4 day body Recomp Glute builder
Transform your shape and strengthen your glutes in just 4 weeks—get ready to feel powerful and confident with every step you take!
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Hip Thrust (Barbell) | 1 | 10–15 reps |
| 1 | 10–15 reps | ||
| 1 | 10–15 reps | ||
| 1 | 10–15 reps | ||
| 2 | Romanian Deadlift (Barbell) | 1 | 10–12 reps |
| 1 | 10–12 reps | ||
| 1 | 10–12 reps | ||
| 3 | Walking Lunge (Dumbbell) | 1 | 10–12 reps |
| 1 | 10–12 reps | ||
| 1 | 10–12 reps | ||
| 4 | Back Extension (Weighted) | 1 | 12–15 reps |
| 1 | 12–15 reps | ||
| 1 | 12–15 reps | ||
| 5 | Reverse Abs Crunch (Bodyweight) | 1 | 15 reps |
| 1 | 15 reps | ||
| 1 | 15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Lat Pulldown | 1 | 12–15 reps |
| 1 | 12–15 reps | ||
| 1 | 12–15 reps | ||
| 1 | 12–15 reps | ||
| 2 | Seated Row (Cable) | 1 | 10–12 reps |
| 1 | 10–12 reps | ||
| 1 | 10–12 reps | ||
| 3 | Single Arm Row (Dumbbell) | 1 | 10 reps |
| 1 | 10 reps | ||
| 1 | 10 reps | ||
| 4 | Tricep Rope Push Down (Cable) | 1 | 12–15 reps |
| 1 | 12–15 reps | ||
| 1 | 12–15 reps | ||
| 5 | Overhead Tricep Extension (Barbell) | 1 | 10–12 reps |
| 1 | 10–12 reps | ||
| 1 | 10–12 reps | ||
| 6 | Pull-Up (Assisted) | 1 | 8 reps |
| 1 | 8 reps | ||
| 1 | 8 reps | ||
| 7 | Cable Crunch | 1 | 15 reps |
| 1 | 15 reps | ||
| 1 | 15 reps | ||
| 8 | Dead Bug | 1 | 10 reps |
| 1 | 10 reps | ||
| 1 | 10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Goblet Squat | 1 | 8–12 reps |
| 1 | 8–12 reps | ||
| 1 | 8–12 reps | ||
| 1 | 8–12 reps | ||
| 2 | Bulgarian Split Squat (Dumbbell) | 1 | 10–12 reps |
| 1 | 10–12 reps | ||
| 1 | 10–12 reps | ||
| 1 | 10–12 reps | ||
| 3 | Step-Up (Weighted) | 1 | 10–12 reps |
| 1 | 10–12 reps | ||
| 1 | 10–12 reps | ||
| 4 | Hip Abduction (Band) | 1 | 12–15 reps |
| 1 | 12–15 reps | ||
| 1 | 12–15 reps | ||
| 5 | Sumo Squat | 1 | 10–12 reps |
| 1 | 10–12 reps | ||
| 1 | 10–12 reps | ||
| 6 | Hanging Knee Raise | 1 | 12 reps |
| 1 | 12 reps | ||
| 1 | 12 reps | ||
| 7 | Reverse Abs Crunch (Bodyweight) | 1 | 15 reps |
| 1 | 15 reps | ||
| 1 | 15 reps | ||
| 8 | Plank | 1 | 30 min |
| 1 | 30 min | ||
| 1 | 30 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Seated Shoulder Press (Dumbbell) | 1 | 8–10 reps |
| 1 | 8–10 reps | ||
| 1 | 8–10 reps | ||
| 1 | 8–10 reps | ||
| 2 | Lateral Raise (Dumbbell) | 1 | 12–15 reps |
| 1 | 12–15 reps | ||
| 1 | 12–15 reps | ||
| 3 | Rear Delt Fly (Dumbbell) | 1 | 12–15 reps |
| 1 | 12–15 reps | ||
| 1 | 12–15 reps | ||
| 4 | Tricep Dip (Bodyweight) | 1 | 8–12 reps |
| 1 | 8–12 reps | ||
| 1 | 8–12 reps | ||
| 5 | Hammer Curl (Dumbbell) | 1 | 10–12 reps |
| 1 | 10–12 reps | ||
| 1 | 10–12 reps | ||
| 6 | Pallof Press | 1 | 12 reps |
| 1 | 12 reps | ||
| 1 | 12 reps | ||
| 7 | Side Plank | 1 | 30 min |
| 1 | 30 min | ||
| 1 | 30 min |
Weeks 2–4 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, 4 day body Recomp Glute builder is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 4 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 50 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.
4 day body Recomp Glute builder is structured around 4 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 4 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
4 day body Recomp Glute builder 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
