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U/L/FBW GLUTE FOCUS

by Bartlomiej F.
1 athletes joined

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
    Jul 10, 2025 01:13

Summary

Unlock your glute potential with the U/L/FBW Glute Focus program! Over the course of 4 weeks, you'll engage in three targeted workouts each week, combining lower and upper body exercises designed to sculpt and strengthen your glutes. Expect to tackle movements like barbell squats, hip thrusts, and Romanian deadlifts, all while using a full gym setup. This program is perfect for those looking to enhance their lower body strength and aesthetics. Get ready to feel the burn and see real results!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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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 Abductor (Machine)
3
20 reps
RPE 7
3
Hip Thrust (Barbell)
3
12 reps
RPE 7
4
Face Pull
3
12 reps
RPE 7
5
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 7
6
Bent Over Row (Barbell)
3
6 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
75%
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
3 reps
80%
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
2 reps
85%
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 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
Day 3
1
Deadlift (Barbell)
3 Sets
5 Reps
70%
2
Hip Abductor (Machine)
3 Sets
20 Reps
@7
3
Hip Thrust (Barbell)
3 Sets
12 Reps
@7
4
Face Pull
3 Sets
12 Reps
@7
5
Romanian Deadlift (Dumbbell)
3 Sets
8 Reps
@7
6
Bent Over Row (Barbell)
3 Sets
6 Reps
@7