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Female X Glute

by Amber M.

Program Description

-

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 30, 2025 06:21
  • Last Edited
    Dec 21, 2025 01:22
Muscle Engagement
Front
Back
MuscleSet
Upper Back
11.5%
Glutes
9.5%
Front Delts
8.6%
Lats
8.3%
Rear Delts
7.5%
Quadriceps
7.2%
Hamstrings
7.2%
Chest
6.7%
Middle Delts
6.7%
Lower Back
6%
Triceps
5.8%
Abs
5.7%
Biceps
4.5%
Abductors
2.6%
Adductors
2.4%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
-
2
Leg Extension
4
-
3
Sissy Squat (Weighted)
3
-
4
Hip Thrust (Machine)
4
-
5
Hip Adductor (Machine)
3
-
6
Hip Abductor (Machine)
3
-
7
Hyperextension
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
-
2
Leg Extension
3
-
3
Sissy Squat (Weighted)
3
-
4
Hyperextension
3
-
5
Hip Adductor (Machine)
3
-
6
Hip Abductor (Machine)
3
-
7
Leg Raise (Captain's Chair)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
-
2
Leg Extension
3
-
3
Sissy Squat (Weighted)
3
-
4
Hyperextension
3
-
5
Hip Adductor (Machine)
3
-
6
Hip Abductor (Machine)
3
-
7
Leg Raise (Captain's Chair)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
-
2
Leg Extension
3
-
3
Sissy Squat (Weighted)
3
-
4
Hyperextension
3
-
5
Hip Adductor (Machine)
3
-
6
Hip Abductor (Machine)
3
-
7
Leg Raise (Captain's Chair)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
-
2
Leg Extension
3
-
3
Sissy Squat (Weighted)
3
-
4
Hyperextension
3
-
5
Hip Adductor (Machine)
3
-
6
Hip Abductor (Machine)
3
-
7
Leg Raise (Captain's Chair)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
-
2
Leg Extension
3
-
3
Sissy Squat (Weighted)
3
-
4
Hyperextension
3
-
5
Hip Adductor (Machine)
3
-
6
Hip Abductor (Machine)
3
-
7
Leg Raise (Captain's Chair)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
-
2
Leg Extension
3
-
3
Sissy Squat (Weighted)
3
-
4
Hyperextension
3
-
5
Hip Adductor (Machine)
3
-
6
Hip Abductor (Machine)
3
-
7
Leg Raise (Captain's Chair)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
-
2
Leg Extension
3
-
3
Sissy Squat (Weighted)
3
-
4
Hyperextension
3
-
5
Hip Adductor (Machine)
3
-
6
Hip Abductor (Machine)
3
-
7
Leg Raise (Captain's Chair)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Incline Bench Press (Dumbbell)
3
-
3
Dip (Assisted)
3
8 reps
-
4
Tricep Pushdown (Cable)
4
8-12 reps
-
5
One Arm Lateral Raise (Cable)
4
-
6
Rear Delt Fly (Machine)
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Chest Fly (Cable)
3
8 reps
-
3
Dip (Assisted)
3
8 reps
-
4
Rear Delt Fly (Machine)
4
8-12 reps
-
5
Lateral Raise (Dumbbell)
4
8-12 reps
-
6
Tricep Pushdown (Cable)
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Chest Fly (Cable)
3
8 reps
-
3
Dip (Assisted)
3
8 reps
-
4
Rear Delt Fly (Machine)
4
8-12 reps
-
5
Lateral Raise (Dumbbell)
4
8-12 reps
-
6
Tricep Pushdown (Cable)
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Chest Fly (Cable)
3
8 reps
-
3
Dip (Assisted)
3
8 reps
-
4
Rear Delt Fly (Machine)
4
8-12 reps
-
5
Lateral Raise (Dumbbell)
4
8-12 reps
-
6
Tricep Pushdown (Cable)
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Chest Fly (Cable)
3
8 reps
-
3
Dip (Assisted)
3
8 reps
-
4
Rear Delt Fly (Machine)
4
8-12 reps
-
5
Lateral Raise (Dumbbell)
4
8-12 reps
-
6
Tricep Pushdown (Cable)
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Chest Fly (Cable)
3
8 reps
-
3
Dip (Assisted)
3
8 reps
-
4
Rear Delt Fly (Machine)
4
8-12 reps
-
5
Lateral Raise (Dumbbell)
4
8-12 reps
-
6
Tricep Pushdown (Cable)
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Chest Fly (Cable)
3
8 reps
-
3
Dip (Assisted)
3
8 reps
-
4
