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Women glutes raise 2

by ConT
9 athletes joined

Program Description

Healthy Body Glutes raise Bulk or & Cutting

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    50 minutes
  • Created
    Dec 11, 2024 10:33
  • Last Edited
    Jul 23, 2025 09:56

Summary

Transform your glutes with this focused 5-week program designed specifically for women. Committing just four days a week, you'll engage in a variety of targeted exercises that blend strength training and hypertrophy techniques, ensuring optimal muscle growth and definition. Each session is structured to challenge your limits while promoting proper form and technique, helping you achieve the strong, sculpted glutes you desire. Join this empowering journey and feel the difference as you elevate your fitness game!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Hip Abductor (Machine)
3
15 reps
-
1B
Belt Squat
3
10 reps
-
2
Hip Thrust (Barbell)
1
1
1
8-12 reps
8-12 reps
8-15 reps
80%
85%
90%
3
Landmine Sumo Deadlift
3
8-12 reps
-
4A
Hyperextension
3
15 reps
-
4B
Glute Kickback
3
15 reps
-
5A
Single Leg Calf Raise (Bodyweight)
2
AMRAP
-
5B
Standing Calf Raise
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Hip Abductor (Machine)
3
15 reps
-
1B
Belt Squat
3
10 reps
-
2
Hip Thrust (Barbell)
1
1
1
8-12 reps
8-12 reps
8-15 reps
80%
85%
90%
3
Landmine Sumo Deadlift
3
8-12 reps
-
4A
Hyperextension
3
15 reps
-
4B
Glute Kickback
3
15 reps
-
5A
Single Leg Calf Raise (Bodyweight)
2
AMRAP
-
5B
Standing Calf Raise
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Hip Abductor (Machine)
3
15 reps
-
1B
Belt Squat
3
10 reps
-
2
Hip Thrust (Barbell)
1
1
1
8-12 reps
8-12 reps
8-15 reps
80%
85%
90%
3
Landmine Sumo Deadlift
3
8-12 reps
-
4A
Hyperextension
3
15 reps
-
4B
Glute Kickback
3
15 reps
-
5A
Single Leg Calf Raise (Bodyweight)
2
AMRAP
-
5B
Standing Calf Raise
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Hip Abductor (Machine)
3
15 reps
-
1B
Belt Squat
3
10 reps
-
2
Hip Thrust (Barbell)
1
1
1
8-12 reps
8-12 reps
8-15 reps
80%
85%
90%
3
Landmine Sumo Deadlift
3
8-12 reps
-
4A
Hyperextension
3
15 reps
-
4B
Glute Kickback
3
15 reps
-
5A
Single Leg Calf Raise (Bodyweight)
2
AMRAP
-
5B
Standing Calf Raise
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Hip Abductor (Machine)
3
15 reps
-
1B
Belt Squat
3
10 reps
-
2
Hip Thrust (Barbell)
1
1
1
8-12 reps
8-12 reps
8-15 reps
80%
85%
90%
3
Landmine Sumo Deadlift
3
8-12 reps
-
4A
Hyperextension
3
15 reps
-
4B
Glute Kickback
3
15 reps
-
5A
Single Leg Calf Raise (Bodyweight)
2
AMRAP
-
5B
Standing Calf Raise
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
8-10 reps
10-15 reps
85%
70%
2
Seated Overhead Press (Dumbbell)
2
1
8-12 reps
10-15 reps
85%
70%
3
Dip (Weighted)
2
6-8 reps
-
4
Cable Crossover
2
AMRAP
-
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 7.5-8.5
6
Lateral Raise (Machine)
2
15 reps
-
7
Overhead Tricep Extension (Cable)
3
8-12 reps
-
8
One Arm Lateral Raise (Cable)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
8-10 reps
10-15 reps
85%
70%
2
Seated Overhead Press (Dumbbell)
2
1
8-12 reps
10-15 reps
85%
70%
3
Dip (Weighted)
2
6-8 reps
-
4
Cable Crossover
2
AMRAP
-
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 7.5-8.5
