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Saad core and glute focusing

by Saad A.

Program Description

Transform your physique with the **Saad Core and Glute Focus** program, a comprehensive 4-week regimen designed to sculpt and strengthen your core and glutes. Comprising 16 intense sessions, this program combines heavy lifts like barbell hip thrusts and dynamic movements such as kettlebell swings to maximize muscle engagement. Each workout is strategically crafted to enhance stability, power, and endurance, ensuring you build a solid foundation while pushing your limits. Get ready to elevate your training and achieve the results you've been striving for!

Program Overview

  • Level
    Intermediate, Beginner
  • Goal
    Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jun 26, 2025 11:59
  • Last Edited
    Jun 26, 2025 12:50
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
3
10 reps
10 reps
RPE 8
-
2
Goblet Squat
3
12 reps
RPE 7
3
Reverse Lunge (Bodyweight)
3
10 reps
RPE 7
4
Glute Kickback
3
15 reps
RPE 6.5
5
Kegels
3
10-5 reps
-
6
Dead Bug
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
3
10 reps
10 reps
RPE 8
-
2
Goblet Squat
3
12 reps
RPE 7
3
Reverse Lunge (Bodyweight)
3
10 reps
RPE 7
4
Glute Kickback
3
15 reps
RPE 6.5
5
Kegels
3
10-5 reps
-
6
Dead Bug
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
3
10 reps
10 reps
RPE 8
-
2
Goblet Squat
3
12 reps
RPE 7
3
Reverse Lunge (Bodyweight)
3
10 reps
RPE 7
4
Glute Kickback
3
15 reps
RPE 6.5
5
Kegels
3
10-5 reps
-
6
Dead Bug
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
3
10 reps
10 reps
RPE 8
-
2
Goblet Squat
3
12 reps
RPE 7
3
Reverse Lunge (Bodyweight)
3
10 reps
RPE 7
4
Glute Kickback
3
15 reps
RPE 6.5
5
Kegels
3
10-5 reps
-
6
Dead Bug
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
2
Bent Over Row (Barbell)
3
10 reps
RPE 8
3
Overhead Press (Dumbbell)
3
10 reps
RPE 8
4
Side Plank with Reach Through
3
30 mins
RPE 7
5
Hollow Hold
3
20 mins
RPE 7
6
Kegels With Breath Hold
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
2
Bent Over Row (Barbell)
3
10 reps
RPE 8
3
Overhead Press (Dumbbell)
3
10 reps
RPE 8
4
Side Plank with Reach Through
3
30 mins
RPE 7
5
Hollow Hold
3
20 mins
RPE 7
6
Kegels With Breath Hold
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
2
Bent Over Row (Barbell)
3
10 reps
RPE 8
3
Overhead Press (Dumbbell)
3
10 reps
RPE 8
4
Side Plank with Reach Through
3
30 mins
RPE 7
5
Hollow Hold
3
20 mins
RPE 7
6
Kegels With Breath Hold
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
2
Bent Over Row (Barbell)
3
10 reps
RPE 8
3
Overhead Press (Dumbbell)
3
10 reps
RPE 8
4
Side Plank with Reach Through
3
30 mins
RPE 7
5
Hollow Hold
3
20 mins
RPE 7
6
Kegels With Breath Hold
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
2
Kettlebell Swing
3
15 reps
RPE 7
3
Step-Up (Weighted)
3
10 reps
RPE 7
4
Single Leg Hip Thrust
