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Laura's Glute & Legs Grow

by Lauri G.
1 athletes joined

Program Description

This program is designed for women who want to get strong and have great glutes and legs. Always push yourself to failure to see results.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Apr 01, 2025 09:35
  • Last Edited
    Jun 18, 2025 12:51

Summary

Transform your lower body with Laura's Glute & Legs Grow program, an 8-week journey designed to sculpt and strengthen your glutes and legs. Committing just four days a week, you'll engage in a variety of targeted exercises, including Leg Press, Good Mornings, and Glute Kickbacks, ensuring comprehensive muscle development. This program is perfect for anyone ready to elevate their leg day game and achieve impressive results. Get ready to feel the burn and see the gains!
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4.8 Stars with 10, 000+ Ratings
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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
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
10 reps
RPE 10
2
Good Morning
2
8 reps
RPE 9.5
3
Step-Up (Weighted)
2
8 reps
RPE 9
4
Glute Kickback (Cable)
2
8 reps
RPE 9
5
Leg Extension
2
10 reps
RPE 10
6
Lying Leg Curl
2
10 reps
RPE 10
7
Hip Abductor (Machine)
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
10 reps
RPE 10
2
Good Morning
2
8 reps
RPE 9.5
3
Step-Up (Weighted)
2
8 reps
RPE 9
4
Glute Kickback (Cable)
2
8 reps
RPE 9
5
Leg Extension
2
10 reps
RPE 10
6
Lying Leg Curl
2
10 reps
RPE 10
7
Hip Abductor (Machine)
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
10 reps
RPE 10
2
Good Morning
2
8 reps
RPE 9.5
3
Step-Up (Weighted)
2
8 reps
RPE 9
4
Glute Kickback (Cable)
2
8 reps
RPE 9
5
Leg Extension
2
10 reps
RPE 10
6
Lying Leg Curl
2
10 reps
RPE 10
7
Hip Abductor (Machine)
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
10 reps
RPE 10
2
Good Morning
2
8 reps
RPE 9.5
3
Step-Up (Weighted)
2
8 reps
RPE 9
4
Glute Kickback (Cable)
2
8 reps
RPE 9
5
Leg Extension
2
10 reps
RPE 10
6
Lying Leg Curl
2
10 reps
RPE 10
7
Hip Abductor (Machine)
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
10 reps
RPE 10
2
Good Morning
2
8 reps
RPE 9.5
3
Step-Up (Weighted)
2
8 reps
RPE 9
4
Glute Kickback (Cable)
2
8 reps
RPE 9
5
Leg Extension
2
10 reps
RPE 10
6
Lying Leg Curl
2
10 reps
RPE 10
7
Hip Abductor (Machine)
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
10 reps
RPE 10
2
Good Morning
2
8 reps
RPE 9.5
3
Step-Up (Weighted)
2
8 reps
RPE 9
4
Glute Kickback (Cable)
2
8 reps
RPE 9
5
Leg Extension
2
10 reps
RPE 10
6
Lying Leg Curl
2
10 reps
RPE 10
7
Hip Abductor (Machine)
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
10 reps
RPE 10
2
Good Morning
2
8 reps
RPE 9.5
3
Step-Up (Weighted)
2
8 reps
RPE 9
4
Glute Kickback (Cable)
2
8 reps
RPE 9
5
Leg Extension
2
10 reps
RPE 10
6
Lying Leg Curl
2
10 reps
RPE 10
7
Hip Abductor (Machine)
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
10 reps
RPE 10
2
Good Morning
2
8 reps
RPE 9.5
3
Step-Up (Weighted)
2
8 reps
RPE 9
4
Glute Kickback (Cable)
2
8 reps
RPE 9
5
Leg Extension
2
10 reps
RPE 10
6
Lying Leg Curl
2
10 reps
RPE 10
7
Hip Abductor (Machine)
2
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
8 reps
RPE 9.5
2
Shoulder Press (Machine)
2
10 reps
RPE 9
3
Chest Press (Machine)
2
8 reps
RPE 9
4
Lat Pulldown
2
10 reps
RPE 9
5
Rear Delt Fly (Cable)
2
12 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
7
Tricep Pushdown (Cable)
2
12 reps
RPE 10
8
Bicep Curl (EZ Bar)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
8 reps
RPE 9.5
2
Shoulder Press (Machine)
2
10 reps
RPE 9
3
Chest Press (Machine)
2
8 reps
RPE 9
4
Lat Pulldown
2
10 reps
RPE 9
5
Rear Delt Fly (Cable)
2
12 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
7
Tricep Pushdown (Cable)
2
12 reps
RPE 10
8
Bicep Curl (EZ Bar)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
8 reps
RPE 9.5
2
Shoulder Press (Machine)
2
10 reps
RPE 9
3
Chest Press (Machine)
2
8 reps
RPE 9
4
Lat Pulldown
