Program Description
Unlock your athletic potential with this 8-week Hip Strengthening Program, designed for intermediate lifters looking to enhance their performance and improve golf swing hip strengthening. Committing just 60 minutes, four days a week, you'll engage in targeted exercises that build hip stability and power, essential for any sport. Utilizing your garage gym equipment, this program will not only boost your strength but also improve your overall agility and movement efficiency. Get ready to elevate your training and dominate your goals!
Program Overview
- LevelIntermediate
- GoalAthletics
- EquipmentGarage Gym
- Program Length8 weeks
- Time Per Workout60 minutes
- CreatedNov 10, 2025 03:00
- Last EditedNov 10, 2025 03:05
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
18.5%
Glutes
14.6%
Abs
11.9%
Hamstrings
11.9%
Front Delts
7.9%
Adductors
7.1%
Lower Back
5.5%
Upper Back
5.1%
Chest
5%
Middle Delts
4.3%
Triceps
3.7%
Lats
1.8%
Abductors
1.5%
Biceps
0.9%
Rear Delts
0.2%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2
Romanian Deadlift (Dumbbell)
3
8 reps
-
3
Hip Abduction (Band)
3
15 reps
-
4
Glute Bridge Hold Single Leg
3
0.33 mins
-
5
Side Plank With Hip Lift
3
0.33 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2
Romanian Deadlift (Dumbbell)
3
8 reps
-
3
Hip Abduction (Band)
3
15 reps
-
4
Glute Bridge Hold Single Leg
3
0.33 mins
-
5
Side Plank With Hip Lift
3
0.33 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
6 reps
-
2
Romanian Deadlift (Dumbbell)
4
6 reps
-
3
Hip Abduction (Band)
3
15 reps
-
4
Side Plank With Hip Lift
3
0.4 mins
-
5
Monster Walks
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
6 reps
-
2
Romanian Deadlift (Dumbbell)
4
6 reps
-
3
Hip Abduction (Band)
3
15 reps
-
4
Side Plank With Hip Lift
3
0.4 mins
-
5
Monster Walks
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
6 reps
-
2
Romanian Deadlift (Dumbbell)
4
6 reps
-
3
Single Leg Hip Thrust
3
10 reps
-
4
Side Plank With Hip Lift
3
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
6 reps
-
2
Romanian Deadlift (Dumbbell)
4
6 reps
-
3
Single Leg Hip Thrust
3
10 reps
-
4
Side Plank With Hip Lift
3
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
4 reps
-
2
Jump Squat
3
8 reps
-
3
Copenhagen Plank
3
0.5 reps
-
4
Monster Walks
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
4 reps
-
2
Jump Squat
3
8 reps
-
3
Copenhagen Plank
3
0.5 reps
-
4
Monster Walks
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Med Ball Slam
3
6 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Single Arm Row (Dumbbell)
3
10 reps
-
4
Push Up To Should Tap
3
12 reps
-
5
Cable Anti-Rotation Press
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Med Ball Slam
3
6 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Single Arm Row (Dumbbell)
3
10 reps
-
4
Push Up To Should Tap
3
12 reps
-
5
Cable Anti-Rotation Press
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
6 reps
-
2
Bench Press (Barbell)
3
6 reps
-
3
Single Arm Row (Dumbbell)
3
8 reps
-
4
Incline Chest Fly (Dumbbell)
3
12 reps
-
5
Pallof Press
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
6 reps
-
2
Bench Press (Barbell)
3
6 reps
-
3
Single Arm Row (Dumbbell)
3
8 reps
-
4
Incline Chest Fly (Dumbbell)
3
12 reps
-
5
Pallof Press
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
6 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Lateral Med Ball Slam
4
8 reps
-
4
Single Arm High Row (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
6 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Lateral Med Ball Slam
4
8 reps
-
4
Single Arm High Row (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Push Press (Dumbbell)
4
6 reps
-
2
Bench Press (Barbell)
4
6 reps
-
3
Lateral Med Ball Slam
4
8 reps
-
4
Chest Fly (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Push Press (Dumbbell)
4
6 reps
-
2
Bench Press (Barbell)
4
6 reps
-
3
Lateral Med Ball Slam
4
