Program Description
The purpose is to focus on glute development
Program Overview
- LevelNovice, Intermediate, Advanced
- GoalBodybuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length9 weeks
- Time Per Workout40 minutes
- CreatedOct 06, 2025 12:44
- Last EditedOct 12, 2025 11:52
Summary
Transform your physique with Bobbi’s Gym Plan, an 18-week program designed for dedicated lifters looking to sculpt their glutes and upper body. Committing just three days a week, you'll engage in a variety of targeted exercises, including barbell squats and dumbbell bench presses, ensuring balanced strength development. Each session is crafted to maximize intensity and results, pushing you to new heights in your fitness journey. Equip yourself with a full gym and get ready to unleash your potential!
Muscle Engagement
Front
Back
MuscleSet
Glutes
23.6%
Hamstrings
13.2%
Quadriceps
11.1%
Upper Back
7.9%
Abs
6%
Lower Back
5.9%
Middle Delts
5.7%
Abductors
5.4%
Front Delts
5.1%
Lats
4.3%
Triceps
3.4%
Chest
2.9%
Rear Delts
2.6%
Biceps
1.6%
Adductors
1.1%
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ON THE BOOSTCAMP APP FOR FREE
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 10
2
Hip Thrust (Machine)
3
8-10 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 10
4
Hip Abductor (Machine)
3
15-20 reps
RPE 10
5
Step-Up (Weighted)
3
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 10
2
Hip Thrust (Machine)
3
8-10 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 10
4
Hip Abductor (Machine)
3
15-20 reps
RPE 10
5
Step-Up (Weighted)
3
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 10
2
Hip Thrust (Machine)
3
8-10 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 10
4
Hip Abductor (Machine)
3
15-20 reps
RPE 10
5
Step-Up (Weighted)
3
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 10
2
Hip Thrust (Machine)
3
8-10 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 10
4
Hip Abductor (Machine)
3
15-20 reps
RPE 10
5
Step-Up (Weighted)
3
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 10
2
Hip Thrust (Machine)
3
8-10 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 10
4
Hip Abductor (Machine)
3
15-20 reps
RPE 10
5
Step-Up (Weighted)
3
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 10
2
Hip Thrust (Machine)
3
8-10 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 10
4
Hip Abductor (Machine)
3
15-20 reps
RPE 10
5
Step-Up (Weighted)
3
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 10
2
Hip Thrust (Machine)
3
8-10 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 10
4
Hip Abductor (Machine)
3
15-20 reps
RPE 10
5
Step-Up (Weighted)
3
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 10
2
Hip Thrust (Machine)
3
8-10 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 10
4
Hip Abductor (Machine)
3
15-20 reps
RPE 10
5
Step-Up (Weighted)
3
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 10
2
Hip Thrust (Machine)
3
8-10 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 10
4
Hip Abductor (Machine)
3
15-20 reps
RPE 10
5
Step-Up (Weighted)
3
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
RPE 10
2
Chest Supported Row (Dumbbell)
3
8-10 reps
RPE 10
3
Overhead Press (Dumbbell)
3
8-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
5
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 10
6
Glute Kickback (Cable)
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
RPE 10
2
Chest Supported Row (Dumbbell)
3
8-10 reps
RPE 10
3
Overhead Press (Dumbbell)
3
8-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
5
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 10
6
Glute Kickback (Cable)
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
RPE 10
2
Chest Supported Row (Dumbbell)
3
8-10 reps
RPE 10
3
Overhead Press (Dumbbell)
3
8-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
5
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 10
6
Glute Kickback (Cable)
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
RPE 10
2
Chest Supported Row (Dumbbell)
3
8-10 reps
RPE 10
3
Overhead Press (Dumbbell)
3
8-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
5
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 10
6
Glute Kickback (Cable)
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
