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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
    Nov 30, 2025 06:27
Muscle Engagement
Front
Back
MuscleSet
Upper Back
11.8%
Glutes
9.2%
Front Delts
8.6%
Lats
8.4%
Rear Delts
7.6%
Quadriceps
7.1%
Hamstrings
6.9%
Chest
6.7%
Middle Delts
6.7%
Lower Back
5.9%
Abs
5.9%
Triceps
5.5%
Biceps
4.6%
Adductors
2.5%
Abductors
2.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
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
+5 lbs
2
Leg Extension
3
+5 lbs
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
+5 lbs
2
Leg Extension
3
+5 lbs
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
+5 lbs
2
Leg Extension
3
+5 lbs
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
+5 lbs
2
Leg Extension
3
+5 lbs
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
+5 lbs
2
Leg Extension
3
+5 lbs
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
+5 lbs
2
Leg Extension
3
+5 lbs
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
+5 lbs
2
Leg Extension
3
+5 lbs
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
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
+2.5 lbs
2
Chest Fly (Cable)
3
8 reps
+2.5 lbs
3
Dip (Assisted)
3
8 reps
+5 lbs
4
Rear Delt Fly (Machine)
4
8-12 reps
+5 lbs
5
Lateral Raise (Dumbbell)
4
8-12 reps
-
6
Tricep Pushdown (Cable)
4
8-12 reps
+2.5 lbs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
+2.5 lbs
2
Chest Fly (Cable)
3
8 reps
+2.5 lbs
3
Dip (Assisted)
3
8 reps
+5 lbs
4
Rear Delt Fly (Machine)
4
8-12 reps
+5 lbs
5
Lateral Raise (Dumbbell)
4
8-12 reps
-
6
Tricep Pushdown (Cable)
4
8-12 reps
+2.5 lbs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
+2.5 lbs
2
Chest Fly (Cable)
3
8 reps
+2.5 lbs
3
Dip (Assisted)
3
8 reps
+5 lbs
4
Rear Delt Fly (Machine)
4
8-12 reps
+5 lbs
5
Lateral Raise (Dumbbell)
4
8-12 reps
-
6
Tricep Pushdown (Cable)
4
8-12 reps
+2.5 lbs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
+2.5 lbs
2
Chest Fly (Cable)
3
8 reps
+2.5 lbs
3
Dip (Assisted)
3
8 reps
+5 lbs
4
Rear Delt Fly (Machine)
4
8-12 reps
+5 lbs
5
Lateral Raise (Dumbbell)
4
8-12 reps
-
6
Tricep Pushdown (Cable)
4
8-12 reps
+2.5 lbs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
+2.5 lbs
2
Chest Fly (Cable)
3
8 reps
+2.5 lbs
3
Dip (Assisted)
3
8 reps
+5 lbs
4
Rear Delt Fly (Machine)
4
8-12 reps
+5 lbs
5
Lateral Raise (Dumbbell)
4
8-12 reps
-
6
Tricep Pushdown (Cable)
4
8-12 reps
+2.5 lbs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
+2.5 lbs
2
Chest Fly (Cable)
3
8 reps
+2.5 lbs
3
Dip (Assisted)
3
8 reps
+5 lbs
4
Rear Delt Fly (Machine)
4
8-12 reps
+5 lbs
5
Lateral Raise (Dumbbell)
4
8-12 reps
-
6
Tricep Pushdown (Cable)
4
8-12 reps
+2.5 lbs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
+2.5 lbs
2
Chest Fly (Cable)
3
8 reps
+2.5 lbs
3
Dip (Assisted)
3
8 reps
+5 lbs
4
Rear Delt Fly (Machine)
4
8-12 reps
+5 lbs
5
Lateral Raise (Dumbbell)
4
8-12 reps
-
6
Tricep Pushdown (Cable)
4
8-12 reps
+2.5 lbs
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
+5 lbs
2
Chest Supported Row (Machine)
4
8-12 reps
+5 lbs
3
Standing Pullover (Cable)
4
8-12 reps
+2.5 lbs
4
Pull-Up (Assisted)
3
8-12 reps
+5 lbs
5
Rear Delt Fly (Machine)
4
8-12 reps
+5 lbs
6
Lateral Raise (Dumbbell)
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
+5 lbs
2
Chest Supported Row (Machine)
4
8-12 reps
+5 lbs
3
Standing Pullover (Cable)
4
8-12 reps
+2.5 lbs
4
Pull-Up (Assisted)
3
8-12 reps
+5 lbs
5
Rear Delt Fly (Machine)
4
8-12 reps
+5 lbs
6
Lateral Raise (Dumbbell)