Rear Delt Fly (Machine)
4
8-12 reps
-
5
Lateral Raise (Dumbbell)
4
8-12 reps
-
6
Tricep Pushdown (Cable)
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Chest Fly (Cable)
3
8 reps
-
3
Dip (Assisted)
3
8 reps
-
4
Rear Delt Fly (Machine)
4
8-12 reps
-
5
Lateral Raise (Dumbbell)
4
8-12 reps
-
6
Tricep Pushdown (Cable)
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Chest Supported Row (Machine)
4
8-12 reps
-
3
Single Arm High Row (Cable)
3
-
4
Standing Pullover (Cable)
4
8-12 reps
-
5
One Arm Lateral Raise (Cable)
4
-
6
Rear Delt Fly (Machine)
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Chest Supported Row (Machine)
4
8-12 reps
-
3
Standing Pullover (Cable)
4
8-12 reps
-
4
Pull-Up (Assisted)
3
8-12 reps
-
5
Rear Delt Fly (Machine)
4
8-12 reps
-
6
Lateral Raise (Dumbbell)
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Chest Supported Row (Machine)
4
8-12 reps
-
3
Standing Pullover (Cable)
4
8-12 reps
-
4
Pull-Up (Assisted)
3
8-12 reps
-
5
Rear Delt Fly (Machine)
4
8-12 reps
-
6
Lateral Raise (Dumbbell)
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Chest Supported Row (Machine)
4
8-12 reps
-
3
Standing Pullover (Cable)
4
8-12 reps
-
4
Pull-Up (Assisted)
3
8-12 reps
-
5
Rear Delt Fly (Machine)
4
8-12 reps
-
6
Lateral Raise (Dumbbell)
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Chest Supported Row (Machine)
4
8-12 reps
-
3
Standing Pullover (Cable)
4
8-12 reps
-
4
Pull-Up (Assisted)
3
8-12 reps
-
5
Rear Delt Fly (Machine)
4
8-12 reps
-
6
Lateral Raise (Dumbbell)
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Chest Supported Row (Machine)
4
8-12 reps
-
3
Standing Pullover (Cable)
4
8-12 reps
-
4
Pull-Up (Assisted)
3
8-12 reps
-
5
Rear Delt Fly (Machine)
4
8-12 reps
-
6
Lateral Raise (Dumbbell)
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Chest Supported Row (Machine)
4
8-12 reps
-
3
Standing Pullover (Cable)
4
8-12 reps
-
4
Pull-Up (Assisted)
3
8-12 reps
-
5
Rear Delt Fly (Machine)
4
8-12 reps
-
6
Lateral Raise (Dumbbell)
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Chest Supported Row (Machine)
4
8-12 reps
-
3
Standing Pullover (Cable)
4
8-12 reps
-
4
Pull-Up (Assisted)
3
8-12 reps
-
5
Rear Delt Fly (Machine)
4
8-12 reps
-
6
Lateral Raise (Dumbbell)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
5
8-12 reps
-
2
Hack Squat
4
-
3
Lying Leg Curl
3
-
4
Leg Extension
4
8-12 reps
-
5
Hip Abductor (Machine)
4
-
6
Hyperextension
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
-
2
Hip Thrust (Machine)
5
8-12 reps
-
3
Hip Abductor (Machine)
3
-
4
Hip Adductor (Machine)
3
-
5
Hyperextension
3
-
6
Leg Extension
3
8-12 reps
-
7
Leg Raise (Captain's Chair)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
-
2
Hip Thrust (Machine)
5
8-12 reps
-
3
Hip Abductor (Machine)
3
-
4
Hip Adductor (Machine)
3
-
5
Hyperextension
3
-
6
Leg Extension
3
8-12 reps
-
7
Leg Raise (Captain's Chair)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
-
2
Hip Thrust (Machine)
5
8-12 reps
-
3
Hip Abductor (Machine)
3
-
4
Hip Adductor (Machine)
3
-
5
Hyperextension
3
-
6
Leg Extension
3
8-12 reps
-
7
Leg Raise (Captain's Chair)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
-
2
Hip Thrust (Machine)
5
8-12 reps
-
3
Hip Abductor (Machine)
3
-
4
Hip Adductor (Machine)
3
-
5
Hyperextension
3
-
6
Leg Extension
3
8-12 reps
-
7
Leg Raise (Captain's Chair)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
-
2
Hip Thrust (Machine)
5
8-12 reps
-
3
Hip Abductor (Machine)
3
-
4
Hip Adductor (Machine)
3
-
5
Hyperextension
3
-
6
Leg Extension
3
8-12 reps
-
7
