Bad Girls Glute Gains
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Bike | 1 | 20 min | — |
| 2 | Banded Glute Activation | 3 | 20 reps | — |
| 3 | Back Extension (Weighted) | 1 | 15 reps | @7 |
| 1 | 15 reps | @8 | ||
| 2 | 15 reps | @8.5 | ||
| 4 | Hip Abductor (Machine) | 1 | 15 reps | @7 |
| 3 | 15 reps | @8.5 | ||
| 5 | Seated Hamstring Curl | 4 | 10 reps | @8.5 |
| 6 | Banded Smith Machine Glute Bridges | 4 | 12 reps | @9 |
| 7 | Russian Twist (Dumbbell) | 4 | 15 reps | @7 |
| 8 | Curtesy Step Up | 4 | 10 reps | @9.5 |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | 1km Row | 1 | 20 min |
| 2 | Pull-Up (Assisted) | 4 | 12 reps |
| 3 | Single Arm High Row (Cable) | 1 | 15 reps |
| 1 | 12 reps | ||
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 4 | Seated Row (Cable) | 1 | 15 reps |
| 1 | 12 reps | ||
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 5 | Lat Pulldown (Close Grip) | 1 | 15 reps |
| 1 | 12 reps | ||
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 6 | Rear Delt Fly (Dumbbell) | 1 | 15 reps |
| 1 | 12 reps | ||
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 7 | Lateral Raise (Dumbbell) | 2 | 15 reps |
| 1 | 12 reps | ||
| 1 | 10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Stair Stepper | 1 | 30 min |
| 2 | Cable Crunch | 4 | 15 reps |
| 3 | Decline Crunch (Weighted) | 4 | 15 reps |
| 4 | Russian Twist (Dumbbell) | 4 | 15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bike | 1 | 25 min |
| 2 | Banded Glute Activation | 1 | 20 reps |
| 3 | Back Extension (Weighted) | 4 | 15 reps |
| 4 | Squat (Smith Machine) | 1 | 15 reps |
| 1 | 12 reps | ||
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 5 | Hip Thrust (Barbell) | 1 | 15 reps |
| 1 | 12 reps | ||
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 6 | Sumo Squat | 1 | 15 reps |
| 1 | 12 reps | ||
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 7 | Glute Kickback (Cable) | 4 | 15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | 1km Row | 1 | 20 min |
| 2 | Dip (Assisted) | 3 | 10 reps |
| 3 | Incline Chest Press (Machine) | 1 | 15 reps |
| 1 | 12 reps | ||
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 4 | Shoulder Press (Machine) | 1 | 15 reps |
| 1 | 12 reps | ||
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 5 | Plank | 3 | 1 min |
| 6 | Tricep Pushdown (Cable) | 2 | 15 reps |
| 1 | 12 reps | ||
| 1 | 10 reps | ||
| 7 | Tricep Extension (Cable) | 2 | 15 reps |
| 1 | 12 reps | ||
| 1 | 10 reps | ||
| 8 | Russian Twist (Dumbbell) | 4 | 12 reps |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Jog | 1 | 20 min | — |
| 2 | Banded Glute Activation | 2 | 15 reps | @8.5 |
| 3 | Back Extension (Weighted) | 2 | 15 reps | @9.5 |
| 1 | 12 reps | @9.5 | ||
| 1 | 10 reps | @9.5 | ||
| 4 | Deadlift (Barbell) | 1 | 15 reps | @6 |
| 1 | 12 reps | @7 | ||
| 1 | 10 reps | @8.5 | ||
| 1 | 8 reps | @8.5 | ||
| 5 | Romanian Deadlift (Barbell) | 1 | 15 reps | — |
| 1 | 12 reps | — | ||
| 1 | 10 reps | — | ||
| 1 | 8 reps | — | ||
| 6 | Leg Press | 1 | 15 reps | — |
| 1 | 12 reps | — | ||
| 1 | 10 reps | — | ||
| 1 | 8 reps | — | ||
| 7 | Russian Twist (Dumbbell) | 4 | 15 reps | — |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bike | 1 | 45 min |
| 2 | Plank | 1 | 1 min |
| 3 | Russian Twist (Dumbbell) | 4 | 15 reps |
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, Bad Girls Glute Gains 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 80 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.
Bad Girls Glute Gains 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.
Bad Girls Glute Gains 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
