Laura's Glute & Legs Grow
Hypertrophy program to girls who want grow her glutes and legs
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Leg Press (45 Degrees) | 2 | 10 reps | @10 |
| 2 | Good Morning | 2 | 8 reps | @9.5 |
| 3 | Step-Up (Weighted) | 2 | 8 reps | @9 |
| 4 | Glute Kickback (Cable) | 2 | 8 reps | @9 |
| 5 | Leg Extension | 2 | 10 reps | @10 |
| 6 | Lying Leg Curl | 2 | 10 reps | @10 |
| 7 | Hip Abductor (Machine) | 2 | 15 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | T-Bar Row | 2 | 8 reps | @9.5 |
| 2 | Shoulder Press (Machine) | 2 | 10 reps | @9 |
| 3 | Chest Press (Machine) | 2 | 8 reps | @9 |
| 4 | Lat Pulldown | 2 | 10 reps | @9 |
| 5 | Rear Delt Fly (Cable) | 2 | 12 reps | @10 |
| 6 | Lateral Raise (Dumbbell) | 2 | 12 reps | @10 |
| 7 | Tricep Pushdown (Cable) | 2 | 12 reps | @10 |
| 8 | Bicep Curl (EZ Bar) | 2 | 10 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Hip Thrust (Machine) | 3 | 10 reps | @9 |
| 2 | Leg Press (45 Degrees) | 2 | 10 reps | @10 |
| 3 | Bulgarian Split Squat (Dumbbell) | 2 | 10 reps | @9.5 |
| 4 | Hyperextension | 2 | 10 reps | @10 |
| 5 | Leg Extension | 2 | 12 reps | @10 |
| 6 | Lying Leg Curl | 2 | 12 reps | @10 |
| Superset | ||||
| 7A | Hip Abductor (Machine) | 2 | 10 reps | @10 |
| 7B | Hip Adductor (Machine) | 2 | 10 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Shoulder Press (Machine) | 2 | 10 reps | @9 |
| 2 | High Row | 2 | 12 reps | @10 |
| 3 | Pec Deck (Machine) | 2 | 8 reps | @9.5 |
| 4 | Lateral Raise (Cable) | 2 | 15 reps | @10 |
| 5 | Seated Row (Cable) | 2 | 10 reps | @10 |
| 6 | Overhead Tricep Extension (Cable) | 2 | 15 reps | @10 |
| 7 | Bicep Curl (Cable) | 2 | 15 reps | @10 |
Weeks 2–8 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Laura's Glute & Legs Grow is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 8 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 90 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.
Laura's Glute & Legs Grow 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 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Laura's Glute & Legs Grow 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.
Get started
