Women glutes raise 2
Focus on compound exercises & glutes raise.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Hip Abductor (Machine) | 3 | 15 reps | — |
| 1B | Belt Squat | 3 | 10 reps | — |
| 2 | Hip Thrust (Barbell) | 1 | 8–12 reps | 80% |
| 1 | 8–12 reps | 85% | ||
| 1 | 8–15 reps | 90% | ||
| 3 | Landmine Sumo Deadlift | 3 | 8–12 reps | — |
| Superset | ||||
| 4A | Hyperextension | 3 | 15 reps | — |
| 4B | Glute Kickback | 3 | 15 reps | — |
| Superset | ||||
| 5A | Single Leg Calf Raise (Bodyweight) | 2 | AMRAP | — |
| 5B | Standing Calf Raise | 2 | AMRAP | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 2 | 8–10 reps | 85% |
| 1 | 10–15 reps | 70% | ||
| 2 | Seated Overhead Press (Dumbbell) | 2 | 8–12 reps | 85% |
| 1 | 10–15 reps | 70% | ||
| 3 | Dip (Weighted) | 2 | 6–8 reps | — |
| 4 | Cable Crossover | 2 | AMRAP | — |
| 5 | Tricep Pushdown (Cable) | 3 | 8–12 reps | @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 | — |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Pull-Up (Bodyweight) | 2 | AMRAP |
| Superset | |||
| 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 |
| Superset | |||
| 5A | Bicep Curl (Cable) | 3 | AMRAP |
| 5B | Rear Delt Fly (Cable) | 3 | AMRAP |
| 6 | Single Arm Rear Delt Cable Fly | 2 | AMRAP |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Leg Extension | 2 | 15 reps | — |
| 2 | Squat (Barbell) | 2 | 6–10 reps | 85% |
| 1 | 8–12 reps | 70% | ||
| 3 | Step-Up (Weighted) | 2 | 8–12 reps | — |
| 4 | Split Squat Front Foot Elevated (Smith Machine) | 2 | 8–12 reps | — |
| Superset | ||||
| 5A | Hip Adductor (Machine) | 2 | AMRAP | — |
| 5B | Hip Abductor (Machine) | 2 | AMRAP | — |
| 6 | Cable Crunch | 3 | 12 reps | — |
| 7 | Decline Crunch | 2 | AMRAP | — |
| Superset | ||||
| 8A | Standing Calf Raise | 2 | AMRAP | — |
| 8B | Single Leg Calf Raise (Bodyweight) | 2 | AMRAP | — |
Weeks 2–5 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Women glutes raise 2 is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 5 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.
Women glutes raise 2 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 5 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Women glutes raise 2 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.
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