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Glute Hypertrophy

by Jess K.
13 athletes joined
5.0
(1 rating)

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
    Jun 20, 2025 02:18

Summary

Unleash your potential with the Glute Hypertrophy program, a meticulously crafted 8-week journey designed to sculpt and strengthen your glutes. With five training days each week, this program combines lower body strength and hypertrophy workouts, featuring compound lifts like the Back Squat and Hip Thrust alongside targeted isolation exercises. Expect to challenge yourself with varied rep ranges and intensities, ensuring progressive overload for optimal muscle growth. Equip yourself with a full gym and get ready to elevate your lower body game!
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4.8 Stars with 10, 000+ Ratings
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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
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
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
Jess K.Age 37, Man
3 days ago
5 weeks complete
2 years of prior experience
More than expected strength gains
As expected muscle gains
No modifications
It's a good program to correct gluteal imbalances.