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
+5 lbs
2
Chest Supported Row (Machine)
4
8-12 reps
+5 lbs
3
Standing Pullover (Cable)
4
8-12 reps
+2.5 lbs
4
Pull-Up (Assisted)
3
8-12 reps
+5 lbs
5
Rear Delt Fly (Machine)
4
8-12 reps
+5 lbs
6
Lateral Raise (Dumbbell)
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
+5 lbs
2
Chest Supported Row (Machine)
4
8-12 reps
+5 lbs
3
Standing Pullover (Cable)
4
8-12 reps
+2.5 lbs
4
Pull-Up (Assisted)
3
8-12 reps
+5 lbs
5
Rear Delt Fly (Machine)
4
8-12 reps
+5 lbs
6
Lateral Raise (Dumbbell)
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
+5 lbs
2
Chest Supported Row (Machine)
4
8-12 reps
+5 lbs
3
Standing Pullover (Cable)
4
8-12 reps
+2.5 lbs
4
Pull-Up (Assisted)
3
8-12 reps
+5 lbs
5
Rear Delt Fly (Machine)
4
8-12 reps
+5 lbs
6
Lateral Raise (Dumbbell)
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
+5 lbs
2
Chest Supported Row (Machine)
4
8-12 reps
+5 lbs
3
Standing Pullover (Cable)
4
8-12 reps
+2.5 lbs
4
Pull-Up (Assisted)
3
8-12 reps
+5 lbs
5
Rear Delt Fly (Machine)
4
8-12 reps
+5 lbs
6
Lateral Raise (Dumbbell)
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
+5 lbs
2
Chest Supported Row (Machine)
4
8-12 reps
+5 lbs
3
Standing Pullover (Cable)
4
8-12 reps
+2.5 lbs
4
Pull-Up (Assisted)
3
8-12 reps
+5 lbs
5
Rear Delt Fly (Machine)
4
8-12 reps
+5 lbs
6
Lateral Raise (Dumbbell)
4
8-12 reps
-
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
+5 lbs
2
Hip Thrust (Machine)
5
8-12 reps
+5 lbs
3
Hip Abductor (Machine)
3
-
4
Hip Adductor (Machine)
3
-
5
Hyperextension
3
-
6
Leg Extension
3
8-12 reps
+5 lbs
7
Leg Raise (Captain's Chair)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
+5 lbs
2
Hip Thrust (Machine)
5
8-12 reps
+5 lbs
3
Hip Abductor (Machine)
3
-
4
Hip Adductor (Machine)
3
-
5
Hyperextension
3
-
6
Leg Extension
3
8-12 reps
+5 lbs
7
Leg Raise (Captain's Chair)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
+5 lbs
2
Hip Thrust (Machine)
5
8-12 reps
+5 lbs
3
Hip Abductor (Machine)
3
-
4
Hip Adductor (Machine)
3
-
5
Hyperextension
3
-
6
Leg Extension
3
8-12 reps
+5 lbs
7
Leg Raise (Captain's Chair)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
+5 lbs
2
Hip Thrust (Machine)
5
8-12 reps
+5 lbs
3
Hip Abductor (Machine)
3
-
4
Hip Adductor (Machine)
3
-
5
Hyperextension
3
-
6
Leg Extension
3
8-12 reps
+5 lbs
7
Leg Raise (Captain's Chair)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
+5 lbs
2
Hip Thrust (Machine)
5
8-12 reps
+5 lbs
3
Hip Abductor (Machine)
3
-
4
Hip Adductor (Machine)
3
-
5
Hyperextension
3
-
6
Leg Extension
3
8-12 reps
+5 lbs
7
Leg Raise (Captain's Chair)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
+5 lbs
2
Hip Thrust (Machine)
5
8-12 reps
+5 lbs
3
Hip Abductor (Machine)
3
-
4
Hip Adductor (Machine)
3
-
5
Hyperextension
3
-
6
Leg Extension
3
8-12 reps
+5 lbs
7
Leg Raise (Captain's Chair)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
+5 lbs
2
Hip Thrust (Machine)
5
8-12 reps
+5 lbs
3
Hip Abductor (Machine)
3
-
4
Hip Adductor (Machine)
3
-
5
Hyperextension
3
-
6
Leg Extension
3
8-12 reps
+5 lbs
7
Leg Raise (Captain's Chair)
3
AMRAP
-
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
+2.5 lbs
2
Pull-Up (Assisted)
3
8 reps
+5 lbs
3
Chest Supported Row (Machine)
4
8 reps
+5 lbs
4
Upright Row (Cable)
4
8-12 reps
+2.5 lbs
5
Rear Delt Fly (Machine)
4
8-12 reps
+5 lbs
6
Lateral Raise (Dumbbell)
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
+2.5 lbs
2
Pull-Up (Assisted)
3
8 reps
+5 lbs
3
Chest Supported Row (Machine)
4
8 reps
+5 lbs
4
