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GBA

by Celexa R.

Program Description

Glute focused

Program Overview

  • Level
    Beginner
  • Goal
    Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    10 weeks
  • Time Per Workout
    50 minutes
  • Created
    Apr 22, 2025 06:05
  • Last Edited
    Jun 18, 2025 12:07

Summary

Unleash your strength with the GBA program, a comprehensive 10-week journey designed for those ready to elevate their fitness game. Committing just four days a week, you'll focus on targeted muscle groups, including glutes, core, and upper body, with a mix of barbell and dumbbell exercises. Each session is crafted to build strength and endurance, featuring key movements like Hip Thrusts, Bench Presses, and Squats. Get ready to transform your physique and boost your confidence as you progress through this structured and effective training plan!
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BlogBannerPC
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
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
3
1
4-5 reps
8-10 reps
8-10 reps
-
-
RPE 10
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
4
Hyperextension
3
10-12 reps
-
5
Toe Taps
3
20 reps
-
6
Bird Dog
3
20 reps
-
7
Overhead March
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
3
1
4-5 reps
8-10 reps
8-10 reps
-
-
RPE 10
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
4
Hyperextension
3
10-12 reps
-
5
Toe Taps
3
20 reps
-
6
Bird Dog
3
20 reps
-
7
Overhead March
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
3
1
4-5 reps
8-10 reps
8-10 reps
-
-
RPE 10
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
4
Hyperextension
3
10-12 reps
-
5
Toe Taps
3
20 reps
-
6
Bird Dog
3
20 reps
-
7
Overhead March
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
3
1
4-5 reps
8-10 reps
8-10 reps
-
-
RPE 10
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
4
Hyperextension
3
10-12 reps
-
5
Toe Taps
3
20 reps
-
6
Bird Dog
3
20 reps
-
7
Overhead March
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
3
1
4-5 reps
8-10 reps
8-10 reps
-
-
RPE 10
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
4
Hyperextension
3
10-12 reps
-
5
Toe Taps
3
20 reps
-
6
Bird Dog
3
20 reps
-
7
Overhead March
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
3
1
4-5 reps
8-10 reps
8-10 reps
-
-
RPE 10
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
4
Hyperextension
3
10-12 reps
-
5
Toe Taps
3
20 reps
-
6
Bird Dog
3
20 reps
-
7
Overhead March
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
3
1
4-5 reps
8-10 reps
8-10 reps
-
-
RPE 10
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
4
Hyperextension
3
10-12 reps
-
5
Toe Taps
3
20 reps
-
6
Bird Dog
3
20 reps
-
7
Overhead March
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
3
1
4-5 reps
8-10 reps
8-10 reps
-
-
RPE 10
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
4
Hyperextension
3
10-12 reps
-
5
Toe Taps
3
20 reps
-
6
Bird Dog
3
20 reps
-
7
Overhead March
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
3
1
4-5 reps
8-10 reps
8-10 reps
-
-
RPE 10
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
4
Hyperextension
3
10-12 reps
-
5
Toe Taps
3
20 reps
-
6
Bird Dog
3
20 reps
-
7
Overhead March
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
3
1
4-5 reps
8-10 reps
8-10 reps
-
-
RPE 10
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
-
4
Hyperextension
3
10-12 reps
-
5
Toe Taps
3
20 reps
-
6
Bird Dog
3
20 reps
-
7
Overhead March
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
-
2
Chest Fly (Dumbbell)
3
8-10 reps
-
3
Overhead Press (Dumbbell)
3
8-10 reps
-
4
Lateral Raise (Dumbbell)
3
8-10 reps
-
5
Tricep Kickback
3
8-10 reps
-
6
Cardio
1
20-30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
-
2
Chest Fly (Dumbbell)
3
8-10 reps
-
3
