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Thunder’s GYAT Plan 3.0

by Rachel Ward
1 athletes joined

Program Description

Programme Purpose This 8-week programme is designed to build strength, enhance muscle tone, and create a lean, balanced “celebrity body” aesthetic while correcting a size and strength imbalance between your left and right glutes. It uses an alternating lower–upper split to maximise recovery, targets the right glute with extra isolation work for symmetry, and integrates both strength-focused compound lifts and shape-enhancing accessory movements. Rest times, tempo control, and progressive RIR ensure consistent progress without excess bulk, while optional conditioning finishers support a lean, athletic look.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 10, 2025 02:36
  • Last Edited
    Aug 10, 2025 03:00
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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
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Box Squat
3
6-8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
3
Hip Abduction (Cable)
3
15 reps
-
4
Glute Kickback (Cable)
2
15 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Single Standing Hamstring Curl
2
15 reps
-
7
Pallof Press
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Box Squat
3
6-8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
3
Hip Abduction (Cable)
3
15 reps
-
4
Glute Kickback (Cable)
2
15 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Single Standing Hamstring Curl
2
15 reps
-
7
Pallof Press
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Box Squat
3
6-8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
3
Hip Abduction (Cable)
3
15 reps
-
4
Glute Kickback (Cable)
2
15 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Single Standing Hamstring Curl
2
15 reps
-
7
Pallof Press
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Box Squat
3
6-8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
3
Hip Abduction (Cable)
3
15 reps
-
4
Glute Kickback (Cable)
2
15 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Single Standing Hamstring Curl
2
15 reps
-
7
Pallof Press
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Box Squat
3
6-8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
3
Hip Abduction (Cable)
3
15 reps
-
4
Glute Kickback (Cable)
2
15 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Single Standing Hamstring Curl
2
15 reps
-
7
Pallof Press
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Box Squat
3
6-8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
3
Hip Abduction (Cable)
3
15 reps
-
4
Glute Kickback (Cable)
2
15 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Single Standing Hamstring Curl
2
15 reps
-
7
Pallof Press
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Box Squat
3
6-8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
3
Hip Abduction (Cable)
3
15 reps
-
4
Glute Kickback (Cable)
2
15 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Single Standing Hamstring Curl
2
15 reps
-
7
Pallof Press
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Box Squat
3
6-8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
3
Hip Abduction (Cable)
3
15 reps
-
4
Glute Kickback (Cable)
2
15 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Single Standing Hamstring Curl
2
15 reps
-
7
Pallof Press
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Overhead Extension (Dumbbell)
2
12 reps
-
6
Suitcase Carry
2
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Overhead Extension (Dumbbell)
2
12 reps
-
6
Suitcase Carry
2
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Overhead Extension (Dumbbell)
2
12 reps
-
6
Suitcase Carry
2
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Overhead Extension (Dumbbell)
2
12 reps
-
6
Suitcase Carry
2
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Overhead Extension (Dumbbell)
2
12 reps
-
6
Suitcase Carry
2
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Overhead Extension (Dumbbell)
2
12 reps
-
6
Suitcase Carry
2
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Overhead Extension (Dumbbell)
2
12 reps
-
6
Suitcase Carry
2
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Overhead Extension (Dumbbell)
2
12 reps
-
6
Suitcase Carry
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
2
Walking Lunge (Dumbbell)
3
12 reps
-
3
Single Leg Extension
3
12 reps
-
4
Single Leg Hip Thrust
3
12 reps
-
5
Seated Good Morning
3
15 reps
-
6
Hip Abduction (Cable)
2
20 reps
-
7
Glute Med Kickback
2
15 reps
-
8
Ab Wheel
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
2
Walking Lunge (Dumbbell)
3
12 reps
-
3
Single Leg Extension
3
12 reps
-
4
Single Leg Hip Thrust
3
12 reps
-
5
Seated Good Morning
3
15 reps
-
6
Hip Abduction (Cable)
2
20 reps
-
7
Glute Med Kickback
2
15 reps
