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Full body (glute focus week 1-4)

by Alexander G.
1 athletes joined

Program Description

Full body program focused on building glutes aswell as overall upper body strength

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 28, 2026 03:25
  • Last Edited
    Feb 28, 2026 04:56
Muscle Engagement
Front
Back
MuscleSet
Glutes
20%
Abs
10.6%
Hamstrings
9.4%
Lower Back
9.4%
Abductors
8.1%
Quadriceps
5%
Lats
5%
Upper Back
5%
Biceps
5%
Triceps
5%
Front Delts
3.8%
Cardio
3.8%
Chest
2.5%
Calves
2.5%
Middle Delts
2.5%
Rear Delts
1.3%
Forearms
1.3%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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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
Hip Thrust (Barbell)
3
4-8 reps
RPE 10
2
Leg Press
2
4-8 reps
RPE 10
3
Lat Pulldown
2
4-8 reps
RPE 10
4
Chest Press (Machine)
2
4-8 reps
RPE 10
5
Seated Wide-Grip Row (Cable)
2
4-8 reps
RPE 10
6
Stair Climber
1
10 mins
RPE 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
4-8 reps
RPE 10
2
Lat Pulldown
2
4-8 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
2
4-8 reps
RPE 10
4
Leg Extension
2
4-8 reps
RPE 10
5
Hip Abductor (Machine)
2
4-8 reps
RPE 10
6
Chest Press (Machine)
2
4-8 reps
RPE 10
7
Stair Climber
1
10 mins
RPE 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
4-8 reps
RPE 10
2
Leg Press
2
4-8 reps
RPE 10
3
Lat Pulldown
2
4-8 reps
RPE 10
4
Chest Press (Machine)
2
4-8 reps
RPE 10
5
Seated Wide-Grip Row (Cable)
2
4-8 reps
RPE 10
6
Stair Climber
1
10 mins
RPE 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
4-8 reps
RPE 10
2
Lat Pulldown
2
4-8 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
2
4-8 reps
RPE 10
4
Leg Extension
2
4-8 reps
RPE 10
5
Hip Abductor (Machine)
2
4-8 reps
RPE 10
6
Chest Press (Machine)
2
4-8 reps
RPE 10
7
Stair Climber
1
10 mins
RPE 1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
4-10 reps
RPE 10
2
Back Extension
3
AMRAP
RPE 10
3
Hip Abductor (Machine)
3
4-8 reps
RPE 10
4
Abs Crunch (Machine)
4
6-15 reps
RPE 10
5
Calf Raise (Machine)
2
15-20 reps
RPE 10
6
Stair Climber
1
10 mins
RPE 1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
4-10 reps
RPE 10
2
Back Extension
3
AMRAP
RPE 10
3
Hip Abductor (Machine)
3
4-8 reps
RPE 10
4
Abs Crunch (Machine)
4
6-15 reps
RPE 10
5
Calf Raise (Machine)
2
15-20 reps
RPE 10
6
Stair Climber
1
10 mins
RPE 1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
4-10 reps
RPE 10
2
Back Extension
3
AMRAP
RPE 10
3
Hip Abductor (Machine)
3
4-8 reps
RPE 10
4
Abs Crunch (Machine)
4
6-15 reps
RPE 10
5
Calf Raise (Machine)
2
15-20 reps
RPE 10
6
Stair Climber
1
10 mins
RPE 1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
4-10 reps
RPE 10
2
Back Extension
3
AMRAP
RPE 10
3
Hip Abductor (Machine)
3
4-8 reps
RPE 10
4
Abs Crunch (Machine)
4
6-15 reps
RPE 10
5
Calf Raise (Machine)
2
15-20 reps
RPE 10
6
Stair Climber
1
10 mins
RPE 1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
4-10 reps
RPE 10
2
Leg Press
2
4-8 reps
RPE 10
3
Bayesian Curl
2
4-8 reps
RPE 10
4
Tricep Rope Push Down (Cable)
2
4-8 reps
RPE 10
5
Lateral Raise (Cable)
2
4-8 reps
RPE 10
6
Hip Abductor (Machine)
2
4-8 reps
RPE 10
7
Stair Climber
1
10 mins
RPE 1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
4-10 reps
RPE 10
2
Leg Press
2
4-8 reps
RPE 10
3
Preacher Curl (Machine)
2
4-8 reps
RPE 10
4
Skull Crusher (Dumbbell)
2
4-8 reps
RPE 10
5
Lateral Raise (Cable)
2
4-8 reps
RPE 10
6
Stair Climber
1
10 mins
RPE 1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
4-10 reps
RPE 10
2
Leg Press
2
4-8 reps
RPE 10
3
Bayesian Curl
2
4-8 reps
RPE 10
4
Tricep Rope Push Down (Cable)
2
4-8 reps
RPE 10
5
Lateral Raise (Cable)
2
4-8 reps
RPE 10
6
Hip Abductor (Machine)
2
4-8 reps
RPE 10
7
Stair Climber
1
10 mins
RPE 1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
4-10 reps
RPE 10
2
Leg Press
2
4-8 reps
RPE 10
3
Preacher Curl (Machine)
2
4-8 reps
RPE 10
4
Skull Crusher (Dumbbell)
2
4-8 reps
RPE 10
5
Lateral Raise (Cable)
2
4-8 reps
RPE 10
6
Stair Climber
1
10 mins
RPE 1
Week 1
1 / 4 Weeks
Day 1
1
Hip Thrust (Barbell)
3 Sets
4-8 Reps
@10
2
Leg Press
2 Sets
4-8 Reps
@10
3
Lat Pulldown
2 Sets
4-8 Reps
@10
4
Chest Press (Machine)
2 Sets
4-8 Reps
@10
5
Seated Wide-Grip Row (Cable)
2 Sets
4-8 Reps
@10
6
Stair Climber
1 Set
10 mins
@1
Day 2
1
Hip Thrust (Barbell)
3 Sets
4-10 Reps
@10
2
Back Extension
3 Sets
AMRAP
@10
3
Hip Abductor (Machine)
3 Sets
4-8 Reps
@10
4
Abs Crunch (Machine)
4 Sets
6-15 Reps
@10
5
Calf Raise (Machine)
2 Sets
15-20 Reps
@10
6
Stair Climber
1 Set
10 mins
@1
Day 3
1
Hip Thrust (Barbell)
3 Sets
4-10 Reps
@10
2
Leg Press
2 Sets
4-8 Reps
@10
3
Bayesian Curl
2 Sets
4-8 Reps
@10
4
Tricep Rope Push Down (Cable)
2 Sets
4-8 Reps
@10
5
Lateral Raise (Cable)
2 Sets
4-8 Reps
@10
6
Hip Abductor (Machine)
2 Sets
4-8 Reps
@10
7
Stair Climber
1 Set
10 mins
@1