Overhead Press (Dumbbell)
3
8-10 reps
-
4
Lateral Raise (Dumbbell)
3
8-10 reps
-
5
Tricep Kickback
3
8-10 reps
-
6
Cardio
1
20-30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
-
2
Chest Fly (Dumbbell)
3
8-10 reps
-
3
Overhead Press (Dumbbell)
3
8-10 reps
-
4
Lateral Raise (Dumbbell)
3
8-10 reps
-
5
Tricep Kickback
3
8-10 reps
-
6
Cardio
1
20-30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
-
2
Chest Fly (Dumbbell)
3
8-10 reps
-
3
Overhead Press (Dumbbell)
3
8-10 reps
-
4
Lateral Raise (Dumbbell)
3
8-10 reps
-
5
Tricep Kickback
3
8-10 reps
-
6
Cardio
1
20-30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
-
2
Chest Fly (Dumbbell)
3
8-10 reps
-
3
Overhead Press (Dumbbell)
3
8-10 reps
-
4
Lateral Raise (Dumbbell)
3
8-10 reps
-
5
Tricep Kickback
3
8-10 reps
-
6
Cardio
1
20-30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
-
2
Chest Fly (Dumbbell)
3
8-10 reps
-
3
Overhead Press (Dumbbell)
3
8-10 reps
-
4
Lateral Raise (Dumbbell)
3
8-10 reps
-
5
Tricep Kickback
3
8-10 reps
-
6
Cardio
1
20-30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
-
2
Chest Fly (Dumbbell)
3
8-10 reps
-
3
Overhead Press (Dumbbell)
3
8-10 reps
-
4
Lateral Raise (Dumbbell)
3
8-10 reps
-
5
Tricep Kickback
3
8-10 reps
-
6
Cardio
1
20-30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
-
2
Chest Fly (Dumbbell)
3
8-10 reps
-
3
Overhead Press (Dumbbell)
3
8-10 reps
-
4
Lateral Raise (Dumbbell)
3
8-10 reps
-
5
Tricep Kickback
3
8-10 reps
-
6
Cardio
1
20-30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
-
2
Chest Fly (Dumbbell)
3
8-10 reps
-
3
Overhead Press (Dumbbell)
3
8-10 reps
-
4
Lateral Raise (Dumbbell)
3
8-10 reps
-
5
Tricep Kickback
3
8-10 reps
-
6
Cardio
1
20-30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
-
2
Chest Fly (Dumbbell)
3
8-10 reps
-
3
Overhead Press (Dumbbell)
3
8-10 reps
-
4
Lateral Raise (Dumbbell)
3
8-10 reps
-
5
Tricep Kickback
3
8-10 reps
-
6
Cardio
1
20-30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
4-5 reps
8-10 reps
-
-
2
Single Leg Hip Thrust
3
8-10 reps
-
3
Step-Up (Weighted)
3
8-10 reps
-
4
Sumo Squat
3
8-10 reps
-
5
Toe Taps
3
20 reps
-
6
Bird Dog
3
20 reps
-
7
Overhead March
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
4-5 reps
8-10 reps
-
-
2
Single Leg Hip Thrust
3
8-10 reps
-
3
Step-Up (Weighted)
3
8-10 reps
-
4
Sumo Squat
3
8-10 reps
-
5
Toe Taps
3
20 reps
-
6
Bird Dog
3
20 reps
-
7
Overhead March
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
4-5 reps
8-10 reps
-
-
2
Single Leg Hip Thrust
3
8-10 reps
-
3
Step-Up (Weighted)
3
8-10 reps
-
4
Sumo Squat
3
8-10 reps
-
5
Toe Taps
3
20 reps
-
6
Bird Dog
3
20 reps
-
7
Overhead March
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
4-5 reps
8-10 reps
-
-
2
Single Leg Hip Thrust
3
8-10 reps
-
3
Step-Up (Weighted)
3
8-10 reps
-
4
Sumo Squat
3
8-10 reps
-
5
Toe Taps
3
20 reps
-
6
Bird Dog
3
20 reps
-
7
Overhead March
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
4-5 reps
8-10 reps
-
-
2
Single Leg Hip Thrust
3
8-10 reps
-
3
Step-Up (Weighted)
3
8-10 reps
-
4
Sumo Squat
3
8-10 reps
-
5
Toe Taps
3
20 reps
-
6
Bird Dog
3
20 reps
-
7
Overhead March
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
4-5 reps
8-10 reps
-
-
2
Single Leg Hip Thrust
3
8-10 reps
-
3
Step-Up (Weighted)
3
8-10 reps
-
4
Sumo Squat
3
8-10 reps
-
5
Toe Taps
3
20 reps
-
6
Bird Dog
3
20 reps
-
7
Overhead March
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
4-5 reps
8-10 reps
-
-
2
Single Leg Hip Thrust
3
8-10 reps
-
3
Step-Up (Weighted)
3
8-10 reps
-
4
Sumo Squat
3
8-10 reps
-
5
Toe Taps
3
20 reps
-
6
Bird Dog
3
20 reps
-
7
Overhead March
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
4-5 reps
8-10 reps
-
-
2
Single Leg Hip Thrust
3
8-10 reps
-
3
Step-Up (Weighted)
3
8-10 reps
-
4
Sumo Squat
3
8-10 reps
-
5
Toe Taps
3
20 reps
-
6
Bird Dog
3
20 reps
-
7
