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Glutes + Upper body

by Alexandria P.
1 athletes joined

Program Description

321

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Muscle & Sculpting, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 25, 2025 11:16
  • Last Edited
    Sep 09, 2025 08:39

Summary

Transform your physique with the Glutes + Upper Body program! Over the course of 6 weeks, you'll engage in a dynamic 4-day workout routine designed to sculpt and strengthen your glutes and upper body. Each session combines targeted exercises like the Chest Press, Barbell Row, and Glute Kickback to maximize your gains and enhance your overall strength. Perfect for gym-goers of all levels, this program will empower you to build a balanced and powerful physique while keeping your workouts fresh and effective. Get ready to elevate your training and see real results!
Muscle Engagement
Front
Back
MuscleSet
Abs
21.8%
Lats
14.5%
Upper Back
10.9%
Glutes
10.9%
Hamstrings
9.1%
Triceps
7.3%
Quadriceps
7.3%
Chest
3.6%
Front Delts
3.6%
Biceps
3.6%
Rear Delts
3.6%
Lower Back
1.8%
Adductors
1.8%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
15 reps
-
2
Barbell Row
3
15 reps
-
3
Russian Twist (Dumbbell)
3
15 reps
-
4
Lat Pulldown (Neutral Grip)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
15 reps
-
2
Barbell Row
3
15 reps
-
3
Russian Twist (Dumbbell)
3
15 reps
-
4
Lat Pulldown (Neutral Grip)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
15 reps
-
2
Barbell Row
3
15 reps
-
3
Russian Twist (Dumbbell)
3
15 reps
-
4
Lat Pulldown (Neutral Grip)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
15 reps
-
2
Barbell Row
3
15 reps
-
3
Russian Twist (Dumbbell)
3
15 reps
-
4
Lat Pulldown (Neutral Grip)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
15 reps
-
2
Barbell Row
3
15 reps
-
3
Russian Twist (Dumbbell)
3
15 reps
-
4
Lat Pulldown (Neutral Grip)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
15 reps
-
2
Barbell Row
3
15 reps
-
3
Russian Twist (Dumbbell)
3
15 reps
-
4
Lat Pulldown (Neutral Grip)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge Smith Machine
3
6-10 reps
-
2
Glute Kickback (Cable)
3
10-15 reps
-
3
Decline Crunch (Weighted)
3
20-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge Smith Machine
3
6-10 reps
-
2
Glute Kickback (Cable)
3
10-15 reps
-
3
Decline Crunch (Weighted)
3
20-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge Smith Machine
3
6-10 reps
-
2
Glute Kickback (Cable)
3
10-15 reps
-
3
Decline Crunch (Weighted)
3
20-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge Smith Machine
3
6-10 reps
-
2
Glute Kickback (Cable)
3
10-15 reps
-
3
Decline Crunch (Weighted)
3
20-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge Smith Machine
3
6-10 reps
-
2
Glute Kickback (Cable)
3
10-15 reps
-
3
Decline Crunch (Weighted)
3
20-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge Smith Machine
3
6-10 reps
-
2
Glute Kickback (Cable)
3
10-15 reps
-
3
Decline Crunch (Weighted)
3
20-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell, Paused)
3
10-15 reps
-
2
Straight Arm Pulldown
3
10-15 reps
-
3
Decline Crunch (Weighted)
3
20-25 reps
-
4
Reverse Plank
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell, Paused)
3
10-15 reps
-
2
Straight Arm Pulldown
3
10-15 reps
-
3
Decline Crunch (Weighted)
3
20-25 reps
-
4
Reverse Plank
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell, Paused)
3
10-15 reps
-
2
Straight Arm Pulldown
3
10-15 reps
-
3
Decline Crunch (Weighted)
3
20-25 reps
-
4
Reverse Plank
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell, Paused)
3
10-15 reps
-
2
Straight Arm Pulldown
3
10-15 reps
-
3
Decline Crunch (Weighted)
3
20-25 reps
-
4
Reverse Plank
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell, Paused)
3
10-15 reps
-
2
Straight Arm Pulldown
3
10-15 reps
-
3
Decline Crunch (Weighted)
3
20-25 reps
-
4
Reverse Plank
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell, Paused)
3
10-15 reps
-
2
Straight Arm Pulldown
3
10-15 reps
-
3
Decline Crunch (Weighted)
3
20-25 reps
-
4
Reverse Plank
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Sumo Squat
3
6-10 reps
-
3
Hanging Leg Raise
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Sumo Squat
3
6-10 reps
-
3
Hanging Leg Raise
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Sumo Squat
3
6-10 reps
-
3
Hanging Leg Raise
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Sumo Squat
3
6-10 reps
-
3
Hanging Leg Raise
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Sumo Squat
3
6-10 reps
-
3
Hanging Leg Raise
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Sumo Squat
3
6-10 reps
-
3
Hanging Leg Raise
3
10-15 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Chest Press (Machine)
3 Sets
15 Reps
-
2
Barbell Row
3 Sets
15 Reps
-
3
Russian Twist (Dumbbell)
3 Sets
15 Reps
-
4
Lat Pulldown (Neutral Grip)
3 Sets
15 Reps
-
Day 2
1
Reverse Lunge Smith Machine
3 Sets
6-10 Reps
-
2
Glute Kickback (Cable)
3 Sets
10-15 Reps
-
3
Decline Crunch (Weighted)
3 Sets
20-25 Reps
-
Day 3
1
Bent Over Row (Barbell, Paused)
3 Sets
10-15 Reps
-
2
Straight Arm Pulldown
3 Sets
10-15 Reps
-
3
Decline Crunch (Weighted)
3 Sets
20-25 Reps
-
4
Reverse Plank
3 Sets
15-20 Reps
-
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
-
2
Sumo Squat
3 Sets
6-10 Reps
-
3
Hanging Leg Raise
3 Sets
10-15 Reps
-