3
12 reps
RPE 7
5
Side Plank With Hip Dips
3
10 reps
RPE 7
6
Reverse Crunch +kegel Hold
3
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
2
Kettlebell Swing
3
15 reps
RPE 7
3
Step-Up (Weighted)
3
10 reps
RPE 7
4
Single Leg Hip Thrust
3
12 reps
RPE 7
5
Side Plank With Hip Dips
3
10 reps
RPE 7
6
Reverse Crunch +kegel Hold
3
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
2
Kettlebell Swing
3
15 reps
RPE 7
3
Step-Up (Weighted)
3
10 reps
RPE 7
4
Single Leg Hip Thrust
3
12 reps
RPE 7
5
Side Plank With Hip Dips
3
10 reps
RPE 7
6
Reverse Crunch +kegel Hold
3
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
2
Kettlebell Swing
3
15 reps
RPE 7
3
Step-Up (Weighted)
3
10 reps
RPE 7
4
Single Leg Hip Thrust
3
12 reps
RPE 7
5
Side Plank With Hip Dips
3
10 reps
RPE 7
6
Reverse Crunch +kegel Hold
3
12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Inverted Row
3
10 reps
RPE 8
2
Push Up With Shoulder Tap
3
10 reps
RPE 8
3
Kneeling Pallof Press
3
12 reps
RPE 7
4
Glute Bridge March
3
10 reps
RPE 6.5
5
Bird Dog
3
10 reps
RPE 6
6
Long Hold Kegels
3
10 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Inverted Row
3
10 reps
RPE 8
2
Push Up With Shoulder Tap
3
10 reps
RPE 8
3
Kneeling Pallof Press
3
12 reps
RPE 7
4
Glute Bridge March
3
10 reps
RPE 6.5
5
Bird Dog
3
10 reps
RPE 6
6
Long Hold Kegels
3
10 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Inverted Row
3
10 reps
RPE 8
2
Push Up With Shoulder Tap
3
10 reps
RPE 8
3
Kneeling Pallof Press
3
12 reps
RPE 7
4
Glute Bridge March
3
10 reps
RPE 6.5
5
Bird Dog
3
10 reps
RPE 6
6
Long Hold Kegels
3
10 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Inverted Row
3
10 reps
RPE 8
2
Push Up With Shoulder Tap
3
10 reps
RPE 8
3
Kneeling Pallof Press
3
12 reps
RPE 7
4
Glute Bridge March
3
10 reps
RPE 6.5
5
Bird Dog
3
10 reps
RPE 6
6
Long Hold Kegels
3
10 mins
RPE 7
Week 1
1 / 4 Weeks
Day 1
1
Hip Thrust (Barbell)
1 Set
3 Sets
10 Reps
10 Reps
@8
-
2
Goblet Squat
3 Sets
12 Reps
@7
3
Reverse Lunge (Bodyweight)
3 Sets
10 Reps
@7
4
Glute Kickback
3 Sets
15 Reps
@6.5
5
Kegels
3 Sets
10-5 Reps
-
6
Dead Bug
3 Sets
10 Reps
@6
Day 2
1
Incline Bench Press (Dumbbell)
4 Sets
8 Reps
@8
2
Bent Over Row (Barbell)
3 Sets
10 Reps
@8
3
Overhead Press (Dumbbell)
3 Sets
10 Reps
@8
4
Side Plank with Reach Through
3 Sets
30 mins
@7
5
Hollow Hold
3 Sets
20 mins
@7
6
Kegels With Breath Hold
3 Sets
10 Reps
-
Day 3
1
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
@8
2
Kettlebell Swing
3 Sets
15 Reps
@7
3
Step-Up (Weighted)
3 Sets
10 Reps
@7
4
Single Leg Hip Thrust
3 Sets
12 Reps
@7
5
Side Plank With Hip Dips
3 Sets
10 Reps
@7
6
Reverse Crunch +kegel Hold
3 Sets
12 Reps
@6
Day 4
1
Inverted Row
3 Sets
10 Reps
@8
2
Push Up With Shoulder Tap
3 Sets
10 Reps
@8
3
Kneeling Pallof Press
3 Sets
12 Reps
@7
4
Glute Bridge March
3 Sets
10 Reps
@6.5
5
Bird Dog
3 Sets
10 Reps
@6
6
Long Hold Kegels
3 Sets
10 mins
@7