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Glute Focused

by Olivia Thompson

Program Description

Unleash your inner strength with the **Glute Focused** program! Over the course of 6 weeks, you'll engage in 18 dynamic workouts designed to sculpt and strengthen your glutes and hamstrings, while improving overall fitness. Each session lasts about 60 minutes and incorporates a mix of compound movements and targeted exercises, ensuring you build muscle effectively and safely. Perfect for novices, this program will guide you through each step, helping you achieve your fitness goals with confidence!

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 23, 2025 04:37
  • Last Edited
    Dec 23, 2025 04:59
Muscle Engagement
Front
Back
MuscleSet
Glutes
16.1%
Hamstrings
14.9%
Quadriceps
11.5%
Abs
11.5%
Upper Back
6.9%
Lats
4.6%
Triceps
4.6%
Front Delts
4.6%
Abductors
3.4%
Cardio
2.3%
Lower Back
2.3%
Calves
2.3%
Stretching
2.3%
Biceps
2.3%
Chest
2.3%
Middle Delts
2.3%
Rear Delts
2.3%
Neck
2.3%
Adductors
1.1%
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Squat (Smith Machine)
3
10 reps
-
3
Hip Thrust (Barbell)
3
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
5
Leg Press
3
10 reps
-
6
Calf Raise (Leg Press)
3
-
7
Dead Bug
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Squat (Smith Machine)
3
10 reps
-
3
Hip Thrust (Barbell)
3
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
5
Leg Press
3
10 reps
-
6
Calf Raise (Leg Press)
3
-
7
Dead Bug
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Squat (Smith Machine)
3
10 reps
-
3
Hip Thrust (Barbell)
3
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
5
Leg Press
3
10 reps
-
6
Calf Raise (Leg Press)
3
-
7
Dead Bug
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Squat (Smith Machine)
3
10 reps
-
3
Hip Thrust (Barbell)
3
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
5
Leg Press
3
10 reps
-
6
Calf Raise (Leg Press)
3
-
7
Dead Bug
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Squat (Smith Machine)
3
10 reps
-
3
Hip Thrust (Barbell)
3
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
5
Leg Press
3
10 reps
-
6
Calf Raise (Leg Press)
3
-
7
Dead Bug
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Squat (Smith Machine)
3
10 reps
-
3
Hip Thrust (Barbell)
3
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
5
Leg Press
3
10 reps
-
6
Calf Raise (Leg Press)
3
-
7
Dead Bug
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Lat Pulldown
3
10 reps
-
3
Bench Press (Barbell)
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Standing Shoulder Press (Dumbbell)
3
10 reps
-
6
Cable Face Pulls
3
12 reps
-
7
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Lat Pulldown
3
10 reps
-
3
Bench Press (Barbell)
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Standing Shoulder Press (Dumbbell)
3
10 reps
-
6
Cable Face Pulls
3
12 reps
-
7
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Lat Pulldown
3
10 reps
-
3
Bench Press (Barbell)
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Standing Shoulder Press (Dumbbell)
3
10 reps
-
6
Cable Face Pulls
3
12 reps
-
7
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Lat Pulldown
3
10 reps
-
3
Bench Press (Barbell)
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Standing Shoulder Press (Dumbbell)
3
10 reps
-
6
Cable Face Pulls
3
12 reps
-
7
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Lat Pulldown
3
10 reps
-
3
Bench Press (Barbell)
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Standing Shoulder Press (Dumbbell)
3
10 reps
-
6
Cable Face Pulls
3
12 reps
-
7
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Lat Pulldown
3
10 reps
-
3
Bench Press (Barbell)
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Standing Shoulder Press (Dumbbell)
3
10 reps
-
6
Cable Face Pulls
3
12 reps
-
7
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Seated Hamstring Curl
3
10 reps
-
4
Step-Up (Weighted)
3
8 reps
-
5
Glute Kickback (Cable)
3
15 reps
-
6
Hip Abductor (Machine)
3
15 reps
-
7
Russian Twist (Dumbbell)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Seated Hamstring Curl
3
10 reps
-
4
Step-Up (Weighted)
3
8 reps
-
5
Glute Kickback (Cable)
3
15 reps
-
6
Hip Abductor (Machine)
3
15 reps
-
7
Russian Twist (Dumbbell)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Seated Hamstring Curl
3
10 reps
-
4
Step-Up (Weighted)
3
8 reps
-
5
Glute Kickback (Cable)
3
15 reps
-
6
Hip Abductor (Machine)
3
15 reps
-
7
Russian Twist (Dumbbell)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Seated Hamstring Curl
3
10 reps
-
4
Step-Up (Weighted)
3
8 reps
-
5
Glute Kickback (Cable)
3
15 reps
-
6
Hip Abductor (Machine)
3
15 reps
-
7
Russian Twist (Dumbbell)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Seated Hamstring Curl
3
10 reps
-
4
Step-Up (Weighted)
3
8 reps
-
5
Glute Kickback (Cable)
3
15 reps
-
6
Hip Abductor (Machine)
3
15 reps
-
7
Russian Twist (Dumbbell)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Seated Hamstring Curl
3
10 reps
-
4
Step-Up (Weighted)
3
8 reps
-
5
Glute Kickback (Cable)
3
15 reps
-
6
Hip Abductor (Machine)
3
15 reps
-
7
Russian Twist (Dumbbell)
3
20 reps
-
Week 1
1 / 6 Weeks
Day 3
1
Treadmill
1 Set
10 mins
-
2
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
-
3
Seated Hamstring Curl
3 Sets
10 Reps
-
4
Step-Up (Weighted)
3 Sets
8 Reps
-
5
Glute Kickback (Cable)
3 Sets
15 Reps
-
6
Hip Abductor (Machine)
3 Sets
15 Reps
-
7
Russian Twist (Dumbbell)
3 Sets
20 Reps
-
Day 1
1
Treadmill
1 Set
10 mins
-
2
Squat (Smith Machine)
3 Sets
10 Reps
-
3
Hip Thrust (Barbell)
3 Sets
10 Reps
-
4
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
-
5
Leg Press
3 Sets
10 Reps
-
6
Calf Raise (Leg Press)
3 Sets
-
7
Dead Bug
3 Sets
10 Reps
-
Day 2
1
Treadmill
1 Set
10 mins
-
2
Lat Pulldown
3 Sets
10 Reps
-
3
Bench Press (Barbell)
3 Sets
10 Reps
-
4
Seated Row (Cable)
3 Sets
10 Reps
-
5
Standing Shoulder Press (Dumbbell)
3 Sets
10 Reps
-
6
Cable Face Pulls
3 Sets
12 Reps
-
7
Plank
3 Sets
1 mins
-