6
Lateral Raise (Machine)
2
15 reps
-
7
Overhead Tricep Extension (Cable)
3
8-12 reps
-
8
One Arm Lateral Raise (Cable)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
8-10 reps
10-15 reps
85%
70%
2
Seated Overhead Press (Dumbbell)
2
1
8-12 reps
10-15 reps
85%
70%
3
Dip (Weighted)
2
6-8 reps
-
4
Cable Crossover
2
AMRAP
-
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 7.5-8.5
6
Lateral Raise (Machine)
2
15 reps
-
7
Overhead Tricep Extension (Cable)
3
8-12 reps
-
8
One Arm Lateral Raise (Cable)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
8-10 reps
10-15 reps
85%
70%
2
Seated Overhead Press (Dumbbell)
2
1
8-12 reps
10-15 reps
85%
70%
3
Dip (Weighted)
2
6-8 reps
-
4
Cable Crossover
2
AMRAP
-
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 7.5-8.5
6
Lateral Raise (Machine)
2
15 reps
-
7
Overhead Tricep Extension (Cable)
3
8-12 reps
-
8
One Arm Lateral Raise (Cable)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
8-10 reps
10-15 reps
85%
70%
2
Seated Overhead Press (Dumbbell)
2
1
8-12 reps
10-15 reps
85%
70%
3
Dip (Weighted)
2
6-8 reps
-
4
Cable Crossover
2
AMRAP
-
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 7.5-8.5
6
Lateral Raise (Machine)
2
15 reps
-
7
Overhead Tricep Extension (Cable)
3
8-12 reps
-
8
One Arm Lateral Raise (Cable)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
-
2A
Cable Flexion Row
3
10 reps
-
2B
Standing Pullover (Cable)
3
8-15 reps
-
3
T-Bar Row
2
8-12 reps
-
4
Single Arm High Row (Cable)
2
8-12 reps
-
5A
Bicep Curl (Cable)
3
AMRAP
-
5B
Rear Delt Fly (Cable)
3
AMRAP
-
6
Single Arm Rear Delt Cable Fly
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
-
2A
Cable Flexion Row
3
10 reps
-
2B
Standing Pullover (Cable)
3
8-15 reps
-
3
T-Bar Row
2
8-12 reps
-
4
Single Arm High Row (Cable)
2
8-12 reps
-
5A
Bicep Curl (Cable)
3
AMRAP
-
5B
Rear Delt Fly (Cable)
3
AMRAP
-
6
Single Arm Rear Delt Cable Fly
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
-
2A
Cable Flexion Row
3
10 reps
-
2B
Standing Pullover (Cable)
3
8-15 reps
-
3
T-Bar Row
2
8-12 reps
-
4
Single Arm High Row (Cable)
2
8-12 reps
-
5A
Bicep Curl (Cable)
3
AMRAP
-
5B
Rear Delt Fly (Cable)
3
AMRAP
-
6
Single Arm Rear Delt Cable Fly
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
-
2A
Cable Flexion Row
3
10 reps
-
2B
Standing Pullover (Cable)
3
8-15 reps
-
3
T-Bar Row
2
8-12 reps
-
4
Single Arm High Row (Cable)
2
8-12 reps
-
5A
Bicep Curl (Cable)
3
AMRAP
-
5B
Rear Delt Fly (Cable)
3
AMRAP
-
6
Single Arm Rear Delt Cable Fly
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
-
2A
Cable Flexion Row
3
10 reps
-
2B
Standing Pullover (Cable)
3
8-15 reps
-
3
T-Bar Row
2
8-12 reps
-
4
Single Arm High Row (Cable)
2
8-12 reps
-
5A
Bicep Curl (Cable)
3
AMRAP
-
5B
Rear Delt Fly (Cable)
3
AMRAP
-
6
Single Arm Rear Delt Cable Fly
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
15 reps
-
2
Squat (Barbell)
2
1
6-10 reps
8-12 reps
85%
70%
3
Step-Up (Weighted)
2
8-12 reps
-
4
Split Squat Front Foot Elevated (Smith Machine)
2
8-12 reps
-
5A
Hip Adductor (Machine)
2
AMRAP
-
5B
Hip Abductor (Machine)
2
AMRAP
-
6
Cable Crunch
3
12 reps
-
7
Decline Crunch
2
AMRAP
-
8A
Standing Calf Raise
2
AMRAP
-
8B
