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Two Days, Two Cheeks

by Sundas W.

Program Description

This program is designed for busy students and individuals with limited time who can realistically train two days per week. The goal is to prioritize glute hypertrophy using evidence-based, glute-focused training principles while maintaining a toned, balanced upper body and core. Inspired by glute-focused hypertrophy principles popularized by Bret Contreras.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 07, 2026 08:14
  • Last Edited
    Jan 07, 2026 09:02
Muscle Engagement
Front
Back
MuscleSet
Glutes
19.1%
Hamstrings
14%
Quadriceps
11.2%
Abs
11%
Upper Back
8.4%
Lower Back
7.9%
Lats
7.9%
Front Delts
4.5%
Triceps
4.5%
Biceps
3.9%
Chest
3.4%
Adductors
2.8%
Middle Delts
1.1%
Forearms
0.4%
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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
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-12 reps
-
2
Single Arm Row (Cable)
3
8-12 reps
-
3
Box Squat (Barbell)
3
6-12 reps
-
4
Pull Through (Cable)
3
8-12 reps
-
5
Step-Up (Weighted)
3
8-12 reps
-
6
Standing Hip Abduction (Cable)
2
10-15 reps
-
7
Plank
1
1 mins
-
8
Pallof Press
1
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-12 reps
-
2
Single Arm Row (Cable)
3
8-12 reps
-
3
Box Squat (Barbell)
3
6-12 reps
-
4
Pull Through (Cable)
3
8-12 reps
-
5
Step-Up (Weighted)
3
8-12 reps
-
6
Standing Hip Abduction (Cable)
2
10-15 reps
-
7
Plank
1
1 mins
-
8
Pallof Press
1
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-12 reps
-
2
Single Arm Row (Cable)
3
8-12 reps
-
3
Box Squat (Barbell)
3
6-12 reps
-
4
Pull Through (Cable)
3
8-12 reps
-
5
Step-Up (Weighted)
3
8-12 reps
-
6
Standing Hip Abduction (Cable)
2
10-15 reps
-
7
Plank
1
1 mins
-
8
Pallof Press
1
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-12 reps
-
2
Single Arm Row (Cable)
3
8-12 reps
-
3
Box Squat (Barbell)
3
6-12 reps
-
4
Pull Through (Cable)
3
8-12 reps
-
5
Step-Up (Weighted)
3
8-12 reps
-
6
Standing Hip Abduction (Cable)
2
10-15 reps
-
7
Plank
1
1 mins
-
8
Pallof Press
1
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-12 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Squat (Barbell)
3
8-12 reps
-
4
Bench Press (Barbell)
3
8-12 reps
-
5
Good Morning
3
8-12 reps
-
6
Side Lying Hip Abduction
2
15-20 reps
-
7
Stability Ball Rollout
1
10-15 reps
-
8
Side Bend (Dumbbell)
1
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-12 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Squat (Barbell)
3
8-12 reps
-
4
Bench Press (Barbell)
3
8-12 reps
-
5
Good Morning
3
8-12 reps
-
6
Side Lying Hip Abduction
2
15-20 reps
-
7
Stability Ball Rollout
1
10-15 reps
-
8
Side Bend (Dumbbell)
1
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-12 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Squat (Barbell)
3
8-12 reps
-
4
Bench Press (Barbell)
3
8-12 reps
-
5
Good Morning
3
8-12 reps
-
6
Side Lying Hip Abduction
2
15-20 reps
-
7
Stability Ball Rollout
1
10-15 reps
-
8
Side Bend (Dumbbell)
1
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-12 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Squat (Barbell)
3
8-12 reps
-
4
Bench Press (Barbell)
3
8-12 reps
-
5
Good Morning
3
8-12 reps
-
6
Side Lying Hip Abduction
2
15-20 reps
-
7
Stability Ball Rollout
1
10-15 reps
-
8
Side Bend (Dumbbell)
1
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-12 reps
-
2
Chest Supported Row (Dumbbell)
3
6-12 reps
-
3
Zercher Squat (Barbell)
3
8-12 reps
-
4
Incline Bench Press (Barbell)
3
8-12 reps
-
5
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
6
Side Lying Hip Abduction
2
15-20 reps
-
7
Hanging Leg Raise
1
8-15 reps
-
8
Pallof Press
1
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-12 reps
-
2
Chest Supported Row (Dumbbell)
3
6-12 reps
-
3
Zercher Squat (Barbell)
3
8-12 reps
-
4
Incline Bench Press (Barbell)
3
8-12 reps
-
5
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
6
Side Lying Hip Abduction
2
15-20 reps
-
7
Hanging Leg Raise
1
8-15 reps
-
8
Pallof Press
1
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-12 reps
-
2
Chest Supported Row (Dumbbell)
3
6-12 reps
-
3
Zercher Squat (Barbell)
3
8-12 reps
-
4
Incline Bench Press (Barbell)
3
8-12 reps
-
5
