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Female Glute Focused 2.0

by M.Dugajic
3 athletes joined

Program Description

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.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    70 minutes
  • Created
    Nov 24, 2024 09:28
  • Last Edited
    Jun 18, 2025 11:35

Summary

Unleash your inner strength with the Female Glute Focused 2.0 program, a comprehensive 6-week journey designed specifically for women looking to sculpt and strengthen their glutes. With four targeted workouts each week, you'll engage in a variety of exercises, including dumbbell lunges, sumo squats, and glute bridges, all aimed at maximizing your lower body potential. This program combines effective resistance training with a focus on muscle engagement, ensuring you build strength and achieve that coveted lift. Get ready to transform your physique and boost your confidence!
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4.8 Stars with 10, 000+ Ratings
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
Lunge (Dumbbell)
2
RPE 7-7.5
2
Sumo Squat
2
RPE 7
3
Chest Press (Machine)
2
RPE 7
4
Overhead Press (Machine)
2
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
RPE 7.5-8
2
Sumo Squat
2
RPE 8
3
Chest Press (Machine)
3
RPE 8
4
Overhead Press (Machine)
3
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
RPE 8-8
2
Sumo Squat
3
RPE 8
3
Chest Press (Machine)
3
RPE 8
4
Overhead Press (Machine)
3
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
RPE 8.5-9
2
Sumo Squat
3
RPE 9
3
Chest Press (Machine)
3
RPE 8
4
Overhead Press (Machine)
3
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
4
RPE 9-10
2
Sumo Squat
3
RPE 9
3
Chest Press (Machine)
4
RPE 9
4
Overhead Press (Machine)
3
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
2
RPE 6-6
2
Sumo Squat
2
RPE 6
3
Chest Press (Machine)
2
RPE 6
4
Overhead Press (Machine)
2
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Barbell)
2
RPE 7
2
Leg Curl
2
RPE 7
3
Chest Supported Row (Machine)
2
RPE 7
4
Lat Pulldown
2
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Barbell)
3
RPE 8
2
Leg Curl
3
RPE 8
3
Chest Supported Row (Machine)
3
RPE 8
4
Lat Pulldown
3
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Barbell)
3
RPE 8
2
Leg Curl
3
RPE 8
3
Chest Supported Row (Machine)
3
RPE 8
4
Lat Pulldown
3
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Barbell)
4
RPE 8.5
2
Leg Curl
3
RPE 8
3
Chest Supported Row (Machine)
3
RPE 8
4
Lat Pulldown
3
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Barbell)
4
RPE 9
2
Leg Curl
3
RPE 9
3
Chest Supported Row (Machine)
4
RPE 9
4
Lat Pulldown
3
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Barbell)
2
RPE 6
2
Leg Curl
2
RPE 6
3
Chest Supported Row (Machine)
2
RPE 6
4
Lat Pulldown
2
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
RPE 7.5
2
Leg Press (45 Degrees)
2
RPE 7
3
Chest Press (Machine)
2
RPE 7
4
Overhead Press (Machine)
2
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
RPE 8
2
Leg Press (45 Degrees)
3
RPE 8
3
Chest Press (Machine)
3
RPE 8
4
Overhead Press (Machine)
3
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
RPE 8
2
Leg Press (45 Degrees)
3
RPE 8
3
Chest Press (Machine)
3
RPE 8
4
Overhead Press (Machine)
3
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
RPE 8.5
2
Leg Press (45 Degrees)
3
RPE 8.5
3
Chest Press (Machine)
3
RPE 8
4
Overhead Press (Machine)
3
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
4
RPE 9.5
2
Leg Press (45 Degrees)
4
RPE 9.5
3
Chest Press (Machine)
4
RPE 9
4
Overhead Press (Machine)
3
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
2
RPE 6
2
Leg Press (45 Degrees)
2
RPE 6
3
Chest Press (Machine)
2
RPE 6
4
Overhead Press (Machine)
2
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
RPE 7
2
Chest Supported Row (Machine)
2
RPE 7
3
Lat Pulldown
2
RPE 7
4
Hip Abductor (Machine)
2
RPE 7
5
Hip Extension
2
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
RPE 8
2
Chest Supported Row (Machine)
3
RPE 8
3
Lat Pulldown
3
RPE 8
4
Hip Abductor (Machine)
2
RPE 8
5
Hip Extension
2
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
RPE 8
2
Chest Supported Row (Machine)
3
RPE 8
3
Lat Pulldown
3
RPE 8
4
Hip Abductor (Machine)
3
RPE 8
5
Hip Extension
3
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
RPE 8.5
2
Chest Supported Row (Machine)
3
RPE 8
3
Lat Pulldown
3
RPE 8
4
Hip Abductor (Machine)
3
RPE 8
5
Hip Extension
3
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
4
RPE 9.5
2
Chest Supported Row (Machine)
3
RPE 9
3
Lat Pulldown
4
RPE 9
4
Hip Abductor (Machine)
3
RPE 9.5
5
Hip Extension
3
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
RPE 6
2
Chest Supported Row (Machine)
2
RPE 6
3
Lat Pulldown
2
RPE 6
4
Hip Abductor (Machine)
2
RPE 6
5
Hip Extension
2
RPE 6
Week 1
1 / 6 Weeks
Day 1
1
Lunge (Dumbbell)
2 Sets
@7-7.5
2
Sumo Squat
2 Sets
@7
3
Chest Press (Machine)
2 Sets
@7
4
Overhead Press (Machine)
2 Sets
@7
Day 2
1
Glute Bridge (Barbell)
2 Sets
@7
2
Leg Curl
2 Sets
@7
3
Chest Supported Row (Machine)
2 Sets
@7
4
Lat Pulldown
2 Sets
@7
Day 3
1
Lunge (Dumbbell)
3 Sets
@7.5
2
Leg Press (45 Degrees)
2 Sets
@7
3
Chest Press (Machine)
2 Sets
@7
4
Overhead Press (Machine)
2 Sets
@7
Day 4
1
Stiff Leg Deadlift
2 Sets
@7
2
Chest Supported Row (Machine)
2 Sets
@7
3
Lat Pulldown
2 Sets
@7
4
Hip Abductor (Machine)
2 Sets
@7
5
Hip Extension
2 Sets
@7