Program Description
Novice friendly training program focusing on glutes
Program Overview
- LevelBeginner, Novice
- GoalAthletics
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout40 minutes
- CreatedFeb 08, 2026 07:52
- Last EditedFeb 08, 2026 10:58
Muscle Engagement
Front
Back
MuscleSet
Glutes
17.2%
Hamstrings
14.6%
Quadriceps
13%
Triceps
9.2%
Lats
6.9%
Chest
6.9%
Abs
5.7%
Abductors
5.7%
Front Delts
5.7%
Upper Back
4.6%
Lower Back
3.1%
Biceps
2.3%
Middle Delts
2.3%
Other
1.5%
Rear Delts
1.1%
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6 reps
RPE 6
2
Hip Thrust (Machine)
4
8 reps
RPE 6
3
Step-Up (Weighted)
3
8 reps
RPE 6
4
Glute Kickback (Cable)
3
12 reps
RPE 6
5
Hip Abductor (Machine)
3
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6 reps
RPE 6
2
Hip Thrust (Machine)
4
8 reps
RPE 6
3
Step-Up (Weighted)
3
8 reps
RPE 6
4
Glute Kickback (Cable)
3
12 reps
RPE 6
5
Hip Abductor (Machine)
3
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6 reps
RPE 6
2
Hip Thrust (Machine)
4
8 reps
RPE 6
3
Step-Up (Weighted)
3
8 reps
RPE 6
4
Glute Kickback (Cable)
3
12 reps
RPE 6
5
Hip Abductor (Machine)
3
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6 reps
RPE 6
2
Hip Thrust (Machine)
4
8 reps
RPE 6
3
Step-Up (Weighted)
3
8 reps
RPE 6
4
Glute Kickback (Cable)
3
12 reps
RPE 6
5
Hip Abductor (Machine)
3
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6 reps
RPE 6
2
Hip Thrust (Machine)
4
8 reps
RPE 6
3
Step-Up (Weighted)
3
8 reps
RPE 6
4
Glute Kickback (Cable)
3
12 reps
RPE 6
5
Hip Abductor (Machine)
3
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6 reps
RPE 6
2
Hip Thrust (Machine)
4
8 reps
RPE 6
3
Step-Up (Weighted)
3
8 reps
RPE 6
4
Glute Kickback (Cable)
3
12 reps
RPE 6
5
Hip Abductor (Machine)
3
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6 reps
RPE 6
2
Hip Thrust (Machine)
4
8 reps
RPE 6
3
Step-Up (Weighted)
3
8 reps
RPE 6
4
Glute Kickback (Cable)
3
12 reps
RPE 6
5
Hip Abductor (Machine)
3
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6 reps
RPE 6
2
Hip Thrust (Machine)
4
8 reps
RPE 6
3
Step-Up (Weighted)
3
8 reps
RPE 6
4
Glute Kickback (Cable)
3
12 reps
RPE 6
5
Hip Abductor (Machine)
3
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6 reps
RPE 6
2
Hip Thrust (Machine)
4
8 reps
RPE 6
3
Step-Up (Weighted)
3
8 reps
RPE 6
4
Glute Kickback (Cable)
3
12 reps
RPE 6
5
Hip Abductor (Machine)
3
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6 reps
RPE 6
2
Hip Thrust (Machine)
4
8 reps
RPE 6
3
Step-Up (Weighted)
3
8 reps
RPE 6
4
Glute Kickback (Cable)
3
12 reps
RPE 6
5
Hip Abductor (Machine)
3
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6 reps
RPE 6
2
Hip Thrust (Machine)
4
8 reps
RPE 6
3
Step-Up (Weighted)
3
8 reps
RPE 6
4
Glute Kickback (Cable)
3
12 reps
RPE 6
5
Hip Abductor (Machine)
3
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6 reps
RPE 6
2
Hip Thrust (Machine)
4
8 reps
RPE 6
3
Step-Up (Weighted)
3
8 reps
RPE 6
4
Glute Kickback (Cable)
3
12 reps
RPE 6
5
Hip Abductor (Machine)
3
15 reps
RPE 6
Day 2
No exercises added to this day
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Foot Elevated Split Squat
4
6 reps
-
2
Leg Press
3
8 reps
-
3
Leg Extension
3
12 reps
-
4
Leg Curl
3
