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BoostcampPNG

Mikasa Workout 💪

by Fatema S.

Program Description

Glutes

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    10 minutes
  • Created
    Feb 11, 2025 01:17
  • Last Edited
    Feb 13, 2025 04:47

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
25.5%
Glutes
24.2%
Hamstrings
20%
Abs
12.7%
Lower Back
5.1%
Cardio
3.7%
Adductors
3.4%
Lats
1.9%
Abductors
1.1%
Upper Back
1.1%
Biceps
0.7%
Front Delts
0.6%
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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
Romanian Deadlift (Dumbbell)
1
1
1
12 reps
8 reps
6 reps
-
-
-
2
Hip Thrust (Dumbbell)
1
1
1
10 reps
8 reps
7 reps
-
-
-
3
Sumo Deadlift (Barbell)
1
1
1
10 reps
8 reps
7 reps
-
-
-
4
Step-Up (Weighted)
2
12 reps
-
5
Seated Hamstring Curl
2
12 reps
-
6
Reverse Hyperextension
3
15 reps
-
7
Cardio
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
1
1
12 reps
8 reps
6 reps
-
-
-
2
Hip Thrust (Dumbbell)
1
1
1
10 reps
8 reps
7 reps
-
-
-
3
Sumo Deadlift (Barbell)
1
1
1
10 reps
8 reps
7 reps
-
-
-
4
Step-Up (Weighted)
2
12 reps
-
5
Seated Hamstring Curl
2
12 reps
-
6
Reverse Hyperextension
3
15 reps
-
7
Cardio
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
1
1
12 reps
8 reps
6 reps
-
-
-
2
Hip Thrust (Dumbbell)
1
1
1
10 reps
8 reps
7 reps
-
-
-
3
Sumo Deadlift (Barbell)
1
1
1
10 reps
8 reps
7 reps
-
-
-
4
Step-Up (Weighted)
2
12 reps
-
5
Seated Hamstring Curl
2
12 reps
-
6
Reverse Hyperextension
3
15 reps
-
7
Cardio
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
1
1
12 reps
8 reps
6 reps
-
-
-
2
Hip Thrust (Dumbbell)
1
1
1
10 reps
8 reps
7 reps
-
-
-
3
Sumo Deadlift (Barbell)
1
1
1
10 reps
8 reps
7 reps
-
-
-
4
Step-Up (Weighted)
2
12 reps
-
5
Seated Hamstring Curl
2
12 reps
-
6
Reverse Hyperextension
3
15 reps
-
7
Cardio
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
1
1
12 reps
8 reps
6 reps
-
-
-
2
Hip Thrust (Dumbbell)
1
1
1
10 reps
8 reps
7 reps
-
-
-
3
Sumo Deadlift (Barbell)
1
1
1
10 reps
8 reps
7 reps
-
-
-
4
Step-Up (Weighted)
2
12 reps
-
5
Seated Hamstring Curl
2
12 reps
-
6
Reverse Hyperextension
3
15 reps
-
7
Cardio
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
1
1
12 reps
8 reps
6 reps
-
-
-
2
Hip Thrust (Dumbbell)
1
1
1
10 reps
8 reps
7 reps
-
-
-
3
Sumo Deadlift (Barbell)
1
1
1
10 reps
8 reps
7 reps
-
-
-
4
Step-Up (Weighted)
2
12 reps
-
5
Seated Hamstring Curl
2
12 reps
-
6
Reverse Hyperextension
3
15 reps
-
7
Cardio
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Leg Press
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Goblet Squat
3
12 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
12 reps
-
5
Leg Extension
2
15 reps
-
6
Glute Kickback (Cable)
2
12 reps
-
7
Cardio
1
45 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Leg Press
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Goblet Squat
3
12 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
12 reps
-
5
Leg Extension
2
15 reps
-
6
Glute Kickback (Cable)
2
12 reps
-
7
Cardio
1
45 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Leg Press
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Goblet Squat
3
12 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
12 reps
-
5
Leg Extension
2
15 reps
-
6
Glute Kickback (Cable)
2
12 reps
-
7
Cardio
1
45 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Leg Press