Leg Raise (Captain's Chair)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
-
2
Hip Thrust (Machine)
5
8-12 reps
-
3
Hip Abductor (Machine)
3
-
4
Hip Adductor (Machine)
3
-
5
Hyperextension
3
-
6
Leg Extension
3
8-12 reps
-
7
Leg Raise (Captain's Chair)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
-
2
Hip Thrust (Machine)
5
8-12 reps
-
3
Hip Abductor (Machine)
3
-
4
Hip Adductor (Machine)
3
-
5
Hyperextension
3
-
6
Leg Extension
3
8-12 reps
-
7
Leg Raise (Captain's Chair)
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Single Arm High Row (Cable)
3
-
3
Chest Supported Row (Machine)
3
8 reps
-
4
Cable Pull Over
3
-
5
Seated Shoulder Press (Dumbbell)
3
-
6
Rear Delt Fly (Machine)
4
8-12 reps
-
7
Lateral Raise (Dumbbell)
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Pull-Up (Assisted)
3
8 reps
-
3
Chest Supported Row (Machine)
4
8 reps
-
4
Upright Row (Cable)
4
8-12 reps
-
5
Rear Delt Fly (Machine)
4
8-12 reps
-
6
Lateral Raise (Dumbbell)
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Pull-Up (Assisted)
3
8 reps
-
3
Chest Supported Row (Machine)
4
8 reps
-
4
Upright Row (Cable)
4
8-12 reps
-
5
Rear Delt Fly (Machine)
4
8-12 reps
-
6
Lateral Raise (Dumbbell)
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Pull-Up (Assisted)
3
8 reps
-
3
Chest Supported Row (Machine)
4
8 reps
-
4
Upright Row (Cable)
4
8-12 reps
-
5
Rear Delt Fly (Machine)
4
8-12 reps
-
6
Lateral Raise (Dumbbell)
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Pull-Up (Assisted)
3
8 reps
-
3
Chest Supported Row (Machine)
4
8 reps
-
4
Upright Row (Cable)
4
8-12 reps
-
5
Rear Delt Fly (Machine)
4
8-12 reps
-
6
Lateral Raise (Dumbbell)
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Pull-Up (Assisted)
3
8 reps
-
3
Chest Supported Row (Machine)
4
8 reps
-
4
Upright Row (Cable)
4
8-12 reps
-
5
Rear Delt Fly (Machine)
4
8-12 reps
-
6
Lateral Raise (Dumbbell)
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Pull-Up (Assisted)
3
8 reps
-
3
Chest Supported Row (Machine)
4
8 reps
-
4
Upright Row (Cable)
4
8-12 reps
-
5
Rear Delt Fly (Machine)
4
8-12 reps
-
6
Lateral Raise (Dumbbell)
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Pull-Up (Assisted)
3
8 reps
-
3
Chest Supported Row (Machine)
4
8 reps
-
4
Upright Row (Cable)
4
8-12 reps
-
5
Rear Delt Fly (Machine)
4
8-12 reps
-
6
Lateral Raise (Dumbbell)
4
8-12 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Hack Squat
4 Sets
-
2
Leg Extension
4 Sets
-
3
Sissy Squat (Weighted)
3 Sets
-
4
Hip Thrust (Machine)
4 Sets
-
5
Hip Adductor (Machine)
3 Sets
-
6
Hip Abductor (Machine)
3 Sets
-
7
Hyperextension
3 Sets
-
Day 2
1
Bench Press (Barbell)
3 Sets
5 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
-
3
Dip (Assisted)
3 Sets
8 Reps
-
4
Tricep Pushdown (Cable)
4 Sets
8-12 Reps
-
5
One Arm Lateral Raise (Cable)
4 Sets
-
6
Rear Delt Fly (Machine)
4 Sets
8-12 Reps
-
Day 3
1
Lat Pulldown
4 Sets
8-12 Reps
-
2
Chest Supported Row (Machine)
4 Sets
8-12 Reps
-
3
Single Arm High Row (Cable)
3 Sets
-
4
Standing Pullover (Cable)
4 Sets
8-12 Reps
-
5
One Arm Lateral Raise (Cable)
4 Sets
-
6
Rear Delt Fly (Machine)
4 Sets
8-12 Reps
-
Day 4
1
Hip Thrust (Machine)
5 Sets
8-12 Reps
-
2
Hack Squat
4 Sets
-
3
Lying Leg Curl
3 Sets
-
4
Leg Extension
4 Sets
8-12 Reps
-
5
Hip Abductor (Machine)
4 Sets
-
6
Hyperextension
3 Sets
-
Day 5
1
Bench Press (Barbell)
3 Sets
5 Reps
-
2
Single Arm High Row (Cable)
3 Sets
-
3
Chest Supported Row (Machine)
3 Sets
8 Reps
-
4
Cable Pull Over
3 Sets
-
5
Seated Shoulder Press (Dumbbell)
3 Sets
-
6
Rear Delt Fly (Machine)
4 Sets
8-12 Reps
-
7
Lateral Raise (Dumbbell)
4 Sets
8-12 Reps
-