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Glutes + Upper body

by Alexandria P.

Program Description

321

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Muscle & Sculpting, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 25, 2025 11:16
  • Last Edited
    Aug 31, 2025 07:01

Summary

Transform your physique with the Glutes + Upper Body program, a dynamic 6-week journey designed to sculpt and strengthen your body. Comprising four focused training days each week, you'll engage in a variety of exercises like the Chest Press and Romanian Deadlift, targeting your glutes and upper body for balanced development. With a mix of machines, free weights, and bodyweight movements, this program is perfect for lifters of all levels looking to enhance their strength and aesthetics. Get ready to unleash your potential and build the body you’ve always wanted!
Muscle Engagement
Front
Back
MuscleSet
Abs
25.2%
Lats
16.2%
Upper Back
11.7%
Glutes
10.8%
Hamstrings
7.2%
Quadriceps
5.4%
Chest
4.5%
Triceps
3.6%
Lower Back
3.6%
Adductors
3.6%
Biceps
3.6%
Rear Delts
2.7%
Front Delts
1.8%
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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
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
15 reps
-
2
Barbell Row
3
15 reps
-
3
Russian Twist (Dumbbell)
3
15 reps
-
4
Lat Pulldown (Neutral Grip)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
15 reps
-
2
Barbell Row
3
15 reps
-
3
Russian Twist (Dumbbell)
3
15 reps
-
4
Lat Pulldown (Neutral Grip)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
15 reps
-
2
Barbell Row
3
15 reps
-
3
Russian Twist (Dumbbell)
3
15 reps
-
4
Lat Pulldown (Neutral Grip)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
15 reps
-
2
Barbell Row
3
15 reps
-
3
Russian Twist (Dumbbell)
3
15 reps
-
4
Lat Pulldown (Neutral Grip)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
15 reps
-
2
Barbell Row
3
15 reps
-
3
Russian Twist (Dumbbell)
3
15 reps
-
4
Lat Pulldown (Neutral Grip)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
15 reps
-
2
Barbell Row
3
15 reps
-
3
Russian Twist (Dumbbell)
3
15 reps
-
4
Lat Pulldown (Neutral Grip)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge Smith Machine
3
6-10 reps
-
2
Glute Kickback (Cable)
3
10-15 reps
-
3
Decline Crunch (Weighted)
3
20-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge Smith Machine
3
6-10 reps
-
2
Glute Kickback (Cable)
3
10-15 reps
-
3
Decline Crunch (Weighted)
3
20-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge Smith Machine
3
6-10 reps
-
2
Glute Kickback (Cable)
3
10-15 reps
-
3
Decline Crunch (Weighted)
3
20-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge Smith Machine
3
6-10 reps
-
2
Glute Kickback (Cable)
3
10-15 reps
-
3
Decline Crunch (Weighted)
3
20-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge Smith Machine
3
6-10 reps
-
2
Glute Kickback (Cable)
3
10-15 reps
-
3
Decline Crunch (Weighted)
3
20-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge Smith Machine
3
6-10 reps
-
2
Glute Kickback (Cable)
3
10-15 reps
-
3
Decline Crunch (Weighted)
3
20-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell, Paused)
3
10-15 reps
-
2
Straight Arm Pulldown
3
10-15 reps
-
3
Decline Crunch (Weighted)
3
20-25 reps
-
4
Reverse Plank
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell, Paused)
3
10-15 reps
-
2
Straight Arm Pulldown
3
10-15 reps
-
3
Decline Crunch (Weighted)
3
20-25 reps
-
4
Reverse Plank
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell, Paused)
3
10-15 reps
-
2
Straight Arm Pulldown
3
10-15 reps
-
3
Decline Crunch (Weighted)
3
20-25 reps
-
4
Reverse Plank
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell, Paused)
3
10-15 reps
-
2
Straight Arm Pulldown
3
10-15 reps
-
3
Decline Crunch (Weighted)
3
20-25 reps
-
4
Reverse Plank
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell, Paused)
3
10-15 reps
-
2
Straight Arm Pulldown
3
10-15 reps
-
3
Decline Crunch (Weighted)
3
20-25 reps
-
4
Reverse Plank
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell, Paused)
3
10-15 reps
-
2
Straight Arm Pulldown
3
10-15 reps
-
3
Decline Crunch (Weighted)
3
20-25 reps
-
4
Reverse Plank
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Sumo Squat
3
6-10 reps
-
3
Hanging Leg Raise
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Sumo Squat
3
6-10 reps
-
3
Hanging Leg Raise
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Sumo Squat
3
6-10 reps
-
3
Hanging Leg Raise
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Sumo Squat
3
6-10 reps
-
3
Hanging Leg Raise
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Sumo Squat
3
6-10 reps
-
3
Hanging Leg Raise
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Sumo Squat
3
6-10 reps
-
3
Hanging Leg Raise
3
10-15 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Chest Press (Machine)
3 Sets
15 Reps
-
2
Barbell Row
3 Sets
15 Reps
-
3
Russian Twist (Dumbbell)
3 Sets
15 Reps
-
4
Lat Pulldown (Neutral Grip)
3 Sets
15 Reps
-
Day 2
1
Reverse Lunge Smith Machine
3 Sets
6-10 Reps
-
2
Glute Kickback (Cable)
3 Sets
10-15 Reps
-
3
Decline Crunch (Weighted)
3 Sets
20-25 Reps
-
Day 3
1
Bent Over Row (Barbell, Paused)
3 Sets
10-15 Reps
-
2
Straight Arm Pulldown
3 Sets
10-15 Reps
-
3
Decline Crunch (Weighted)
3 Sets
20-25 Reps
-
4
Reverse Plank
3 Sets
15-20 Reps
-
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
-
2
Sumo Squat
3 Sets
6-10 Reps
-
3
Hanging Leg Raise
3 Sets
10-15 Reps
-