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4 day body Recomp Glute builder

by Ashley V.

Program Description

Transform your physique with the 4-Day Body Recomp Glute Builder, a focused 4-week program designed to sculpt and strengthen your glutes while enhancing overall body composition. This program combines targeted resistance training and strategic recovery days, ensuring you maximize muscle growth and fat loss. With four sessions each week, you'll engage in a variety of exercises that challenge your strength and endurance. Get ready to build a powerful backside and redefine your fitness journey!

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting, Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    50 minutes
  • Created
    Mar 05, 2026 03:01
  • Last Edited
    Mar 05, 2026 03:18
Muscle Engagement
Front
Back
MuscleSet
Abs
17.9%
Glutes
12.1%
Quadriceps
10.1%
Hamstrings
9.6%
Upper Back
7.3%
Lats
6.6%
Triceps
6.6%
Middle Delts
6.6%
Biceps
4.8%
Front Delts
4.3%
Rear Delts
3.8%
Lower Back
3.3%
Adductors
2.5%
Stretching
1.5%
Abductors
1.5%
Forearms
1.5%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
10-15 reps
-
2
Romanian Deadlift (Barbell)
3
10-12 reps
-
3
Walking Lunge (Dumbbell)
3
10-12 reps
-
4
Back Extension (Weighted)
3
12-15 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
10-15 reps
-
2
Romanian Deadlift (Barbell)
3
10-12 reps
-
3
Walking Lunge (Dumbbell)
3
10-12 reps
-
4
Back Extension (Weighted)
3
12-15 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
10-15 reps
-
2
Romanian Deadlift (Barbell)
3
10-12 reps
-
3
Walking Lunge (Dumbbell)
3
10-12 reps
-
4
Back Extension (Weighted)
3
12-15 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
10-15 reps
-
2
Romanian Deadlift (Barbell)
3
10-12 reps
-
3
Walking Lunge (Dumbbell)
3
10-12 reps
-
4
Back Extension (Weighted)
3
12-15 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12-15 reps
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Single Arm Row (Dumbbell)
3
10 reps
-
4
Tricep Rope Push Down (Cable)
3
12-15 reps
-
5
Overhead Tricep Extension (Barbell)
3
10-12 reps
-
6
Pull-Up (Assisted)
3
8 reps
-
7
Cable Crunch
3
15 reps
-
8
Dead Bug
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12-15 reps
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Single Arm Row (Dumbbell)
3
10 reps
-
4
Tricep Rope Push Down (Cable)
3
12-15 reps
-
5
Overhead Tricep Extension (Barbell)
3
10-12 reps
-
6
Pull-Up (Assisted)
3
8 reps
-
7
Cable Crunch
3
15 reps
-
8
Dead Bug
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12-15 reps
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Single Arm Row (Dumbbell)
3
10 reps
-
4
Tricep Rope Push Down (Cable)
3
12-15 reps
-
5
Overhead Tricep Extension (Barbell)
3
10-12 reps
-
6
Pull-Up (Assisted)
3
8 reps
-
7
Cable Crunch
3
15 reps
-
8
Dead Bug
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12-15 reps
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Single Arm Row (Dumbbell)
3
10 reps
-
4
Tricep Rope Push Down (Cable)
3
12-15 reps
-
5
Overhead Tricep Extension (Barbell)
3
10-12 reps
-
6
Pull-Up (Assisted)
3
8 reps
-
7
Cable Crunch
3
15 reps
-
8
Dead Bug
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
-
3
Step-Up (Weighted)
3
10-12 reps
-
4
Hip Abduction (Band)
3
12-15 reps
-
5
Sumo Squat
3
10-12 reps
-
6
Hanging Knee Raise
3
12 reps
-
7
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
8
Plank
3
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
-
3
Step-Up (Weighted)
3
10-12 reps
-
4
Hip Abduction (Band)
3
12-15 reps
-
5
Sumo Squat
3
10-12 reps
-
6
Hanging Knee Raise
3
12 reps
-
7
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
8
Plank
3
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
-
3
Step-Up (Weighted)
3
10-12 reps
-
4
Hip Abduction (Band)
3
12-15 reps
-
5
Sumo Squat
3
10-12 reps
-
6
Hanging Knee Raise
3
12 reps
-
7
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
8
Plank
3
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
-
3
Step-Up (Weighted)
3
10-12 reps
-
4
Hip Abduction (Band)
3
12-15 reps
-
5
Sumo Squat
3
10-12 reps
-
6
Hanging Knee Raise
3
12 reps
-
7
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
8
Plank
3
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8-10 reps
-
2
Lateral Raise (Dumbbell)
3
12-15 reps
-
3
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
4
Tricep Dip (Bodyweight)
3
8-12 reps
-
5
Hammer Curl (Dumbbell)
3
10-12 reps
-
6
Pallof Press
3
12 reps
-
7
Side Plank
3
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8-10 reps
-
2
Lateral Raise (Dumbbell)
3
12-15 reps
-
3
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
4
Tricep Dip (Bodyweight)
3
8-12 reps
-
5
Hammer Curl (Dumbbell)
3
10-12 reps
-
6
Pallof Press
3
12 reps
-
7
Side Plank
3
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8-10 reps
-
2
Lateral Raise (Dumbbell)
3
12-15 reps
-
3
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
4
Tricep Dip (Bodyweight)
3
8-12 reps
-
5
Hammer Curl (Dumbbell)
3
10-12 reps
-
6
Pallof Press
3
12 reps
-
7
Side Plank
3
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8-10 reps
-
2
Lateral Raise (Dumbbell)
3
12-15 reps
-
3
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
4
Tricep Dip (Bodyweight)
3
8-12 reps
-
5
Hammer Curl (Dumbbell)
3
10-12 reps
-
6
Pallof Press
3
12 reps
-
7
Side Plank
3
30 mins
-
Week 1
1 / 4 Weeks
Day 1
1
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
-
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
3
Walking Lunge (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
4
Back Extension (Weighted)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
5
Reverse Abs Crunch (Bodyweight)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
Day 2
1
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
-
2
Seated Row (Cable)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
3
Single Arm Row (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
4
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
5
Overhead Tricep Extension (Barbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
6
Pull-Up (Assisted)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
7
Cable Crunch
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
8
Dead Bug
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
Day 3
1
Goblet Squat
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
-
2
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
-
3
Step-Up (Weighted)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
4
Hip Abduction (Band)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
5
Sumo Squat
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
6
Hanging Knee Raise
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
7
Reverse Abs Crunch (Bodyweight)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
8
Plank
1 Set
1 Set
1 Set
30 mins
30 mins
30 mins
-
-
-
Day 4
1
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
-
2
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
3
Rear Delt Fly (Dumbbell)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
4
Tricep Dip (Bodyweight)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
5
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
6
Pallof Press
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
7
Side Plank
1 Set
1 Set
1 Set
30 mins
30 mins
30 mins
-
-
-