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Goblet Squat
3
12 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
12 reps
-
5
Leg Extension
2
15 reps
-
6
Glute Kickback (Cable)
2
12 reps
-
7
Cardio
1
45 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Leg Press
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Goblet Squat
3
12 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
12 reps
-
5
Leg Extension
2
15 reps
-
6
Glute Kickback (Cable)
2
12 reps
-
7
Cardio
1
45 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Leg Press
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Goblet Squat
3
12 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
12 reps
-
5
Leg Extension
2
15 reps
-
6
Glute Kickback (Cable)
2
12 reps
-
7
Cardio
1
45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Kettlebell Swing
3
12 reps
-
3
Lying Leg Raise
2
15 reps
-
4
Leg Press
2
12 reps
-
5
Russian Twist (Dumbbell)
2
12 reps
-
6
Decline Crunch
2
12 reps
-
7
High Bar Squat (Barbell)
2
8 reps
-
8
Lat Pulldown
2
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Kettlebell Swing
3
12 reps
-
3
Lying Leg Raise
2
15 reps
-
4
Leg Press
2
12 reps
-
5
Russian Twist (Dumbbell)
2
12 reps
-
6
Decline Crunch
2
12 reps
-
7
High Bar Squat (Barbell)
2
8 reps
-
8
Lat Pulldown
2
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Kettlebell Swing
3
12 reps
-
3
Lying Leg Raise
2
15 reps
-
4
Leg Press
2
12 reps
-
5
Russian Twist (Dumbbell)
2
12 reps
-
6
Decline Crunch
2
12 reps
-
7
High Bar Squat (Barbell)
2
8 reps
-
8
Lat Pulldown
2
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Kettlebell Swing
3
12 reps
-
3
Lying Leg Raise
2
15 reps
-
4
Leg Press
2
12 reps
-
5
Russian Twist (Dumbbell)
2
12 reps
-
6
Decline Crunch
2
12 reps
-
7
High Bar Squat (Barbell)
2
8 reps
-
8
Lat Pulldown
2
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Kettlebell Swing
3
12 reps
-
3
Lying Leg Raise
2
15 reps
-
4
Leg Press
2
12 reps
-
5
Russian Twist (Dumbbell)
2
12 reps
-
6
Decline Crunch
2
12 reps
-
7
High Bar Squat (Barbell)
2
8 reps
-
8
Lat Pulldown
2
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Kettlebell Swing
3
12 reps
-
3
Lying Leg Raise
2
15 reps
-
4
Leg Press
2
12 reps
-
5
Russian Twist (Dumbbell)
2
12 reps
-
6
Decline Crunch
2
12 reps
-
7
High Bar Squat (Barbell)
2
8 reps
-
8
Lat Pulldown
2
8 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
8 Reps
6 Reps
-
-
-
2
Hip Thrust (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
7 Reps
-
-
-
3
Sumo Deadlift (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
7 Reps
-
-
-
4
Step-Up (Weighted)
2 Sets
12 Reps
-
5
Seated Hamstring Curl
2 Sets
12 Reps
-
6
Reverse Hyperextension
3 Sets
15 Reps
-
7
Cardio
1 Set
30 mins
-
Day 3
1
High Bar Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
-
-
-
-
2
Leg Press
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
-
-
-
-
3
Goblet Squat
3 Sets
12 Reps
-
4
Bulgarian Split Squat (Dumbbell)
2 Sets
12 Reps
-
5
Leg Extension
2 Sets
15 Reps
-
6
Glute Kickback (Cable)
2 Sets
12 Reps
-
7
Cardio
1 Set
45 mins
-
Day 2
1
Cardio
1 Set
60 mins
-
Day 4
1
Cardio
1 Set
60 mins
-
Day 5
1
Goblet Squat
3 Sets
10 Reps
-
2
Kettlebell Swing
3 Sets
12 Reps
-
3
Lying Leg Raise
2 Sets
15 Reps
-
4
Leg Press
2 Sets
12 Reps
-
5
Russian Twist (Dumbbell)
2 Sets
12 Reps
-
6
Decline Crunch
2 Sets
12 Reps
-
7
High Bar Squat (Barbell)
2 Sets
8 Reps
-
8
Lat Pulldown
2 Sets
8 Reps
-