Glute Hypertrophy
Hypertrophy based program designed for beginners to strengthen and shape their glutes. Additionally, imbalances between legs will be reduced.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Back Squat | 3 | 5 reps | 75% |
| 2 | Romanian Deadlift (Barbell) | 3 | 6–8 reps | @8 |
| Superset | ||||
| 3A | Leg Curl | 3 | 12–15 reps | @8 |
| 3B | Swiss Ball Leg Curl | 3 | 12–15 reps | @9 |
| 4 | Hip Abduction (Elevated Glutes) | 3 | 25–30 reps | @8 |
| 5 | Leg Raise (Captain's Chair) | 3 | 20 reps | @8 |
| 6 | Cable Crunch | 2 | 15 reps | @8 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Seated Shoulder Press (Dumbbell) | 3 | 10–12 reps | @8 |
| 2 | Lat Pulldown (Close Grip) | 3 | 10–12 reps | @8 |
| 3 | Seated Row (Cable) | 3 | 12–15 reps | @8 |
| 4 | Lean Away Cable Lateral Raise | 3 | 12–15 reps | @8 |
| 5 | Reverse Pec Deck | 4 | 15–20 reps | @8 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Hip Thrust (Barbell) | 4 | 10–12 reps | @8 |
| Superset | ||||
| 2A | Pull Through (Cable) | 3 | 10–12 reps | @8 |
| 2B | Single Leg Hip Thrust | 3 | 12–15 reps | @9 |
| 3 | Glute Kickback (Cable) | 3 | 12–15 reps | @8 |
| 4 | Standing Calf Raise | 3 | 15–20 reps | @8 |
| 5 | Standing Calf Raise | 3 | 15–20 reps | @8 |
| 6 | Leg Raise (Captain's Chair) | 3 | 20 reps | @8 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Wide Grip Lat Pulldown | 3 | 8–10 reps | @8 |
| 2 | Single Arm Row (Dumbbell) | 3 | 10–12 reps | @8 |
| 3 | Incline Bench Press (Dumbbell) | 3 | 10–12 reps | @8 |
| 4 | Dumbbell Raise Complex | 2 | 45 reps | @8 |
| 5 | Banded Lateral Raise | 2 | 30 reps | @10 |
| 6 | Banded Squat Bouncer | 3 | 20–25 reps | @8 |
| 7 | Banded Abduction (Seated) | 2 | 20–25 reps | @9 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Walking Lunge (Dumbbell) | 3 | 20 reps | @7 |
| 2 | Glute Kickback (Cable) | 3 | 15–20 reps | @8 |
| 3 | Back Extension | 3 | 15–20 reps | @8 |
| 4 | Banded Side Walk | 2 | 40 reps | @8 |
| 5 | Frog Pump | 2 | 30–50 reps | @8 |
Weeks 2–8 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Glute Hypertrophy is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 8 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 60 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.
Glute Hypertrophy is structured around 5 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 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Glute Hypertrophy 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