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
6
Side Lying Hip Abduction
2
15-20 reps
-
7
Hanging Leg Raise
1
8-15 reps
-
8
Pallof Press
1
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-12 reps
-
2
Chest Supported Row (Dumbbell)
3
6-12 reps
-
3
Zercher Squat (Barbell)
3
8-12 reps
-
4
Incline Bench Press (Barbell)
3
8-12 reps
-
5
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
6
Side Lying Hip Abduction
2
15-20 reps
-
7
Hanging Leg Raise
1
8-15 reps
-
8
Pallof Press
1
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Goblet Squat
3
10-12 reps
-
4
Incline Bench Press (Barbell)
3
8-12 reps
-
5
Back Extension
2
8-12 reps
-
6
Side Lying Hip Abduction
2
15-20 reps
-
7
V-Up
1
15-20 reps
-
8
Side Bend (Dumbbell)
1
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Goblet Squat
3
10-12 reps
-
4
Incline Bench Press (Barbell)
3
8-12 reps
-
5
Back Extension
2
8-12 reps
-
6
Side Lying Abductions
2
15-20 reps
-
7
V-Up
1
15-20 reps
-
8
Side Bend (Dumbbell)
1
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Goblet Squat
3
10-12 reps
-
4
Incline Bench Press (Barbell)
3
8-12 reps
-
5
Back Extension
2
8-12 reps
-
6
Side Lying Abductions
2
15-20 reps
-
7
V-Up
1
15-20 reps
-
8
Side Bend (Dumbbell)
1
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Goblet Squat
3
10-12 reps
-
4
Incline Bench Press (Barbell)
3
8-12 reps
-
5
Back Extension
2
8-12 reps
-
6
Side Lying Abductions
2
15-20 reps
-
7
V-Up
1
15-20 reps
-
8
Side Bend (Dumbbell)
1
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Walking Lunge (Dumbbell)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
6
Back Extension (Weighted)
2
8-12 reps
-
7
Hanging Leg Raise
1
8-15 reps
-
8
Pallof Press
1
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Walking Lunge (Dumbbell)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
6
Back Extension (Weighted)
2
8-12 reps
-
7
Hanging Leg Raise
1
8-15 reps
-
8
Pallof Press
1
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Walking Lunge (Dumbbell)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
6
Back Extension (Weighted)
2
8-12 reps
-
7
Hanging Leg Raise
1
8-15 reps
-
8
Pallof Press
1
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Walking Lunge (Dumbbell)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
6
Back Extension (Weighted)
2
8-12 reps
-
7
Hanging Leg Raise
1
8-15 reps
-
8
Pallof Press
1
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Seated Military Press (Barbell)
3
8-12 reps
-
5
Reverse Lunge (Dumbbell)
3
8-12 reps
-
6
Back Extension (Weighted)
2
8-12 reps
-
7
Walkout Plank
1
8-15 reps
-
8
Clamshells
1
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Seated Military Press (Barbell)
3
8-12 reps
-
5
Reverse Lunge (Dumbbell)
3
8-12 reps
-
6
Back Extension (Weighted)
2
8-12 reps
-
7
Walkout Plank
1
8-15 reps
-
8
Clamshells
1
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Seated Military Press (Barbell)
3
8-12 reps
-
5
Reverse Lunge (Dumbbell)
3
8-12 reps
-
6
Back Extension (Weighted)
2
8-12 reps
-
7
Walkout Plank
1
8-15 reps
-
8
Clamshells
1
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Seated Military Press (Barbell)
3
8-12 reps
-
5
Reverse Lunge (Dumbbell)
3
8-12 reps
-
6
Back Extension (Weighted)
2
8-12 reps
-
7
Walkout Plank
1
8-15 reps
-
8
Clamshells
1
30 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
2
Single Arm Row (Cable)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
3
Box Squat (Barbell)
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
-
-
-
4
Pull Through (Cable)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
5
Step-Up (Weighted)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
6
Standing Hip Abduction (Cable)
1 Set
1 Set
10-15 Reps
10-15 Reps
-
-
7
Plank
1 Set
1 mins
-
8
Pallof Press
1 Set
8-12 Reps
-
Day 2
1
Single Leg Hip Thrust
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
2
Lat Pulldown
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
3
Goblet Squat
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
4
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
5
Back Extension
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
6
Side Lying Hip Abduction
1 Set
1 Set
15-20 Reps
15-20 Reps
-
-
7
V-Up
1 Set
15-20 Reps
-
8
Side Bend (Dumbbell)
1 Set
15-20 Reps
-