Overhead March
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
4-5 reps
8-10 reps
-
-
2
Single Leg Hip Thrust
3
8-10 reps
-
3
Step-Up (Weighted)
3
8-10 reps
-
4
Sumo Squat
3
8-10 reps
-
5
Toe Taps
3
20 reps
-
6
Bird Dog
3
20 reps
-
7
Overhead March
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
4-5 reps
8-10 reps
-
-
2
Single Leg Hip Thrust
3
8-10 reps
-
3
Step-Up (Weighted)
3
8-10 reps
-
4
Sumo Squat
3
8-10 reps
-
5
Toe Taps
3
20 reps
-
6
Bird Dog
3
20 reps
-
7
Overhead March
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
3
8-10 reps
-
2
Pullover (Dumbbell)
3
8-10 reps
-
3
Hammer Curl (Dumbbell)
3
8-10 reps
-
4
Lying Reverse Fly
3
8-10 reps
-
5
Spider Curl
3
8-10 reps
-
6
Cardio
1
20-30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
3
8-10 reps
-
2
Pullover (Dumbbell)
3
8-10 reps
-
3
Hammer Curl (Dumbbell)
3
8-10 reps
-
4
Lying Reverse Fly
3
8-10 reps
-
5
Spider Curl
3
8-10 reps
-
6
Cardio
1
20-30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
3
8-10 reps
-
2
Pullover (Dumbbell)
3
8-10 reps
-
3
Hammer Curl (Dumbbell)
3
8-10 reps
-
4
Lying Reverse Fly
3
8-10 reps
-
5
Spider Curl
3
8-10 reps
-
6
Cardio
1
20-30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
3
8-10 reps
-
2
Pullover (Dumbbell)
3
8-10 reps
-
3
Hammer Curl (Dumbbell)
3
8-10 reps
-
4
Lying Reverse Fly
3
8-10 reps
-
5
Spider Curl
3
8-10 reps
-
6
Cardio
1
20-30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
3
8-10 reps
-
2
Pullover (Dumbbell)
3
8-10 reps
-
3
Hammer Curl (Dumbbell)
3
8-10 reps
-
4
Lying Reverse Fly
3
8-10 reps
-
5
Spider Curl
3
8-10 reps
-
6
Cardio
1
20-30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
3
8-10 reps
-
2
Pullover (Dumbbell)
3
8-10 reps
-
3
Hammer Curl (Dumbbell)
3
8-10 reps
-
4
Lying Reverse Fly
3
8-10 reps
-
5
Spider Curl
3
8-10 reps
-
6
Cardio
1
20-30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
3
8-10 reps
-
2
Pullover (Dumbbell)
3
8-10 reps
-
3
Hammer Curl (Dumbbell)
3
8-10 reps
-
4
Lying Reverse Fly
3
8-10 reps
-
5
Spider Curl
3
8-10 reps
-
6
Cardio
1
20-30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
3
8-10 reps
-
2
Pullover (Dumbbell)
3
8-10 reps
-
3
Hammer Curl (Dumbbell)
3
8-10 reps
-
4
Lying Reverse Fly
3
8-10 reps
-
5
Spider Curl
3
8-10 reps
-
6
Cardio
1
20-30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
3
8-10 reps
-
2
Pullover (Dumbbell)
3
8-10 reps
-
3
Hammer Curl (Dumbbell)
3
8-10 reps
-
4
Lying Reverse Fly
3
8-10 reps
-
5
Spider Curl
3
8-10 reps
-
6
Cardio
1
20-30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
3
8-10 reps
-
2
Pullover (Dumbbell)
3
8-10 reps
-
3
Hammer Curl (Dumbbell)
3
8-10 reps
-
4
Lying Reverse Fly
3
8-10 reps
-
5
Spider Curl
3
8-10 reps
-
6
Cardio
1
20-30 mins
-
Week 1
1 / 10 Weeks
Day 1
1
Hip Thrust (Barbell)
2 Sets
3 Sets
1 Set
4-5 Reps
8-10 Reps
8-10 Reps
-
-
@10
2
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
-
3
Bulgarian Split Squat (Dumbbell)
3 Sets
8-10 Reps
-
4
Hyperextension
3 Sets
10-12 Reps
-
5
Toe Taps
3 Sets
20 Reps
-
6
Bird Dog
3 Sets
20 Reps
-
7
Overhead March
3 Sets
20 Reps
-
Day 2
1
Bench Press (Dumbbell)
3 Sets
8-10 Reps
-
2
Chest Fly (Dumbbell)
3 Sets
8-10 Reps
-
3
Overhead Press (Dumbbell)
3 Sets
8-10 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
8-10 Reps
-
5
Tricep Kickback
3 Sets
8-10 Reps
-
6
Cardio
1 Set
20-30 mins
-
Day 3
1
Squat (Barbell)
1 Set
3 Sets
4-5 Reps
8-10 Reps
-
-
2
Single Leg Hip Thrust
3 Sets
8-10 Reps
-
3
Step-Up (Weighted)
3 Sets
8-10 Reps
-
4
Sumo Squat
3 Sets
8-10 Reps
-
5
Toe Taps
3 Sets
20 Reps
-
6
Bird Dog
3 Sets
20 Reps
-
7
Overhead March
3 Sets
20 Reps
-
Day 4
1
Bent Over Row (Dumbbell)
3 Sets
8-10 Reps
-
2
Pullover (Dumbbell)
3 Sets
8-10 Reps
-
3
Hammer Curl (Dumbbell)
3 Sets
8-10 Reps
-
4
Lying Reverse Fly
3 Sets
8-10 Reps
-
5
Spider Curl
3 Sets
8-10 Reps
-
6
Cardio
1 Set
20-30 mins
-