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Female 4x glute focused

by SaiAung KyawKyaw (NathanArmstrong)

Program Description

Bodybuilding glute focused female 4x a week program

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jun 24, 2025 04:17
  • Last Edited
    Jul 10, 2025 01:12

Summary

Transform your lower body with the **Female 4x Glute Focused** program! Over the next 8 weeks, you'll engage in four targeted workouts each week, designed to sculpt and strengthen your glutes through a mix of barbell, dumbbell, and machine exercises. From Romanian deadlifts to hip extensions, every session is crafted to maximize your gains and boost your confidence. Get ready to feel empowered as you build strength and shape your physique!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
RPE 7
2
Lunge (Dumbbell)
3
RPE 7
3
Hip Extension
3
RPE 7
4
Lat Pulldown
3
RPE 7
5
Overhead Press (Machine)
2
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
RPE 7.5
2
Lunge (Dumbbell)
3
RPE 7.5
3
Hip Extension
3
RPE 7.5
4
Lat Pulldown
3
RPE 7.5
5
Overhead Press (Machine)
2
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
RPE 8
2
Lunge (Dumbbell)
3
RPE 8
3
Hip Extension
3
RPE 8
4
Lat Pulldown
3
RPE 8
5
Overhead Press (Machine)
2
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
RPE 8
2
Lunge (Dumbbell)
3
RPE 8
3
Hip Extension
3
RPE 8
4
Lat Pulldown
3
RPE 8
5
Overhead Press (Machine)
2
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
RPE 8
2
Lunge (Dumbbell)
4
RPE 8
3
Hip Extension
3
RPE 8
4
Lat Pulldown
3
RPE 8
5
Overhead Press (Machine)
3
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
RPE 9
2
Lunge (Dumbbell)
3
RPE 9
3
Hip Extension
3
RPE 9
4
Lat Pulldown
3
RPE 9
5
Overhead Press (Machine)
2
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
RPE 10
2
Lunge (Dumbbell)
3
RPE 10
3
Hip Extension
3
RPE 10
4
Lat Pulldown
3
RPE 10
5
Overhead Press (Machine)
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Lunge (Dumbbell)
2
-
3
Hip Extension
2
-
4
Lat Pulldown
2
-
5
Overhead Press (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
RPE 7
2
Calf Raise (Leg Press)
2
RPE 8
3
Seated Row (Cable)
3
RPE 7
4
Incline Bench Press (Barbell)
2
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
RPE 7.5
2
Calf Raise (Leg Press)
2
RPE 8
3
Seated Row (Cable)
3
RPE 7.5
4
Incline Bench Press (Barbell)
2
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
RPE 8
2
Calf Raise (Leg Press)
2
RPE 8
3
Seated Row (Cable)
3
RPE 8
4
Incline Bench Press (Barbell)
2
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
RPE 8
2
Calf Raise (Leg Press)
2
RPE 8
3
Seated Row (Cable)
3
RPE 8
4
Incline Bench Press (Barbell)
2
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
RPE 8
2
Calf Raise (Leg Press)
3
RPE 8
3
Seated Row (Cable)
3
RPE 8
4
Incline Bench Press (Barbell)
3
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
RPE 9
2
Calf Raise (Leg Press)
3
RPE 9
3
Seated Row (Cable)
3
RPE 9
4
Incline Bench Press (Barbell)
2
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
RPE 10
2
Calf Raise (Leg Press)
3
RPE 10
3
Seated Row (Cable)
3
RPE 10
4
Incline Bench Press (Barbell)
3
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
-
2
Calf Raise (Leg Press)
2
-
3
Seated Row (Cable)
2
-
4
Incline Bench Press (Barbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
RPE 7
2
Glute Bridge (Barbell)