10 reps
-
5
Hip Abductor (Machine)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Foot Elevated Split Squat
4
6 reps
-
2
Leg Press
3
8 reps
-
3
Leg Extension
3
12 reps
-
4
Leg Curl
3
10 reps
-
5
Hip Abductor (Machine)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Foot Elevated Split Squat
4
6 reps
-
2
Leg Press
3
8 reps
-
3
Leg Extension
3
12 reps
-
4
Leg Curl
3
10 reps
-
5
Hip Abductor (Machine)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Foot Elevated Split Squat
4
6 reps
-
2
Leg Press
3
8 reps
-
3
Leg Extension
3
12 reps
-
4
Leg Curl
3
10 reps
-
5
Hip Abductor (Machine)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Foot Elevated Split Squat
4
6 reps
-
2
Leg Press
3
8 reps
-
3
Leg Extension
3
12 reps
-
4
Leg Curl
3
10 reps
-
5
Hip Abductor (Machine)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Foot Elevated Split Squat
4
6 reps
-
2
Leg Press
3
8 reps
-
3
Leg Extension
3
12 reps
-
4
Leg Curl
3
10 reps
-
5
Hip Abductor (Machine)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Foot Elevated Split Squat
4
6 reps
-
2
Leg Press
3
8 reps
-
3
Leg Extension
3
12 reps
-
4
Leg Curl
3
10 reps
-
5
Hip Abductor (Machine)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Foot Elevated Split Squat
4
6 reps
-
2
Leg Press
3
8 reps
-
3
Leg Extension
3
12 reps
-
4
Leg Curl
3
10 reps
-
5
Hip Abductor (Machine)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Foot Elevated Split Squat
4
6 reps
-
2
Leg Press
3
8 reps
-
3
Leg Extension
3
12 reps
-
4
Leg Curl
3
10 reps
-
5
Hip Abductor (Machine)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Foot Elevated Split Squat
4
6 reps
-
2
Leg Press
3
8 reps
-
3
Leg Extension
3
12 reps
-
4
Leg Curl
3
10 reps
-
5
Hip Abductor (Machine)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Foot Elevated Split Squat
4
6 reps
-
2
Leg Press
3
8 reps
-
3
Leg Extension
3
12 reps
-
4
Leg Curl
3
10 reps
-
5
Hip Abductor (Machine)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Foot Elevated Split Squat
4
6 reps
-
2
Leg Press
3
8 reps
-
3
Leg Extension
3
12 reps
-
4
Leg Curl
3
10 reps
-
5
Hip Abductor (Machine)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
Day 5
No exercises added to this day
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
-
2
Chest Press (Machine)
3
8 reps
-
3
Bent Over Row (Barbell)
3
6 reps
-
4
Tricep Rope Push Down (Cable)
3
12 reps
-
5
Lateral Raise (Machine)
3
10 reps
-
6
Dumbbell Bench Pullover
3
10 reps
-
7
Incline Chest Press (Machine)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
-
2
Chest Press (Machine)
3
8 reps
-
3
Bent Over Row (Barbell)
3
6 reps
-
4
Tricep Rope Push Down (Cable)
3
12 reps
-
5
Lateral Raise (Machine)
3
10 reps
-
6
Dumbbell Bench Pullover
3
10 reps
-
7
Incline Chest Press (Machine)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
-
2
Chest Press (Machine)
3
8 reps
-
3
Bent Over Row (Barbell)
3
6 reps
-
4
Tricep Rope Push Down (Cable)
3
12 reps
-
5
Lateral Raise (Machine)
3
10 reps
-
6
Dumbbell Bench Pullover
3
10 reps
-
7
Incline Chest Press (Machine)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
-
2
Chest Press (Machine)
3
8 reps
-
3
Bent Over Row (Barbell)
3
6 reps
-
4
Tricep Rope Push Down (Cable)
3
12 reps
-
5
