise (Captain's Chair)
3 Sets
20 Reps
@8
Day 4
1
Wide Grip Lat Pulldown
3 Sets
8-10 Reps
@8
2
Single Arm Row (Dumbbell)
3 Sets
10-12 Reps
@8
3
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
@8
4
Dumbbell Raise Complex
2 Sets
45 Reps
@8
5
Banded Lateral Raise
2 Sets
30 Reps
@10
6
Banded Squat Bouncer
3 Sets
20-25 Reps
@8
7
Banded Abduction (Seated)
2 Sets
20-25 Reps
@9
Day 5
1
Walking Lunge (Dumbbell)
3 Sets
20 Reps
@7
2
Glute Kickback (Cable)
3 Sets
15-20 Reps
@8
3
Back Extension
3 Sets
15-20 Reps
@8
4
Banded Side Walk
2 Sets
40 Reps
@8
5
Frog Pump
2 Sets
30-50 Reps
@8