3
RPE 7
3
Leg Curl
3
RPE 7
4
Pull-Up (Assisted)
3
RPE 7
5
Upright Row (Cable)
2
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
RPE 7.5
2
Glute Bridge (Barbell)
3
RPE 7.5
3
Leg Curl
3
RPE 7.5
4
Pull-Up (Assisted)
3
RPE 7.5
5
Upright Row (Cable)
2
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
RPE 8
2
Glute Bridge (Barbell)
3
RPE 8
3
Leg Curl
3
RPE 8
4
Pull-Up (Assisted)
3
RPE 8
5
Upright Row (Cable)
2
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
RPE 8
2
Glute Bridge (Barbell)
3
RPE 8
3
Leg Curl
3
RPE 8
4
Pull-Up (Assisted)
3
RPE 8
5
Upright Row (Cable)
2
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
4
RPE 8
2
Glute Bridge (Barbell)
3
RPE 8
3
Leg Curl
3
RPE 8
4
Pull-Up (Assisted)
3
RPE 8
5
Upright Row (Cable)
3
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
RPE 9
2
Glute Bridge (Barbell)
3
RPE 9
3
Leg Curl
3
RPE 9
4
Pull-Up (Assisted)
3
RPE 9
5
Upright Row (Cable)
2
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
RPE 10
2
Glute Bridge (Barbell)
3
RPE 10
3
Leg Curl
3
RPE 10
4
Pull-Up (Assisted)
3
RPE 10
5
Upright Row (Cable)
3
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
2
-
2
Glute Bridge (Barbell)
2
-
3
Leg Curl
2
-
4
Pull-Up (Assisted)
2
-
5
Upright Row (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
RPE 7
2
Hip Extension
3
RPE 7
3
Calf Raise (Leg Press)
2
RPE 7.5
4
Seated Row (Cable)
3
RPE 7
5
Incline Bench Press (Dumbbell)
2
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
RPE 7.5
2
Hip Extension
3
RPE 7.5
3
Calf Raise (Leg Press)
2
RPE 8
4
Seated Row (Cable)
3
RPE 7.5
5
Incline Bench Press (Dumbbell)
2
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
RPE 8
2
Hip Extension
3
RPE 8
3
Calf Raise (Leg Press)
2
RPE 8
4
Seated Row (Cable)
3
RPE 8
5
Incline Bench Press (Dumbbell)
2
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
RPE 8
2
Hip Extension
3
RPE 8
3
Calf Raise (Leg Press)
2
RPE 8
4
Seated Row (Cable)
3
RPE 8
5
Incline Bench Press (Dumbbell)
2
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
RPE 8
2
Hip Extension
3
RPE 8
3
Calf Raise (Leg Press)
3
RPE 8
4
Seated Row (Cable)
3
RPE 8
5
Incline Bench Press (Dumbbell)
3
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
RPE 9
2
Hip Extension
3
RPE 9
3
Calf Raise (Leg Press)
3
RPE 9
4
Seated Row (Cable)
3
RPE 9
5
Incline Bench Press (Dumbbell)
2
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
RPE 10
2
Hip Extension
3
RPE 10
3
Calf Raise (Leg Press)
3
RPE 10
4
Seated Row (Cable)
3
RPE 10
5
Incline Bench Press (Dumbbell)
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
-
2
Hip Extension
2
-
3
Calf Raise (Leg Press)
2
-
4
Seated Row (Cable)
2
-
5
Incline Bench Press (Dumbbell)
2
-
Week 1
1 / 8 Weeks
Day 1
1
Romanian Deadlift (Barbell)
3 Sets
@7
2
Lunge (Dumbbell)
3 Sets
@7
3
Hip Extension
3 Sets
@7
4
Lat Pulldown
3 Sets
@7
5
Overhead Press (Machine)
2 Sets
@7
Day 2
1
Leg Press (45 Degrees)
3 Sets
@7
2
Calf Raise (Leg Press)
2 Sets
@8
3
Seated Row (Cable)
3 Sets
@7
4
Incline Bench Press (Barbell)
2 Sets
@7.5
Day 3
1
Lunge (Dumbbell)
3 Sets
@7
2
Glute Bridge (Barbell)
3 Sets
@7
3
Leg Curl
3 Sets
@7
4
Pull-Up (Assisted)
3 Sets
@7
5
Upright Row (Cable)
2 Sets
@7.5
Day 4
1
High Bar Squat (Barbell)
3 Sets
@7
2
Hip Extension
3 Sets
@7
3
Calf Raise (Leg Press)
2 Sets
@7.5
4
Seated Row (Cable)
3 Sets
@7
5
Incline Bench Press (Dumbbell)
2 Sets
@7.5