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Female 4x glute focused

by M.Dugajic
17 athletes joined

Program Description

Bodybuilding glute focused female 4x a week program

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Aug 08, 2024 07:26
  • Last Edited
    Sep 14, 2025 09:56

Summary

Unleash your potential with the Female 4x Glute Focused program, a comprehensive 8-week training plan designed specifically for women looking to sculpt and strengthen their glutes. This program features four targeted workouts per week, incorporating a mix of barbell, dumbbell, and machine exercises like Romanian deadlifts, lunges, and hip extensions to maximize muscle engagement. With a focus on both strength and endurance, you'll build a powerful lower body while enhancing overall fitness. Get ready to transform your physique and boost your confidence!
Muscle Engagement
Front
Back
MuscleSet
Glutes
17.2%
Hamstrings
13.5%
Quadriceps
11.5%
Upper Back
10.2%
Lats
9.5%
Lower Back
6.9%
Front Delts
6%
Biceps
4.6%
Calves
4.4%
Chest
4.1%
Middle Delts
3.9%
Triceps
3.6%
Abs
2.5%
Adductors
1.6%
Abductors
0.5%
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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
Romanian Deadlift (Barbell)
3
RPE 7
2
Lunge (Dumbbell)
3
RPE 7
3
Hip Extension
3
RPE 7
4
Lat Pulldown
3
RPE 7
5
Overhead Press (Machine)
2
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
RPE 7.5
2
Lunge (Dumbbell)
3
RPE 7.5
3
Hip Extension
3
RPE 7.5
4
Lat Pulldown
3
RPE 7.5
5
Overhead Press (Machine)
2
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
RPE 8
2
Lunge (Dumbbell)
3
RPE 8
3
Hip Extension
3
RPE 8
4
Lat Pulldown
3
RPE 8
5
Overhead Press (Machine)
2
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
RPE 8
2
Lunge (Dumbbell)
3
RPE 8
3
Hip Extension
3
RPE 8
4
Lat Pulldown
3
RPE 8
5
Overhead Press (Machine)
2
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
RPE 8
2
Lunge (Dumbbell)
4
RPE 8
3
Hip Extension
3
RPE 8
4
Lat Pulldown
3
RPE 8
5
Overhead Press (Machine)
3
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
RPE 9
2
Lunge (Dumbbell)
3
RPE 9
3
Hip Extension
3
RPE 9
4
Lat Pulldown
3
RPE 9
5
Overhead Press (Machine)
2
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
RPE 10
2
Lunge (Dumbbell)
3
RPE 10
3
Hip Extension
3
RPE 10
4
Lat Pulldown
3
RPE 10
5
Overhead Press (Machine)
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Lunge (Dumbbell)
2
-
3
Hip Extension
2
-
4
Lat Pulldown
2
-
5
Overhead Press (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
RPE 7
2
Calf Raise (Leg Press)
2
RPE 8
3
Seated Row (Cable)
3
RPE 7
4
Incline Bench Press (Barbell)
2
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
RPE 7.5
2
Calf Raise (Leg Press)
2
RPE 8
3
Seated Row (Cable)
3
RPE 7.5
4
Incline Bench Press (Barbell)
2
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
RPE 8
2
Calf Raise (Leg Press)
2
RPE 8
3
Seated Row (Cable)
3
RPE 8
4
Incline Bench Press (Barbell)
2
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
RPE 8
2
Calf Raise (Leg Press)
2
RPE 8
3
Seated Row (Cable)
3
RPE 8
4
Incline Bench Press (Barbell)
2
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
RPE 8
2
Calf Raise (Leg Press)
3
RPE 8
3
Seated Row (Cable)
3
RPE 8
4
Incline Bench Press (Barbell)
3
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
RPE 9
2
Calf Raise (Leg Press)
3
RPE 9
3
Seated Row (Cable)
3
RPE 9
4
Incline Bench Press (Barbell)
2
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
RPE 10
2
Calf Raise (Leg Press)
3
RPE 10
3
Seated Row (Cable)
3
RPE 10
4
Incline Bench Press (Barbell)