2
10 reps
RPE 9
5
Rear Delt Fly (Cable)
2
12 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
7
Tricep Pushdown (Cable)
2
12 reps
RPE 10
8
Bicep Curl (EZ Bar)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
8 reps
RPE 9.5
2
Shoulder Press (Machine)
2
10 reps
RPE 9
3
Chest Press (Machine)
2
8 reps
RPE 9
4
Lat Pulldown
2
10 reps
RPE 9
5
Rear Delt Fly (Cable)
2
12 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
7
Tricep Pushdown (Cable)
2
12 reps
RPE 10
8
Bicep Curl (EZ Bar)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
8 reps
RPE 9.5
2
Shoulder Press (Machine)
2
10 reps
RPE 9
3
Chest Press (Machine)
2
8 reps
RPE 9
4
Lat Pulldown
2
10 reps
RPE 9
5
Rear Delt Fly (Cable)
2
12 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
7
Tricep Pushdown (Cable)
2
12 reps
RPE 10
8
Bicep Curl (EZ Bar)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
8 reps
RPE 9.5
2
Shoulder Press (Machine)
2
10 reps
RPE 9
3
Chest Press (Machine)
2
8 reps
RPE 9
4
Lat Pulldown
2
10 reps
RPE 9
5
Rear Delt Fly (Cable)
2
12 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
7
Tricep Pushdown (Cable)
2
12 reps
RPE 10
8
Bicep Curl (EZ Bar)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
8 reps
RPE 9.5
2
Shoulder Press (Machine)
2
10 reps
RPE 9
3
Chest Press (Machine)
2
8 reps
RPE 9
4
Lat Pulldown
2
10 reps
RPE 9
5
Rear Delt Fly (Cable)
2
12 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
7
Tricep Pushdown (Cable)
2
12 reps
RPE 10
8
Bicep Curl (EZ Bar)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
8 reps
RPE 9.5
2
Shoulder Press (Machine)
2
10 reps
RPE 9
3
Chest Press (Machine)
2
8 reps
RPE 9
4
Lat Pulldown
2
10 reps
RPE 9
5
Rear Delt Fly (Cable)
2
12 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
7
Tricep Pushdown (Cable)
2
12 reps
RPE 10
8
Bicep Curl (EZ Bar)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
10 reps
RPE 9
2
Leg Press (45 Degrees)
2
10 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 9.5
4
Hyperextension
2
10 reps
RPE 10
5
Leg Extension
2
12 reps
RPE 10
6
Lying Leg Curl
2
12 reps
RPE 10
7A
Hip Abductor (Machine)
2
10 reps
RPE 10
7B
Hip Adductor (Machine)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
10 reps
RPE 9
2
Leg Press (45 Degrees)
2
10 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 9.5
4
Hyperextension
2
10 reps
RPE 10
5
Leg Extension
2
12 reps
RPE 10
6
Lying Leg Curl
2
12 reps
RPE 10
7A
Hip Abductor (Machine)
2
10 reps
RPE 10
7B
Hip Adductor (Machine)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
10 reps
RPE 9
2
Leg Press (45 Degrees)
2
10 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 9.5
4
Hyperextension
2
10 reps
RPE 10
5
Leg Extension
2
12 reps
RPE 10
6
Lying Leg Curl
2
12 reps
RPE 10
7A
Hip Abductor (Machine)
2
10 reps
RPE 10
7B
Hip Adductor (Machine)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
10 reps
RPE 9
2
Leg Press (45 Degrees)
2
10 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 9.5
4
Hyperextension
2
10 reps
RPE 10
5
Leg Extension
2
12 reps
RPE 10
6
Lying Leg Curl
2
12 reps
RPE 10
7A
Hip Abductor (Machine)
2
10 reps
RPE 10
7B
Hip Adductor (Machine)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
10 reps
RPE 9
2
Leg Press (45 Degrees)
2
10 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 9.5
4
Hyperextension
2
10 reps
RPE 10
5
Leg Extension
2
12 reps
RPE 10
6
Lying Leg Curl
2
12 reps
RPE 10
7A
Hip Abductor (Machine)
2
10 reps
RPE 10
7B
Hip Adductor (Machine)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
10 reps
RPE 9
2
Leg Press (45 Degrees)
2
10 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 9.5
4
Hyperextension
2
10 reps
RPE 10
5
Leg Extension
2
12 reps
RPE 10
6
Lying Leg Curl
2
12 reps
RPE 10
7A
Hip Abductor (Machine)
2
10 reps
RPE 10
7B
Hip Adductor (Machine)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
10 reps
RPE 9
2
Leg Press (45 Degrees)
2
10 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 9.5
4
Hyperextension
2
10 reps
RPE 10
5
Leg Extension
2
12 reps
RPE 10
6
Lying Leg Curl
2
12 reps
RPE 10
7A