8 reps
-
4
Chest Fly (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cossack Squat
3
8 reps
-
2
Hip Airplanes (Bodyweight)
3
6 reps
-
3
Lying Side Lateral Raise
3
12 reps
-
4
Copenhagen Plank
3
0.33 mins
-
5
Bird Dog
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cossack Squat
3
8 reps
-
2
Hip Airplanes (Bodyweight)
3
6 reps
-
3
Lying Side Lateral Raise
3
12 reps
-
4
Copenhagen Plank
3
0.33 mins
-
5
Bird Dog
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Lunge
3
8 reps
-
2
Hip Airplanes With Load
3
6 reps
-
3
Copenhagen Plank
3
0.4 mins
-
4
Rotational Landmine Push Press
3
12 reps
-
5
Single Leg Romanian Deadlift
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Lunge
3
8 reps
-
2
Hip Airplanes With Load
3
6 reps
-
3
Copenhagen Plank
3
0.4 mins
-
4
Rotational Landmine Push Press
3
12 reps
-
5
Single Leg Romanian Deadlift
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cossack Squat
3
8 reps
-
2
Hip Airplanes With Load
3
6 reps
-
3
Copenhagen Plank
3
0.5 mins
-
4
Rotational Cable Press
3
12 reps
-
5
Single-Leg Balance Row
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cossack Squat
3
8 reps
-
2
Hip Airplanes With Load
3
6 reps
-
3
Copenhagen Plank
3
0.5 mins
-
4
Rotational Cable Press
3
12 reps
-
5
Single-Leg Balance Row
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Lunge (Weighted)
3
8 reps
-
2
Single Leg Romanian Deadlift
3
8 reps
-
3
Hip Airplanes With Load
3
6 reps
-
4
Rotational Cable Press
3
12 reps
-
5
Copenhagen Plank
3
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Lunge (Weighted)
3
8 reps
-
2
Single Leg Romanian Deadlift
3
8 reps
-
3
Hip Airplanes With Load
3
6 reps
-
4
Rotational Cable Press
3
12 reps
-
5
Copenhagen Plank
3
0.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
6 reps
-
2
Jump Squat
3
8 reps
-
3
Wood Chop
3
10 reps
-
4
Lateral Lunge
3
8 reps
-
5
Cable Anti-Rotation Press
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
6 reps
-
2
Jump Squat
3
8 reps
-
3
Wood Chop
3
10 reps
-
4
Lateral Lunge
3
8 reps
-
5
Cable Anti-Rotation Press
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
6 reps
-
2
Jump Squat
3
8 reps
-
3
Wood Chop
3
12 reps
-
4
Lateral Lunge
3
8 reps
-
5
Cable Anti-Rotation Press
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
6 reps
-
2
Jump Squat
3
8 reps
-
3
Wood Chop
3
12 reps
-
4
Lateral Lunge
3
8 reps
-
5
Cable Anti-Rotation Press
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
4 reps
-
2
Jump Squat
3
8 reps
-
3
Lateral Med Ball Slam
4
8 reps
-
4
Lateral Lunge
3
8 reps
-
5
Overspeed Swing
3
6 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
4 reps
-
2
Jump Squat
3
8 reps
-
3
Lateral Med Ball Slam
4
8 reps
-
4
Lateral Lunge
3
8 reps
-
5
Overspeed Swing
3
6 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift (Jump Squat Controlled)
4
4 reps
-
2
Lateral Med Ball Slam
4
8 reps
-
3
Wood Chop
3
10 reps
-
4
Overspeed Swing
3
6 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift (Jump Squat Controlled)
4
4 reps
-
2
Lateral Med Ball Slam
4
8 reps
-
3
Wood Chop
3
10 reps
-
4
Overspeed Swing
3
6 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Bulgarian Split Squat (Dumbbell)3 Sets
8 Reps
-
2
Romanian Deadlift (Dumbbell)3 Sets
8 Reps
-
3
Hip Abduction (Band)3 Sets
15 Reps
-
4
Glute Bridge Hold Single Leg3 Sets
0.33 mins
-
5
Side Plank With Hip Lift3 Sets
0.33 mins
-
Day 2
1
Lateral Med Ball Slam3 Sets
6 Reps
-
2
Bench Press (Dumbbell)3 Sets
10 Reps
-
3
Single Arm Row (Dumbbell)3 Sets
10 Reps
-
4
Push Up To Should Tap3 Sets
12 Reps
-
5
Cable Anti-Rotation Press3 Sets
12 Reps
-
Day 3
1
Cossack Squat3 Sets
8 Reps
-
2
Hip Airplanes (Bodyweight)3 Sets
6 Reps
-
3
Lying Side Lateral Raise3 Sets
12 Reps
-
4
Copenhagen Plank3 Sets
0.33 mins
-
5
Bird Dog2 Sets
12 Reps
-
Day 4
1
Trap Bar Deadlift4 Sets
6 Reps
-
2
Jump Squat3 Sets
8 Reps
-
3
Wood Chop3 Sets
10 Reps
-
4
Lateral Lunge3 Sets
8 Reps
-
5
Cable Anti-Rotation Press3 Sets
12 Reps
-