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Camillas rumpeprogram

by Anders P.
10 athletes joined

Program Description

Få større rumpe

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jan 22, 2024 02:52
  • Last Edited
    Jun 18, 2025 12:39

Summary

Transform your lower body with Camilla's 12-week glute program, designed to sculpt and strengthen your glutes and hamstrings. Committing to four days a week, you'll engage in targeted exercises like barbell hip thrusts, squats, and Romanian deadlifts, all crafted to maximize muscle activation and growth. This comprehensive routine not only enhances your strength but also improves your overall stability and core engagement. Get ready to elevate your fitness game and achieve the results you've been striving for!
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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
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5-8 reps
10-12 reps
RPE 9
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
3
Leg Extension
2
15-20 reps
RPE 8
4
Leg Press
2
10 reps
RPE 8
5
Plank
2
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
6 reps
10 reps
RPE 9
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
3
Leg Extension
2
15-20 reps
RPE 8
4
Leg Press
2
10 reps
RPE 8
5
Plank
2
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
6 reps
10 reps
RPE 9
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
3
Leg Extension
2
15-20 reps
RPE 8
4
Leg Press
2
10 reps
RPE 8
5
Plank
2
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
6 reps
10 reps
RPE 9
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
3
Leg Extension
2
15-20 reps
RPE 8
4
Leg Press
2
10 reps
RPE 8
5
Plank
2
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
6 reps
10 reps
RPE 9
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
3
Leg Extension
2
15-20 reps
RPE 8
4
Leg Press
2
10 reps
RPE 8
5
Plank
2
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
6 reps
10 reps
RPE 9
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
3
Leg Extension
2
15-20 reps
RPE 8
4
Leg Press
2
10 reps
RPE 8
5
Plank
2
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
6 reps
10 reps
RPE 9
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
3
Leg Extension
2
15-20 reps
RPE 8
4
Leg Press
2
10 reps
RPE 8
5
Plank
2
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
6 reps
10 reps
RPE 9
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
3
Leg Extension
2
15-20 reps
RPE 8
4
Leg Press
2
10 reps
RPE 8
5
Plank
2
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
6 reps
10 reps
RPE 9
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
3
Leg Extension
2
15-20 reps
RPE 8
4
Leg Press
2
10 reps
RPE 8
5
Plank
2
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
6 reps
10 reps
RPE 9
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
3
Leg Extension
2
15-20 reps
RPE 8
4
Leg Press
2
10 reps
RPE 8
5
Plank
2
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
6 reps
10 reps
RPE 9
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
3
Leg Extension
2
15-20 reps
RPE 8
4
Leg Press
2
10 reps
RPE 8
5
Plank
2
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
6 reps
10 reps
RPE 9
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
3
Leg Extension
2
15-20 reps
RPE 8
4
Leg Press
2
10 reps
RPE 8
5
Plank
2
1 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5-8 reps
8-10 reps
RPE 8-9
RPE 7-9
2
Military Press (Barbell)
2
10-12 reps
RPE 7-8
3
Bicep Curl (Cable)
2
10-12 reps
RPE 8
4
Tricep Extension (Cable)
2
10-12 reps
RPE 8
5
Glute Kickback (Cable)
2
15-20 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5-8 reps
8-10 reps
RPE 8-9
RPE 7-9
2
Military Press (Barbell)
2
-
RPE 7-8
3
Bicep Curl (Cable)
2
10-12 reps
RPE 8
4
Tricep Extension (Cable)
2
10-12 reps
RPE 8
5
Glute Kickback (Cable)
2
15-20 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5-8 reps
8-10 reps
RPE 8-9
RPE 7-9
2
Military Press (Barbell)
2
-
RPE 7-8
3
Bicep Curl (Cable)
2
10-12 reps
RPE 8
4
Tricep Extension (Cable)
2
10-12 reps
RPE 8
5
Glute Kickback (Cable)
2
15-20 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5-8 reps
8-10 reps
RPE 8-9
RPE 7-9
2
Military Press (Barbell)
2
-
RPE 7-8
3