Lateral Raise (Machine)
3
10 reps
-
6
Dumbbell Bench Pullover
3
10 reps
-
7
Incline Chest Press (Machine)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
-
2
Chest Press (Machine)
3
8 reps
-
3
Bent Over Row (Barbell)
3
6 reps
-
4
Tricep Rope Push Down (Cable)
3
12 reps
-
5
Lateral Raise (Machine)
3
10 reps
-
6
Dumbbell Bench Pullover
3
10 reps
-
7
Incline Chest Press (Machine)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
-
2
Chest Press (Machine)
3
8 reps
-
3
Bent Over Row (Barbell)
3
6 reps
-
4
Tricep Rope Push Down (Cable)
3
12 reps
-
5
Lateral Raise (Machine)
3
10 reps
-
6
Dumbbell Bench Pullover
3
10 reps
-
7
Incline Chest Press (Machine)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
-
2
Chest Press (Machine)
3
8 reps
-
3
Bent Over Row (Barbell)
3
6 reps
-
4
Tricep Rope Push Down (Cable)
3
12 reps
-
5
Lateral Raise (Machine)
3
10 reps
-
6
Dumbbell Bench Pullover
3
10 reps
-
7
Incline Chest Press (Machine)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
-
2
Chest Press (Machine)
3
8 reps
-
3
Bent Over Row (Barbell)
3
6 reps
-
4
Tricep Rope Push Down (Cable)
3
12 reps
-
5
Lateral Raise (Machine)
3
10 reps
-
6
Dumbbell Bench Pullover
3
10 reps
-
7
Incline Chest Press (Machine)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
-
2
Chest Press (Machine)
3
8 reps
-
3
Bent Over Row (Barbell)
3
6 reps
-
4
Tricep Rope Push Down (Cable)
3
12 reps
-
5
Lateral Raise (Machine)
3
10 reps
-
6
Dumbbell Bench Pullover
3
10 reps
-
7
Incline Chest Press (Machine)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
-
2
Chest Press (Machine)
3
8 reps
-
3
Bent Over Row (Barbell)
3
6 reps
-
4
Tricep Rope Push Down (Cable)
3
12 reps
-
5
Lateral Raise (Machine)
3
10 reps
-
6
Dumbbell Bench Pullover
3
10 reps
-
7
Incline Chest Press (Machine)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
-
2
Chest Press (Machine)
3
8 reps
-
3
Bent Over Row (Barbell)
3
6 reps
-
4
Tricep Rope Push Down (Cable)
3
12 reps
-
5
Lateral Raise (Machine)
3
10 reps
-
6
Dumbbell Bench Pullover
3
10 reps
-
7
Incline Chest Press (Machine)
3
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
-
2
Chest Press (Machine)
3
8 reps
-
3
Bent Over Row (Barbell)
3
6 reps
-
4
Tricep Rope Push Down (Cable)
3
12 reps
-
5
Lateral Raise (Machine)
3
10 reps
-
6
Dumbbell Bench Pullover
3
10 reps
-
7
Incline Chest Press (Machine)
3
8 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Romanian Deadlift (Barbell)4 Sets
6 Reps
@6
2
Hip Thrust (Machine)4 Sets
8 Reps
@6
3
Step-Up (Weighted)3 Sets
8 Reps
@6
4
Glute Kickback (Cable)3 Sets
12 Reps
@6
5
Hip Abductor (Machine)3 Sets
15 Reps
@6
Day 2
No exercises added to this day
Day 3
1
Run1 Set
60 mins
-
Day 4
1
Rear Foot Elevated Split Squat4 Sets
6 Reps
-
2
Leg Press3 Sets
8 Reps
-
3
Leg Extension3 Sets
12 Reps
-
4
Leg Curl3 Sets
10 Reps
-
5
Hip Abductor (Machine)3 Sets
15 Reps
-
Day 5
No exercises added to this day
Day 6
1
Run1 Set
60 mins
-
Day 7
1
Lat Pulldown3 Sets
8 Reps
-
2
Chest Press (Machine)3 Sets
8 Reps
-
3
Bent Over Row (Barbell)3 Sets
6 Reps
-
4
Tricep Rope Push Down (Cable)3 Sets
12 Reps
-
5
Lateral Raise (Machine)3 Sets
10 Reps
-
6
Dumbbell Bench Pullover3 Sets
10 Reps
-
7
Incline Chest Press (Machine)3 Sets
8 Reps
-