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Glute and Back Emphasis for Women

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Program Description

This is a specialized program designed to increase muscle size and strength via movements that target the glutes and back.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jul 30, 2025 05:05
  • Last Edited
    Sep 01, 2025 11:01

Summary

Transform your physique with this focused 4-week program designed specifically for women, targeting the glutes and back. With five training days each week, you'll engage in a variety of effective exercises, including Romanian deadlifts and hip thrusts, to build strength and shape. Each session is crafted to maximize muscle engagement, ensuring you see results while improving your overall fitness. Get ready to empower your workouts and elevate your confidence!
Muscle Engagement
Front
Back
MuscleSet
Glutes
22.5%
Hamstrings
18.4%
Quadriceps
13.5%
Lats
9.7%
Upper Back
7.6%
Lower Back
6.8%
Biceps
5.4%
Middle Delts
4%
Abs
3.8%
Adductors
3%
Front Delts
2.4%
Triceps
1.3%
Rear Delts
0.8%
Abductors
0.5%
Forearms
0.3%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Romanian Deadlift (Barbell)
3
15 reps
RPE 8
2
Reverse Lunge (Barbell)
3
15 reps
RPE 8
3
Leg Press
3
15 reps
RPE 8
4
Hip Thrust (Barbell)
1
1
15-20 reps
15-20 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
12 reps
RPE 9
2
Reverse Lunge (Barbell)
4
12 reps
RPE 9
3
Leg Press
4
12 reps
RPE 9
4
Hip Thrust (Barbell)
1
2
15-20 reps
15-20 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
8 reps
RPE 9.5
2
Reverse Lunge (Barbell)
5
8 reps
RPE 9.5
3
Leg Press
5
8 reps
RPE 9.5
4
Hip Thrust (Barbell)
1
3
15-20 reps
15-20 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
6 reps
RPE 10
2
Reverse Lunge (Barbell)
5
6 reps
RPE 10
3
Leg Press
5
6 reps
RPE 10
4
Hip Thrust (Barbell)
1
1
15-20 reps
15-20 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
RPE 8
2
Seated Row (Cable)
3
15 reps
RPE 8
3
Lateral Raise (Dumbbell)
4
20 reps
RPE 8
4
Hamstring Curl
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
12 reps
RPE 9
2
Seated Row (Cable)
4
12 reps
RPE 9
3
Lateral Raise (Dumbbell)
5
20 reps
RPE 9
4
Hamstring Curl
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
8 reps
RPE 9.5
2
Seated Row (Cable)
5
8 reps
RPE 9.5
3
Lateral Raise (Dumbbell)
5
20 reps
RPE 8
4
Hamstring Curl
5
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
6 reps
RPE 10
2
Seated Row (Cable)
5
6 reps
RPE 10
3
Lateral Raise (Dumbbell)
4
20 reps
RPE 8
4
Hamstring Curl
5
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
15 reps
RPE 8
2
Romanian Deadlift (Bottom Pause)
2
15 reps
RPE 8
3
Reverse Lunge (Dumbbell)
3
15 reps
RPE 8
4
Glute Kickback
2
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
12 reps
RPE 9
2
Romanian Deadlift (Bottom Pause)
3
12 reps
RPE 9
3
Reverse Lunge (Dumbbell)
4
12 reps
RPE 9
4
Glute Kickback
3
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
5
8 reps
RPE 9.5
2
Romanian Deadlift (Bottom Pause)
4
8 reps
RPE 9.5
3
Reverse Lunge (Dumbbell)
5
8 reps
RPE 9.5
4
Glute Kickback
3
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
5
6 reps
RPE 10
2
Romanian Deadlift (Bottom Pause)
4
6 reps
RPE 10
3
Reverse Lunge (Dumbbell)
5
6 reps
RPE 10
4
Glute Kickback
2
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
15 reps
RPE 8
2
Wide Grip Lat Pulldown
3
15 reps
RPE 8
3
Lateral Raise (Dumbbell)
2
20 reps
RPE 10
4
Bicep Curl (Dumbbell)
2
20 reps
RPE 8
5
Tricep Extension (Cable)
2
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
4
12 reps
RPE 9
2
Wide Grip Lat Pulldown
4
12 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
20 reps
RPE 10
4
Bicep Curl (Dumbbell)
3
20 reps
RPE 8
5
Tricep Extension (Cable)
3
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
5
8 reps
RPE 9.5
2
Wide Grip Lat Pulldown
5
8 reps
RPE 9.5
3
Lateral Raise (Dumbbell)
2
20 reps
RPE 10
4
Bicep Curl (Dumbbell)
2
20 reps
RPE 8
5
Tricep Extension (Cable)
2
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
5
6 reps
RPE 10
2
Wide Grip Lat Pulldown
5
6 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
20 reps
RPE 10
4
Bicep Curl (Dumbbell)
2
20 reps
RPE 8
5
Tricep Extension (Cable)
2
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Barbell)
3
15 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
15 reps
RPE 8
3
Hip Thrust (Barbell)
3
15 reps
RPE 8
4
Hack Squat
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Barbell)
4
12 reps
RPE 9
2
Romanian Deadlift (Barbell)
4
12 reps
RPE 9
3
Hip Thrust (Barbell)
4
12 reps
RPE 9
4
Hack Squat
4
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Barbell)
5
8 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
5
8 reps
RPE 9.5
3
Hip Thrust (Barbell)
5
8 reps
RPE 9.5
4
Hack Squat
5
8 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Barbell)
5
6 reps
RPE 10
2
Romanian Deadlift (Barbell)
5
6 reps
RPE 10
3
Hip Thrust (Barbell)
5
6 reps
RPE 10
4
Hack Squat
5
6 reps
RPE 10
Week 1
1 / 4 Weeks
Day 1
1
Romanian Deadlift (Barbell)
3 Sets
15 Reps
@8
2
Reverse Lunge (Barbell)
3 Sets
15 Reps
@8
3
Leg Press
3 Sets
15 Reps
@8
4
Hip Thrust (Barbell)
1 Set
1 Set
15-20 Reps
15-20 Reps
@10
@10
Day 4
1
Lat Pulldown (Close Grip)
3 Sets
15 Reps
@8
2
Wide Grip Lat Pulldown
3 Sets
15 Reps
@8
3
Lateral Raise (Dumbbell)
2 Sets
20 Reps
@10
4
Bicep Curl (Dumbbell)
2 Sets
20 Reps
@8
5
Tricep Extension (Cable)
2 Sets
20 Reps
@8
Day 3
1
Hip Thrust (Barbell)
3 Sets
15 Reps
@8
2
Romanian Deadlift (Bottom Pause)
2 Sets
15 Reps
@8
3
Reverse Lunge (Dumbbell)
3 Sets
15 Reps
@8
4
Glute Kickback
2 Sets
20 Reps
@10
Day 5
1
Reverse Lunge (Barbell)
3 Sets
15 Reps
@8
2
Romanian Deadlift (Barbell)
3 Sets
15 Reps
@8
3
Hip Thrust (Barbell)
3 Sets
15 Reps
@8
4
Hack Squat
3 Sets
15 Reps
@8
Day 2
1
Lat Pulldown
3 Sets
15 Reps
@8
2
Seated Row (Cable)
3 Sets
15 Reps
@8
3
Lateral Raise (Dumbbell)
4 Sets
20 Reps
@8
4
Hamstring Curl
3 Sets
15 Reps
-