-
8
Ab Wheel
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
2
Walking Lunge (Dumbbell)
3
12 reps
-
3
Single Leg Extension
3
12 reps
-
4
Single Leg Hip Thrust
3
12 reps
-
5
Seated Good Morning
3
15 reps
-
6
Hip Abduction (Cable)
2
20 reps
-
7
Glute Med Kickback
2
15 reps
-
8
Ab Wheel
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
2
Walking Lunge (Dumbbell)
3
12 reps
-
3
Single Leg Extension
3
12 reps
-
4
Single Leg Hip Thrust
3
12 reps
-
5
Seated Good Morning
3
15 reps
-
6
Hip Abduction (Cable)
2
20 reps
-
7
Glute Med Kickback
2
15 reps
-
8
Ab Wheel
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
2
Walking Lunge (Dumbbell)
3
12 reps
-
3
Single Leg Extension
3
12 reps
-
4
Single Leg Hip Thrust
3
12 reps
-
5
Seated Good Morning
3
15 reps
-
6
Hip Abduction (Cable)
2
20 reps
-
7
Glute Med Kickback
2
15 reps
-
8
Ab Wheel
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
2
Walking Lunge (Dumbbell)
3
12 reps
-
3
Single Leg Extension
3
12 reps
-
4
Single Leg Hip Thrust
3
12 reps
-
5
Seated Good Morning
3
15 reps
-
6
Hip Abduction (Cable)
2
20 reps
-
7
Glute Med Kickback
2
15 reps
-
8
Ab Wheel
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
2
Walking Lunge (Dumbbell)
3
12 reps
-
3
Single Leg Extension
3
12 reps
-
4
Single Leg Hip Thrust
3
12 reps
-
5
Seated Good Morning
3
15 reps
-
6
Hip Abduction (Cable)
2
20 reps
-
7
Glute Med Kickback
2
15 reps
-
8
Ab Wheel
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
2
Walking Lunge (Dumbbell)
3
12 reps
-
3
Single Leg Extension
3
12 reps
-
4
Single Leg Hip Thrust
3
12 reps
-
5
Seated Good Morning
3
15 reps
-
6
Hip Abduction (Cable)
2
20 reps
-
7
Glute Med Kickback
2
15 reps
-
8
Ab Wheel
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
-
2
Overhead Press (Barbell)
3
6-8 reps
-
3
Lat Pulldown (Neutral Grip)
3
10 reps
-
4
T-Bar Row
3
10 reps
-
5
Face Pull
3
12 reps
-
6
Rear Delt Fly (Dumbbell)
2
15 reps
-
7
Hammer Curl
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
-
2
Overhead Press (Barbell)
3
6-8 reps
-
3
Lat Pulldown (Neutral Grip)
3
10 reps
-
4
T-Bar Row
3
10 reps
-
5
Face Pull
3
12 reps
-
6
Rear Delt Fly (Dumbbell)
2
15 reps
-
7
Hammer Curl
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
-
2
Overhead Press (Barbell)
3
6-8 reps
-
3
Lat Pulldown (Neutral Grip)
3
10 reps
-
4
T-Bar Row
3
10 reps
-
5
Face Pull
3
12 reps
-
6
Rear Delt Fly (Dumbbell)
2
15 reps
-
7
Hammer Curl
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
-
2
Overhead Press (Barbell)
3
6-8 reps
-
3
Lat Pulldown (Neutral Grip)
3
10 reps
-
4
T-Bar Row
3
10 reps
-
5
Face Pull
3
12 reps
-
6
Rear Delt Fly (Dumbbell)
2
15 reps
-
7
Hammer Curl
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
-
2
Overhead Press (Barbell)
3
6-8 reps
-
3
Lat Pulldown (Neutral Grip)
3
10 reps
-
4
T-Bar Row
3
10 reps
-
5
Face Pull
3
12 reps
-
6
Rear Delt Fly (Dumbbell)
2
15 reps
-
7
Hammer Curl
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
-
2
Overhead Press (Barbell)
3
6-8 reps
-
3
Lat Pulldown (Neutral Grip)
3
10 reps
-
4
T-Bar Row
3
10 reps
-
5
Face Pull
3
12 reps
-
6
Rear Delt Fly (Dumbbell)
2
15 reps
-
7
Hammer Curl
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
-
2
Overhead Press (Barbell)
3
6-8 reps
-
3
Lat Pulldown (Neutral Grip)
3
10 reps
-
4
T-Bar Row
3
10 reps
-
5
Face Pull
3
12 reps
-
6
Rear Delt Fly (Dumbbell)
2
15 reps
-
7
Hammer Curl
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
-
2
Overhead Press (Barbell)
3
6-8 reps
-
3
Lat Pulldown (Neutral Grip)
3
10 reps
-
4
T-Bar Row
3
10 reps
-
5
Face Pull
3
12 reps
-
6
Rear Delt Fly (Dumbbell)
2
15 reps
-
7
Hammer Curl
2
10 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Front Box Squat
3 Sets
6-8 Reps
-
2
Bulgarian Split Squat (Dumbbell)
3 Sets
10-12 Reps
-
3
Hip Abduction (Cable)
3 Sets
15 Reps
-
4
Glute Kickback (Cable)
2 Sets
15 Reps
-
5
Standing Calf Raise
3 Sets
15 Reps
-
6
Single Standing Hamstring Curl
2 Sets
15 Reps
-
7
Pallof Press
4 Sets
12 Reps
-
Day 2
1
Bench Press (Barbell)
3 Sets
6-8 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
-
3
Seated Row (Cable)
3 Sets
12 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
15 Reps
-
5
Overhead Extension (Dumbbell)
2 Sets
12 Reps
-
6
Suitcase Carry
2 Sets
1 mins
-
Day 3
1
Romanian Deadlift (Barbell)
3 Sets
10 Reps
-
2
Walking Lunge (Dumbbell)
3 Sets
12 Reps
-
3
Single Leg Extension
3 Sets
12 Reps
-
4
Single Leg Hip Thrust
3 Sets
12 Reps
-
5
Seated Good Morning
3 Sets
15 Reps
-
6
Hip Abduction (Cable)
2 Sets
20 Reps
-
7
Glute Med Kickback
2 Sets
15 Reps
-
8
Ab Wheel
3 Sets
15 Reps
-
Day 4
1
Pull-Up (Assisted)
3 Sets
-
2
Overhead Press (Barbell)
3 Sets
6-8 Reps
-
3
Lat Pulldown (Neutral Grip)
3 Sets
10 Reps
-
4
T-Bar Row
3 Sets
10 Reps
-
5
Face Pull
3 Sets
12 Reps
-
6
Rear Delt Fly (Dumbbell)
2 Sets
15 Reps
-
7
Hammer Curl
2 Sets
10 Reps
-