Bicep Curl (Cable)
2
10-12 reps
RPE 8
4
Tricep Extension (Cable)
2
10-12 reps
RPE 8
5
Glute Kickback (Cable)
2
15-20 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5-8 reps
8-10 reps
RPE 8-9
RPE 7-9
2
Military Press (Barbell)
2
-
RPE 7-8
3
Bicep Curl (Cable)
2
10-12 reps
RPE 8
4
Tricep Extension (Cable)
2
10-12 reps
RPE 8
5
Glute Kickback (Cable)
2
15-20 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5-8 reps
8-10 reps
RPE 8-9
RPE 7-9
2
Military Press (Barbell)
2
-
RPE 7-8
3
Bicep Curl (Cable)
2
10-12 reps
RPE 8
4
Tricep Extension (Cable)
2
10-12 reps
RPE 8
5
Glute Kickback (Cable)
2
15-20 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5-8 reps
8-10 reps
RPE 8-9
RPE 7-9
2
Military Press (Barbell)
2
-
RPE 7-8
3
Bicep Curl (Cable)
2
10-12 reps
RPE 8
4
Tricep Extension (Cable)
2
10-12 reps
RPE 8
5
Glute Kickback (Cable)
2
15-20 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5-8 reps
8-10 reps
RPE 8-9
RPE 7-9
2
Military Press (Barbell)
2
-
RPE 7-8
3
Bicep Curl (Cable)
2
10-12 reps
RPE 8
4
Tricep Extension (Cable)
2
10-12 reps
RPE 8
5
Glute Kickback (Cable)
2
15-20 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5-8 reps
8-10 reps
RPE 8-9
RPE 7-9
2
Military Press (Barbell)
2
-
RPE 7-8
3
Bicep Curl (Cable)
2
10-12 reps
RPE 8
4
Tricep Extension (Cable)
2
10-12 reps
RPE 8
5
Glute Kickback (Cable)
2
15-20 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5-8 reps
8-10 reps
RPE 8-9
RPE 7-9
2
Military Press (Barbell)
2
-
RPE 7-8
3
Bicep Curl (Cable)
2
10-12 reps
RPE 8
4
Tricep Extension (Cable)
2
10-12 reps
RPE 8
5
Glute Kickback (Cable)
2
15-20 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5-8 reps
8-10 reps
RPE 8-9
RPE 7-9
2
Military Press (Barbell)
2
-
RPE 7-8
3
Bicep Curl (Cable)
2
10-12 reps
RPE 8
4
Tricep Extension (Cable)
2
10-12 reps
RPE 8
5
Glute Kickback (Cable)
2
15-20 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5-8 reps
8-10 reps
RPE 8-9
RPE 7-9
2
Military Press (Barbell)
2
-
RPE 7-8
3
Bicep Curl (Cable)
2
10-12 reps
RPE 8
4
Tricep Extension (Cable)
2
10-12 reps
RPE 8
5
Glute Kickback (Cable)
2
15-20 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
2
6-8 reps
10-12 reps
RPE 8
RPE 7.5
2
Squat (Barbell)
2
10-12 reps
RPE 8
3
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 8
4
Leg Curl
2
10-12 reps
RPE 8
5
Side Plank
2
0.5-1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
2
6-8 reps
10-12 reps
RPE 8
RPE 7.5
2
Squat (Barbell)
2
10-12 reps
RPE 8
3
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 8
4
Leg Curl
2
10-12 reps
RPE 8
5
Side Plank
2
0.5-1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
2
6-8 reps
10-12 reps
RPE 8
RPE 7.5
2
Squat (Barbell)
2
10-12 reps
RPE 8
3
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 8
4
Leg Curl
2
10-12 reps
RPE 8
5
Side Plank
2
0.5-1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
2
6-8 reps
10-12 reps
RPE 8
RPE 7.5
2
Squat (Barbell)
2
10-12 reps
RPE 8
3
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 8
4
Leg Curl
2
10-12 reps
RPE 8
5
Side Plank
2
0.5-1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
2
6-8 reps
10-12 reps
RPE 8
RPE 7.5
2
Squat (Barbell)
2
10-12 reps
RPE 8
3
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 8
4
Leg Curl
2
10-12 reps
RPE 8
5
Side Plank
2
0.5-1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
2
6-8 reps
10-12 reps
RPE 8
RPE 7.5
2
Squat (Barbell)
2
10-12 reps
RPE 8
3
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 8
4
Leg Curl
2
10-12 reps
RPE 8
5
Side Plank
2
0.5-1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
2
6-8 reps
10-12 reps
RPE 8
RPE 7.5
2
Squat (Barbell)
2
10-12 reps
RPE 8
3
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 8
4
Leg Curl
2
10-12 reps
RPE 8
5
Side Plank
2
0.5-1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
2
6-8 reps
10-12 reps
RPE 8
RPE 7.5
2
Squat (Barbell)
2
10-12 reps
RPE 8
3
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 8
4
Leg Curl
2
10-12 reps
RPE 8
5
Side Plank
2
0.5-1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
2
6-8 reps
10-12 reps
RPE 8
RPE 7.5
2
Squat (Barbell)
2
10-12 reps
RPE 8
3
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 8
4
Leg Curl
2
10-12 reps
RPE 8
5
Side Plank
2