Upright Row (Cable)
4
8-12 reps
+2.5 lbs
5
Rear Delt Fly (Machine)
4
8-12 reps
+5 lbs
6
Lateral Raise (Dumbbell)
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
+2.5 lbs
2
Pull-Up (Assisted)
3
8 reps
+5 lbs
3
Chest Supported Row (Machine)
4
8 reps
+5 lbs
4
Upright Row (Cable)
4
8-12 reps
+2.5 lbs
5
Rear Delt Fly (Machine)
4
8-12 reps
+5 lbs
6
Lateral Raise (Dumbbell)
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
+2.5 lbs
2
Pull-Up (Assisted)
3
8 reps
+5 lbs
3
Chest Supported Row (Machine)
4
8 reps
+5 lbs
4
Upright Row (Cable)
4
8-12 reps
+2.5 lbs
5
Rear Delt Fly (Machine)
4
8-12 reps
+5 lbs
6
Lateral Raise (Dumbbell)
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
+2.5 lbs
2
Pull-Up (Assisted)
3
8 reps
+5 lbs
3
Chest Supported Row (Machine)
4
8 reps
+5 lbs
4
Upright Row (Cable)
4
8-12 reps
+2.5 lbs
5
Rear Delt Fly (Machine)
4
8-12 reps
+5 lbs
6
Lateral Raise (Dumbbell)
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
+2.5 lbs
2
Pull-Up (Assisted)
3
8 reps
+5 lbs
3
Chest Supported Row (Machine)
4
8 reps
+5 lbs
4
Upright Row (Cable)
4
8-12 reps
+2.5 lbs
5
Rear Delt Fly (Machine)
4
8-12 reps
+5 lbs
6
Lateral Raise (Dumbbell)
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
+2.5 lbs
2
Pull-Up (Assisted)
3
8 reps
+5 lbs
3
Chest Supported Row (Machine)
4
8 reps
+5 lbs
4
Upright Row (Cable)
4
8-12 reps
+2.5 lbs
5
Rear Delt Fly (Machine)
4
8-12 reps
+5 lbs
6
Lateral Raise (Dumbbell)
4
8-12 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Hack Squat
1 Set
1 Set
1 Set
1 Set
-
-
-
-
2
Leg Extension
1 Set
1 Set
1 Set
-
-
-
3
Sissy Squat (Weighted)
1 Set
1 Set
1 Set
-
-
-
4
Hyperextension
1 Set
1 Set
1 Set
-
-
-
5
Hip Adductor (Machine)
1 Set
1 Set
1 Set
-
-
-
6
Hip Abductor (Machine)
1 Set
1 Set
1 Set
-
-
-
7
Leg Raise (Captain's Chair)
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
-
-
-
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
-
-
-
2
Chest Fly (Cable)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
3
Dip (Assisted)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
4
Rear Delt Fly (Machine)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
-
5
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
-
6
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
-
Day 3
1
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
-
2
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
-
3
Standing Pullover (Cable)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
-
4
Pull-Up (Assisted)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
5
Rear Delt Fly (Machine)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
-
6
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
-
Day 4
1
Hack Squat
1 Set
1 Set
1 Set
1 Set
-
-
-
-
2
Hip Thrust (Machine)
1 Set
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
-
-
3
Hip Abductor (Machine)
1 Set
1 Set
1 Set
-
-
-
4
Hip Adductor (Machine)
1 Set
1 Set
1 Set
-
-
-
5
Hyperextension
1 Set
1 Set
1 Set
-
-
-
6
Leg Extension
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
7
Leg Raise (Captain's Chair)
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
-
-
-
Day 5
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
-
-
-
2
Pull-Up (Assisted)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
3
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
4
Upright Row (Cable)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
-
5
Rear Delt Fly (Machine)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
-
6
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
-