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BoostcampPNG

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
    Apr 22, 2025 07:23
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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
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
-