0.5-1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
2
6-8 reps
10-12 reps
RPE 8
RPE 7.5
2
Squat (Barbell)
2
10-12 reps
RPE 8
3
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 8
4
Leg Curl
2
10-12 reps
RPE 8
5
Side Plank
2
0.5-1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
2
6-8 reps
10-12 reps
RPE 8
RPE 7.5
2
Squat (Barbell)
2
10-12 reps
RPE 8
3
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 8
4
Leg Curl
2
10-12 reps
RPE 8
5
Side Plank
2
0.5-1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
2
6-8 reps
10-12 reps
RPE 8
RPE 7.5
2
Squat (Barbell)
2
10-12 reps
RPE 8
3
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 8
4
Leg Curl
2
10-12 reps
RPE 8
5
Side Plank
2
0.5-1 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-10 reps
RPE 8
2
Pull-Up (Assisted)
2
10-12 reps
RPE 8
3
Single Arm Row (Dumbbell)
2
6-8 reps
RPE 8
4
Lateral Raise (Dumbbell)
2
15 reps
RPE 8
5
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 8
6
Glute Kickback
2
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-10 reps
RPE 8
2
Pull-Up (Assisted)
2
10-12 reps
RPE 8
3
Single Arm Row (Dumbbell)
2
6-8 reps
RPE 8
4
Lateral Raise (Dumbbell)
2
15 reps
RPE 8
5
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-10 reps
RPE 8
2
Pull-Up (Assisted)
2
10-12 reps
RPE 8
3
Single Arm Row (Dumbbell)
2
6-8 reps
RPE 8
4
Lateral Raise (Dumbbell)
2
15 reps
RPE 8
5
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-10 reps
RPE 8
2
Pull-Up (Assisted)
2
10-12 reps
RPE 8
3
Single Arm Row (Dumbbell)
2
6-8 reps
RPE 8
4
Lateral Raise (Dumbbell)
2
15 reps
RPE 8
5
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-10 reps
RPE 8
2
Pull-Up (Assisted)
2
10-12 reps
RPE 8
3
Single Arm Row (Dumbbell)
2
6-8 reps
RPE 8
4
Lateral Raise (Dumbbell)
2
15 reps
RPE 8
5
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-10 reps
RPE 8
2
Pull-Up (Assisted)
2
10-12 reps
RPE 8
3
Single Arm Row (Dumbbell)
2
6-8 reps
RPE 8
4
Lateral Raise (Dumbbell)
2
15 reps
RPE 8
5
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-10 reps
RPE 8
2
Pull-Up (Assisted)
2
10-12 reps
RPE 8
3
Single Arm Row (Dumbbell)
2
6-8 reps
RPE 8
4
Lateral Raise (Dumbbell)
2
15 reps
RPE 8
5
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-10 reps
RPE 8
2
Pull-Up (Assisted)
2
10-12 reps
RPE 8
3
Single Arm Row (Dumbbell)
2
6-8 reps
RPE 8
4
Lateral Raise (Dumbbell)
2
15 reps
RPE 8
5
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-10 reps
RPE 8
2
Pull-Up (Assisted)
2
10-12 reps
RPE 8
3
Single Arm Row (Dumbbell)
2
6-8 reps
RPE 8
4
Lateral Raise (Dumbbell)
2
15 reps
RPE 8
5
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-10 reps
RPE 8
2
Pull-Up (Assisted)
2
10-12 reps
RPE 8
3
Single Arm Row (Dumbbell)
2
6-8 reps
RPE 8
4
Lateral Raise (Dumbbell)
2
15 reps
RPE 8
5
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-10 reps
RPE 8
2
Pull-Up (Assisted)
2
10-12 reps
RPE 8
3
Single Arm Row (Dumbbell)
2
6-8 reps
RPE 8
4
Lateral Raise (Dumbbell)
2
15 reps
RPE 8
5
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-10 reps
RPE 8
2
Pull-Up (Assisted)
2
10-12 reps
RPE 8
3
Single Arm Row (Dumbbell)
2
6-8 reps
RPE 8
4
Lateral Raise (Dumbbell)
2
15 reps
RPE 8
5
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 8
Week 1
1 / 12 Weeks
Day 3
1
Hip Thrust (Barbell)
1 Set
2 Sets
6-8 Reps
10-12 Reps
@8
@7.5
2
Squat (Barbell)
2 Sets
10-12 Reps
@8
3
Romanian Deadlift (Barbell)
2 Sets
8-12 Reps
@8
4
Leg Curl
2 Sets
10-12 Reps
@8
5
Side Plank
2 Sets
0.5-1 mins
@8
Day 4
1
Lat Pulldown
2 Sets
8-10 Reps
@8
2
Pull-Up (Assisted)
2 Sets
10-12 Reps
@8
3
Single Arm Row (Dumbbell)
2 Sets
6-8 Reps
@8
4
Lateral Raise (Dumbbell)
2 Sets
15 Reps
@8
5
Seated Shoulder Press (Dumbbell)
2 Sets
10 Reps
@8
6
Glute Kickback
2 Sets
20 Reps
@8
Day 1
1
Squat (Barbell)
1 Set
2 Sets
5-8 Reps
10-12 Reps
@9
@8
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8-10 Reps
@8
3
Leg Extension
2 Sets
15-20 Reps
@8
4
Leg Press
2 Sets
10 Reps
@8
5
Plank
2 Sets
1 mins
@8
Day 2
1
Bench Press (Barbell)
1 Set
2 Sets
5-8 Reps
8-10 Reps
@8-9
@7-9
2
Military Press (Barbell)
2 Sets
10-12 Reps
@7-8
3
Bicep Curl (Cable)
2 Sets
10-12 Reps
@8
4
Tricep Extension (Cable)
2 Sets
10-12 Reps
@8
5
Glute Kickback (Cable)
2 Sets
15-20 Reps
@8-9