Hip Abductor (Machine)
2
10 reps
RPE 10
7B
Hip Adductor (Machine)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
10 reps
RPE 9
2
Leg Press (45 Degrees)
2
10 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 9.5
4
Hyperextension
2
10 reps
RPE 10
5
Leg Extension
2
12 reps
RPE 10
6
Lying Leg Curl
2
12 reps
RPE 10
7A
Hip Abductor (Machine)
2
10 reps
RPE 10
7B
Hip Adductor (Machine)
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
10 reps
RPE 9
2
High Row
2
12 reps
RPE 10
3
Pec Deck (Machine)
2
8 reps
RPE 9.5
4
Lateral Raise (Cable)
2
15 reps
RPE 10
5
Seated Row (Cable)
2
10 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
15 reps
RPE 10
7
Bicep Curl (Cable)
2
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
10 reps
RPE 9
2
High Row
2
12 reps
RPE 10
3
Pec Deck (Machine)
2
8 reps
RPE 9.5
4
Lateral Raise (Cable)
2
15 reps
RPE 10
5
Seated Row (Cable)
2
10 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
15 reps
RPE 10
7
Bicep Curl (Cable)
2
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
10 reps
RPE 9
2
High Row
2
12 reps
RPE 10
3
Pec Deck (Machine)
2
8 reps
RPE 9.5
4
Lateral Raise (Cable)
2
15 reps
RPE 10
5
Seated Row (Cable)
2
10 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
15 reps
RPE 10
7
Bicep Curl (Cable)
2
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
10 reps
RPE 9
2
High Row
2
12 reps
RPE 10
3
Pec Deck (Machine)
2
8 reps
RPE 9.5
4
Lateral Raise (Cable)
2
15 reps
RPE 10
5
Seated Row (Cable)
2
10 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
15 reps
RPE 10
7
Bicep Curl (Cable)
2
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
10 reps
RPE 9
2
High Row
2
12 reps
RPE 10
3
Pec Deck (Machine)
2
8 reps
RPE 9.5
4
Lateral Raise (Cable)
2
15 reps
RPE 10
5
Seated Row (Cable)
2
10 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
15 reps
RPE 10
7
Bicep Curl (Cable)
2
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
10 reps
RPE 9
2
High Row
2
12 reps
RPE 10
3
Pec Deck (Machine)
2
8 reps
RPE 9.5
4
Lateral Raise (Cable)
2
15 reps
RPE 10
5
Seated Row (Cable)
2
10 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
15 reps
RPE 10
7
Bicep Curl (Cable)
2
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
10 reps
RPE 9
2
High Row
2
12 reps
RPE 10
3
Pec Deck (Machine)
2
8 reps
RPE 9.5
4
Lateral Raise (Cable)
2
15 reps
RPE 10
5
Seated Row (Cable)
2
10 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
15 reps
RPE 10
7
Bicep Curl (Cable)
2
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
10 reps
RPE 9
2
High Row
2
12 reps
RPE 10
3
Pec Deck (Machine)
2
8 reps
RPE 9.5
4
Lateral Raise (Cable)
2
15 reps
RPE 10
5
Seated Row (Cable)
2
10 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
15 reps
RPE 10
7
Bicep Curl (Cable)
2
15 reps
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Leg Press (45 Degrees)
2 Sets
10 Reps
@10
2
Good Morning
2 Sets
8 Reps
@9.5
3
Step-Up (Weighted)
2 Sets
8 Reps
@9
4
Glute Kickback (Cable)
2 Sets
8 Reps
@9
5
Leg Extension
2 Sets
10 Reps
@10
6
Lying Leg Curl
2 Sets
10 Reps
@10
7
Hip Abductor (Machine)
2 Sets
15 Reps
@10
Day 2
1
T-Bar Row
2 Sets
8 Reps
@9.5
2
Shoulder Press (Machine)
2 Sets
10 Reps
@9
3
Chest Press (Machine)
2 Sets
8 Reps
@9
4
Lat Pulldown
2 Sets
10 Reps
@9
5
Rear Delt Fly (Cable)
2 Sets
12 Reps
@10
6
Lateral Raise (Dumbbell)
2 Sets
12 Reps
@10
7
Tricep Pushdown (Cable)
2 Sets
12 Reps
@10
8
Bicep Curl (EZ Bar)
2 Sets
10 Reps
@10
Day 3
1
Hip Thrust (Machine)
3 Sets
10 Reps
@9
2
Leg Press (45 Degrees)
2 Sets
10 Reps
@10
3
Bulgarian Split Squat (Dumbbell)
2 Sets
10 Reps
@9.5
4
Hyperextension
2 Sets
10 Reps
@10
5
Leg Extension
2 Sets
12 Reps
@10
6
Lying Leg Curl
2 Sets
12 Reps
@10
7A
Hip Abductor (Machine)
2 Sets
10 Reps
@10
7B
Hip Adductor (Machine)
2 Sets
10 Reps
@10
Day 4
1
Shoulder Press (Machine)
2 Sets
10 Reps
@9
2
High Row
2 Sets
12 Reps
@10
3
Pec Deck (Machine)
2 Sets
8 Reps
@9.5
4
Lateral Raise (Cable)
2 Sets
15 Reps
@10
5
Seated Row (Cable)
2 Sets
10 Reps
@10
6
Overhead Tricep Extension (Cable)
2 Sets
15 Reps
@10
7
Bicep Curl (Cable)
2 Sets
15 Reps
@10