Summer GLOW
Bret Craveras inpired glute growth
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Hip Thrust (Machine) | 2 | 8–12 reps | — |
| 2 | Step-Up (Weighted) | 2 | 8–12 reps | — |
| 3 | Romanian Deadlift (Barbell) | 2 | 8–12 reps | — |
| 4 | Hip Abductor (Machine) | 2 | 10–15 reps | @8–9 |
| 5 | Hip Abductor (Machine) | 2 | 10–15 reps | — |
| 6 | Lateral Banded Walk | 1 | — | @9–10 |
| 7 | Cardio | 1 | 20 min | — |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Chest Press | 2 | 12–20 reps |
| 2 | Chest Fly (Machine) | 2 | 12–20 reps |
| 3 | Front Raise | 3 | 12–20 reps |
| 4 | Tricep Pushdown (Cable) | 3 | 10–15 reps |
| 5 | Cardio | 1 | 20 min |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Single Leg Hip Thrust | 2 | 8–12 reps | — |
| 2 | Single Leg Press | 2 | 8–12 reps | — |
| 3 | Romanian Deadlift (Barbell) | 1 | 8–12 reps | @7–8 |
| 1 | 8–12 reps | @8–9 | ||
| 1 | 8–12 reps | @9–10 | ||
| 4 | Pull Through (Cable) | 2 | AMRAP | — |
| 5 | Glute Kickback (Cable) | 2 | AMRAP | @8–9 |
| 2 | AMRAP | @9–9.5 | ||
| 2 | AMRAP | @9–10 | ||
| 6 | Hip Abductor (Machine) | 2 | 10–15 reps | — |
| 7 | Hip Abduction (Band) | 1 | AMRAP | — |
| 8 | Cardio | 1 | 20 min | — |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Abs Crunch (Machine) | 3 | 12–15 reps |
| 2 | Knee Raise (Captain's Chair) | 3 | 8–12 reps |
| 3 | Ab Wheel | 3 | AMRAP |
| 4 | Cardio | 1 | 20 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Hip Thrust (Machine) | 2 | 8–12 reps |
| 2 | Reverse Lunge (Barbell) | 2 | 8–15 reps |
| 3 | Hyperextension | 2 | 8–15 reps |
| 4 | Hip Abductor (Machine) | 2 | 10–15 reps |
| 5 | Glute Medius Hip Thrust | 2 | 8–15 reps |
| 6 | Lateral Banded Walk | 1 | AMRAP |
| 7 | Cardio | 1 | 20 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Chest Supported Row (Machine) | 3 | 12–20 reps |
| 2 | Barbell Row | 2 | 10–15 reps |
| 3 | Bicep Curl (EZ Bar) | 2 | 10–15 reps |
| 4 | Single Arm Rear Delt Cable Fly | 2 | 8–15 reps |
| 5 | Back Extension | 2 | AMRAP |
| 6 | Cardio | 1 | 20 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Cardio | 1 | 0 min |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Summer GLOW is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 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 60 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.
Summer GLOW is structured around 7 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 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Summer GLOW 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