Single Leg Calf Raise (Bodyweight)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
15 reps
-
2
Squat (Barbell)
2
1
6-10 reps
8-12 reps
85%
70%
3
Step-Up (Weighted)
2
8-12 reps
-
4
Split Squat Front Foot Elevated (Smith Machine)
2
8-12 reps
-
5A
Hip Adductor (Machine)
2
AMRAP
-
5B
Hip Abductor (Machine)
2
AMRAP
-
6
Cable Crunch
3
12 reps
-
7
Decline Crunch
2
AMRAP
-
8A
Standing Calf Raise
2
AMRAP
-
8B
Single Leg Calf Raise (Bodyweight)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
15 reps
-
2
Squat (Barbell)
2
1
6-10 reps
8-12 reps
85%
70%
3
Step-Up (Weighted)
2
8-12 reps
-
4
Split Squat Front Foot Elevated (Smith Machine)
2
8-12 reps
-
5A
Hip Adductor (Machine)
2
AMRAP
-
5B
Hip Abductor (Machine)
2
AMRAP
-
6
Cable Crunch
3
12 reps
-
7
Decline Crunch
2
AMRAP
-
8A
Standing Calf Raise
2
AMRAP
-
8B
Single Leg Calf Raise (Bodyweight)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
15 reps
-
2
Squat (Barbell)
2
1
6-10 reps
8-12 reps
85%
70%
3
Step-Up (Weighted)
2
8-12 reps
-
4
Split Squat Front Foot Elevated (Smith Machine)
2
8-12 reps
-
5A
Hip Adductor (Machine)
2
AMRAP
-
5B
Hip Abductor (Machine)
2
AMRAP
-
6
Cable Crunch
3
12 reps
-
7
Decline Crunch
2
AMRAP
-
8A
Standing Calf Raise
2
AMRAP
-
8B
Single Leg Calf Raise (Bodyweight)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
15 reps
-
2
Squat (Barbell)
2
1
6-10 reps
8-12 reps
85%
70%
3
Step-Up (Weighted)
2
8-12 reps
-
4
Split Squat Front Foot Elevated (Smith Machine)
2
8-12 reps
-
5A
Hip Adductor (Machine)
2
AMRAP
-
5B
Hip Abductor (Machine)
2
AMRAP
-
6
Cable Crunch
3
12 reps
-
7
Decline Crunch
2
AMRAP
-
8A
Standing Calf Raise
2
AMRAP
-
8B
Single Leg Calf Raise (Bodyweight)
2
AMRAP
-
Week 1
1 / 5 Weeks
Day 2
1
Bench Press (Barbell)
2 Sets
1 Set
8-10 Reps
10-15 Reps
85%
70%
2
Seated Overhead Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
10-15 Reps
85%
70%
3
Dip (Weighted)
2 Sets
6-8 Reps
-
4
Cable Crossover
2 Sets
AMRAP
-
5
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@7.5-8.5
6
Lateral Raise (Machine)
2 Sets
15 Reps
-
7
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
-
8
One Arm Lateral Raise (Cable)
3 Sets
AMRAP
-
Day 3
1
Pull-Up (Bodyweight)
2 Sets
AMRAP
-
2A
Cable Flexion Row
3 Sets
10 Reps
-
2B
Standing Pullover (Cable)
3 Sets
8-15 Reps
-
3
T-Bar Row
2 Sets
8-12 Reps
-
4
Single Arm High Row (Cable)
2 Sets
8-12 Reps
-
5A
Bicep Curl (Cable)
3 Sets
AMRAP
-
5B
Rear Delt Fly (Cable)
3 Sets
AMRAP
-
6
Single Arm Rear Delt Cable Fly
2 Sets
AMRAP
-
Day 4
1
Leg Extension
2 Sets
15 Reps
-
2
Squat (Barbell)
2 Sets
1 Set
6-10 Reps
8-12 Reps
85%
70%
3
Step-Up (Weighted)
2 Sets
8-12 Reps
-
4
Split Squat Front Foot Elevated (Smith Machine)
2 Sets
8-12 Reps
-
5A
Hip Adductor (Machine)
2 Sets
AMRAP
-
5B
Hip Abductor (Machine)
2 Sets
AMRAP
-
6
Cable Crunch
3 Sets
12 Reps
-
7
Decline Crunch
2 Sets
AMRAP
-
8A
Standing Calf Raise
2 Sets
AMRAP
-
8B
Single Leg Calf Raise (Bodyweight)
2 Sets
AMRAP
-
Day 1
1A
Hip Abductor (Machine)
3 Sets
15 Reps
-
1B
Belt Squat
3 Sets
10 Reps
-
2
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-15 Reps
80%
85%
90%
3
Landmine Sumo Deadlift
3 Sets
8-12 Reps
-
4A
Hyperextension
3 Sets
15 Reps
-
4B
Glute Kickback
3 Sets
15 Reps
-
5A
Single Leg Calf Raise (Bodyweight)
2 Sets
AMRAP
-
5B
Standing Calf Raise
2 Sets
AMRAP
-