3
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
-
2
Calf Raise (Leg Press)
2
-
3
Seated Row (Cable)
2
-
4
Incline Bench Press (Barbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
RPE 7
2
Glute Bridge (Barbell)
3
RPE 7
3
Leg Curl
3
RPE 7
4
Pull-Up (Assisted)
3
RPE 7
5
Upright Row (Cable)
2
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
RPE 7.5
2
Glute Bridge (Barbell)
3
RPE 7.5
3
Leg Curl
3
RPE 7.5
4
Pull-Up (Assisted)
3
RPE 7.5
5
Upright Row (Cable)
2
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
RPE 8
2
Glute Bridge (Barbell)
3
RPE 8
3
Leg Curl
3
RPE 8
4
Pull-Up (Assisted)
3
RPE 8
5
Upright Row (Cable)
2
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
RPE 8
2
Glute Bridge (Barbell)
3
RPE 8
3
Leg Curl
3
RPE 8
4
Pull-Up (Assisted)
3
RPE 8
5
Upright Row (Cable)
2
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
4
RPE 8
2
Glute Bridge (Barbell)
3
RPE 8
3
Leg Curl
3
RPE 8
4
Pull-Up (Assisted)
3
RPE 8
5
Upright Row (Cable)
3
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
RPE 9
2
Glute Bridge (Barbell)
3
RPE 9
3
Leg Curl
3
RPE 9
4
Pull-Up (Assisted)
3
RPE 9
5
Upright Row (Cable)
2
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
RPE 10
2
Glute Bridge (Barbell)
3
RPE 10
3
Leg Curl
3
RPE 10
4
Pull-Up (Assisted)
3
RPE 10
5
Upright Row (Cable)
3
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
2
-
2
Glute Bridge (Barbell)
2
-
3
Leg Curl
2
-
4
Pull-Up (Assisted)
2
-
5
Upright Row (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
RPE 7
2
Hip Extension
3
RPE 7
3
Calf Raise (Leg Press)
2
RPE 7.5
4
Seated Row (Cable)
3
RPE 7
5
Incline Bench Press (Dumbbell)
2
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
RPE 7.5
2
Hip Extension
3
RPE 7.5
3
Calf Raise (Leg Press)
2
RPE 8
4
Seated Row (Cable)
3
RPE 7.5
5
Incline Bench Press (Dumbbell)
2
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
RPE 8
2
Hip Extension
3
RPE 8
3
Calf Raise (Leg Press)
2
RPE 8
4
Seated Row (Cable)
3
RPE 8
5
Incline Bench Press (Dumbbell)
2
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
RPE 8
2
Hip Extension
3
RPE 8
3
Calf Raise (Leg Press)
2
RPE 8
4
Seated Row (Cable)
3
RPE 8
5
Incline Bench Press (Dumbbell)
2
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
RPE 8
2
Hip Extension
3
RPE 8
3
Calf Raise (Leg Press)
3
RPE 8
4
Seated Row (Cable)
3
RPE 8
5
Incline Bench Press (Dumbbell)
3
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
RPE 9
2
Hip Extension
3
RPE 9
3
Calf Raise (Leg Press)
3
RPE 9
4
Seated Row (Cable)
3
RPE 9
5
Incline Bench Press (Dumbbell)
2
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
RPE 10
2
Hip Extension
3
RPE 10
3
Calf Raise (Leg Press)
3
RPE 10
4
Seated Row (Cable)
3
RPE 10
5
Incline Bench Press (Dumbbell)
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
-
2
Hip Extension
2
-
3
Calf Raise (Leg Press)
2
-
4
Seated Row (Cable)
2
-
5
Incline Bench Press (Dumbbell)
2
-
Week 1
1 / 8 Weeks
Day 1
1
Romanian Deadlift (Barbell)
3 Sets
@7
2
Lunge (Dumbbell)
3 Sets
@7
3
Hip Extension
3 Sets
@7
4
Lat Pulldown
3 Sets
@7
5
Overhead Press (Machine)
2 Sets
@7
Day 2
1
Leg Press (45 Degrees)
3 Sets
@7
2
Calf Raise (Leg Press)
2 Sets
@8
3
Seated Row (Cable)
3 Sets
@7
4
Incline Bench Press (Barbell)
2 Sets
@7.5
Day 3
1
Lunge (Dumbbell)
3 Sets
@7
2
Glute Bridge (Barbell)
3 Sets
@7
3
Leg Curl
3 Sets
@7
4
Pull-Up (Assisted)
3 Sets
@7
5
Upright Row (Cable)
2 Sets
@7.5
Day 4
1
High Bar Squat (Barbell)
3 Sets
@7
2
Hip Extension
3 Sets
@7
3
Calf Raise (Leg Press)
2 Sets
@7.5
4
Seated Row (Cable)
3 Sets
@7
5
Incline Bench Press (Dumbbell)
2 Sets
@7.5