logo
BoostcampPNG
Community Programs›Female Glute Focused 2.0
Female Glute Focused 2.0
IntermediateFree

Female Glute Focused 2.0

Female 4 x a week WHOLE BODY with emphasis on GLUTES for Novice and Intermediate lifters.

M.Dugajic
M.Dugajic· Nov 2024
5athletes running this program
iOS & Android

Overview

Length
6 weeks
Days / week
4 days
Level
Intermediate
Goal
Muscle, Women's
Equipment
Full Gym
Session length
70 min
This program is a glute-focused designed specifically for women, aimed at enhancing muscle tone and shape of gluteus muscles. Spread across 4 sessions per week, it incorporates a mix of compound lifts, isolation exercises, and resistance-based techniques to target the WHOLE BODY, but glutes more than anything.

Who it's for

Intermediate athletes ready for a structured program
Athletes focused on building muscle size
Athletes who can train 4 days per week
Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front
Back
Glutes
17.2%
Hamstrings
13.2%
Quadriceps
10.9%
Lats
9.7%
Upper Back
8.6%
Triceps
6.5%
Front Delts
6.4%
Chest
5.5%
Middle Delts
5.2%
Lower Back
4.9%
Biceps
3.2%
Adductors
3.1%
Abductors
3%
Abs
2.6%
Week 1 Workouts
#ExerciseSetsRepsLoad
1Lunge (Dumbbell)20 reps@7–7.5
2Sumo Squat20 reps@7
3Chest Press (Machine)20 reps@7
4Overhead Press (Machine)20 reps@7
#ExerciseSetsRepsLoad
1Glute Bridge (Barbell)20 reps@7
2Leg Curl20 reps@7
3Chest Supported Row (Machine)20 reps@7
4Lat Pulldown20 reps@7
#ExerciseSetsRepsLoad
1Lunge (Dumbbell)30 reps@7.5
2Leg Press (45 Degrees)20 reps@7
3Chest Press (Machine)20 reps@7
4Overhead Press (Machine)20 reps@7
#ExerciseSetsRepsLoad
1Stiff Leg Deadlift20 reps@7
2Chest Supported Row (Machine)20 reps@7
3Lat Pulldown20 reps@7
4Hip Abductor (Machine)20 reps@7
5Hip Extension20 reps@7

Weeks 2–6 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, Female Glute Focused 2.0 is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 6 weeks are fully unlocked.

This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.

Each session typically takes around 70 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.

Female Glute Focused 2.0 is structured around 4 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.

The program runs for 6 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Female Glute Focused 2.0 is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.

Get started

Boostcamp app
1,000+ free programsStrength, hypertrophy, powerlifting and more, from elite coaches. All free.
Auto-progressionWeights and targets update automatically based on how you perform.
Coaching notesBuilt-in cues from the creator inside every workout session.
Progress trackingLog every set and see your strength gains over weeks and months.
Advanced analyticsTrack volume, intensity, and 1RM trends to see exactly how your training is evolving.
Free on iOS & Android