RPE 10
2
Chest Supported Row (Dumbbell)
3
8-10 reps
RPE 10
3
Overhead Press (Dumbbell)
3
8-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
5
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 10
6
Glute Kickback (Cable)
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
RPE 10
2
Chest Supported Row (Dumbbell)
3
8-10 reps
RPE 10
3
Overhead Press (Dumbbell)
3
8-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
5
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 10
6
Glute Kickback (Cable)
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
RPE 10
2
Chest Supported Row (Dumbbell)
3
8-10 reps
RPE 10
3
Overhead Press (Dumbbell)
3
8-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
5
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 10
6
Glute Kickback (Cable)
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
RPE 10
2
Chest Supported Row (Dumbbell)
3
8-10 reps
RPE 10
3
Overhead Press (Dumbbell)
3
8-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
5
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 10
6
Glute Kickback (Cable)
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
RPE 10
2
Chest Supported Row (Dumbbell)
3
8-10 reps
RPE 10
3
Overhead Press (Dumbbell)
3
8-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
5
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 10
6
Glute Kickback (Cable)
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
5 reps
RPE 10
2
Hip Thrust (Machine)
3
10-12 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 10
4
Bent Over Row (Barbell)
3
8 reps
RPE 10
5
Face Pull
3
12-15 reps
RPE 10
6
Hip Abductor (Machine)
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
5 reps
RPE 10
2
Hip Thrust (Machine)
3
10-12 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 10
4
Bent Over Row (Barbell)
3
8 reps
RPE 10
5
Face Pull
3
12-15 reps
RPE 10
6
Hip Abductor (Machine)
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
5 reps
RPE 10
2
Hip Thrust (Machine)
3
10-12 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 10
4
Bent Over Row (Barbell)
3
8 reps
RPE 10
5
Face Pull
3
12-15 reps
RPE 10
6
Hip Abductor (Machine)
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
5 reps
RPE 10
2
Hip Thrust (Machine)
3
10-12 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 10
4
Bent Over Row (Barbell)
3
8 reps
RPE 10
5
Face Pull
3
12-15 reps
RPE 10
6
Hip Abductor (Machine)
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
5 reps
RPE 10
2
Hip Thrust (Machine)
3
10-12 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 10
4
Bent Over Row (Barbell)
3
8 reps
RPE 10
5
Face Pull
3
12-15 reps
RPE 10
6
Hip Abductor (Machine)
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
5 reps
RPE 10
2
Hip Thrust (Machine)
3
10-12 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 10
4
Bent Over Row (Barbell)
3
8 reps
RPE 10
5
Face Pull
3
12-15 reps
RPE 10
6
Hip Abductor (Machine)
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
5 reps
RPE 10
2
Hip Thrust (Machine)
3
10-12 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 10
4
Bent Over Row (Barbell)
3
8 reps
RPE 10
5
Face Pull
3
12-15 reps
RPE 10
6
Hip Abductor (Machine)
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
5 reps
RPE 10
2
Hip Thrust (Machine)
3
10-12 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 10
4
Bent Over Row (Barbell)
3
8 reps
RPE 10
5
Face Pull
3
12-15 reps
RPE 10
6
Hip Abductor (Machine)
3
15-20 reps
RPE 10
Week 1
1 / 9 Weeks
Day 1
1
Squat (Barbell)3 Sets
5-8 Reps
@10
2
Hip Thrust (Machine)3 Sets
8-10 Reps
@10
3
Romanian Deadlift (Dumbbell)3 Sets
8-10 Reps
@10
4
Hip Abductor (Machine)3 Sets
15-20 Reps
@10
5
Step-Up (Weighted)3 Sets
8-10 Reps
@10
Day 2
1
Bench Press (Dumbbell)3 Sets
8-10 Reps
@10
2
Chest Supported Row (Dumbbell)3 Sets
8-10 Reps
@10
3
Overhead Press (Dumbbell)3 Sets
8-10 Reps
@10
4
Lateral Raise (Dumbbell)3 Sets
12-15 Reps
@10
5
Bulgarian Split Squat (Dumbbell)3 Sets
10-12 Reps
@10
6
Glute Kickback (Cable)3 Sets
12-15 Reps
@10
Day 3
1
Deadlift (Paused)3 Sets
5 Reps
@10
2
Hip Thrust (Machine)3 Sets
10-12 Reps
@10
3
Romanian Deadlift (Dumbbell)3 Sets
8-10 Reps
@10
4
Bent Over Row (Barbell)3 Sets
8 Reps
@10
5
Face Pull3 Sets
12-15 Reps
@10
6
Hip Abductor (Machine)3 Sets
15-20 Reps
@10