logo
BoostcampPNG

U/L/FBW GLUTE FOCUS

by Bartlomiej F.

Program Description

SBD: PO 4TYG OBLICZYC NOWY 1RM AKCESORIA: CIEZAR STALY, ZWIEKSZAC POWTORZENIA, PO 3TYG RESET

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 27, 2025 10:26
  • Last Edited
    Jun 27, 2025 04:38
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
70%
2
Hip Thrust (Barbell)
3
8 reps
RPE 7
3
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 7
4
Hip Abductor (Machine)
3
15 reps
RPE 7
5
Step-Up (Weighted)
3
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
70%
2
Hip Thrust (Barbell)
3
9 reps
RPE 7
3
Romanian Deadlift (Dumbbell)
3
9 reps
RPE 7
4
Hip Abductor (Machine)
3
16 reps
RPE 7
5
Step-Up (Weighted)
3
9 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
7 reps
70%
2
Hip Thrust (Barbell)
3
10 reps
RPE 7
3
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7
4
Hip Abductor (Machine)
3
17 reps
RPE 7
5
Step-Up (Weighted)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
70%
2
Hip Thrust (Barbell)
3
8 reps
RPE 7
3
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 7
4
Hip Abductor (Machine)
3
15 reps
RPE 7
5
Step-Up (Weighted)
3
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
70%
2
Chest Supported Row (Dumbbell)
3
8 reps
RPE 7
3
Overhead Press (Barbell)
3
6 reps
RPE 7
4
Incline Chest Press (Machine)
3
8 reps
RPE 7
5
Seated Row (Cable)
3
10 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
70%
2
Chest Supported Row (Dumbbell)
3
9 reps
RPE 7
3
Overhead Press (Barbell)
3
7 reps
RPE 7
4
Incline Chest Press (Machine)
3
9 reps
RPE 7
5
Seated Row (Cable)
3
11 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
11 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
7 reps
70%
2
Chest Supported Row (Dumbbell)
3
10 reps
RPE 7
3
Overhead Press (Barbell)
3
8 reps
RPE 7
4
Incline Chest Press (Machine)
3
10 reps
RPE 7
5
Seated Row (Cable)
3
12 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
70%
2
Chest Supported Row (Dumbbell)
3
8 reps
RPE 7
3
Overhead Press (Barbell)
3
6 reps
RPE 7
4
Incline Chest Press (Machine)
3
8 reps
RPE 7
5
Seated Row (Cable)
3
10 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
70%
2
Hip Thrust (Barbell)
3
12 reps
RPE 7
3
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 7
4
Hip Abductor (Machine)
3
20 reps
RPE 7
5
Face Pull
3
12 reps
RPE 7
6
Bent Over Row (Barbell)
3
6 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
70%
2
Hip Thrust (Barbell)
3
13 reps
RPE 7
3
Romanian Deadlift (Dumbbell)
3
9 reps
RPE 7
4
Hip Abductor (Machine)
3
20 reps
RPE 7
5
Face Pull
3
13 reps
RPE 7
6
Bent Over Row (Barbell)
3
7 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
7 reps
70%
2
Hip Thrust (Barbell)
3
14 reps
RPE 7
3
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7
4
Hip Abductor (Machine)
3
20 reps
RPE 7
5
Face Pull
3
14 reps
RPE 7
6
Bent Over Row (Barbell)
3
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
70%
2
Hip Thrust (Barbell)
3
12 reps
RPE 7
3
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 7
4
Hip Abductor (Machine)
3
20 reps
RPE 7
5
Face Pull
3
12 reps
RPE 7
6
Bent Over Row (Barbell)
3
6 reps
RPE 7
Week 1
1 / 4 Weeks
Day 1
1
Squat (Barbell)
3 Sets
5 Reps
70%
2
Hip Thrust (Barbell)
3 Sets
8 Reps
@7
3
Romanian Deadlift (Dumbbell)
3 Sets
8 Reps
@7
4
Hip Abductor (Machine)
3 Sets
15 Reps
@7
5
Step-Up (Weighted)
3 Sets
8 Reps
@7
Day 3
1
Deadlift (Barbell)
3 Sets
5 Reps
70%
2
Hip Thrust (Barbell)
3 Sets
12 Reps
@7
3
Romanian Deadlift (Dumbbell)
3 Sets
8 Reps
@7
4
Hip Abductor (Machine)
3 Sets
20 Reps
@7
5
Face Pull
3 Sets
12 Reps
@7
6
Bent Over Row (Barbell)
3 Sets
6 Reps
@7
Day 2
1
Bench Press (Barbell)
3 Sets
5 Reps
70%
2
Chest Supported Row (Dumbbell)
3 Sets
8 Reps
@7
3
Overhead Press (Barbell)
3 Sets
6 Reps
@7
4
Incline Chest Press (Machine)
3 Sets
8 Reps
@7
5
Seated Row (Cable)
3 Sets
10 Reps
@7
6
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@7