logo
BoostcampPNG

DAAMN - Glute focused - 5/week LULUL

by Jesper E.
157 athletes joined

Program Description

DAAMN is a a high volume glute focused program. A warning: Its not for the weak. Even tho it starts of slow it will quickly turn in to a brutal experience where you'r glutes is put through hell three times a week. It is a mix of heavy compund and isolation work. Both exercises that are focused on the stretched and the squeese are utilized for the best results. For the best results: Eat in a surplus + 200-400 cal a day. Eat enough protein! 1g/kg bodyweight Sleep a lot! You will need the recovery. Train in a full range of motion focus on a good stretch. Controll the weights! If the volume get to much and u cant recover just remove a couple of sets or lower the intensity. Good luck!

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Athletics, Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 13, 2024 09:38
  • Last Edited
    Jun 23, 2025 09:49

Summary

Transform your glutes and sculpt your lower body with the DAAMN program! Over the next 8 weeks, you'll engage in a dynamic 5-day-a-week routine designed to build strength and enhance muscle definition. Each session combines targeted exercises like Sumo Squats, Bulgarian Split Squats, and various cable movements, ensuring comprehensive development. Whether you're a beginner or seasoned lifter, this program will challenge you to push your limits and achieve your fitness goals. Get ready to feel the burn and see the results!
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
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
Squat (Barbell)
2
6-8 reps
RPE 7
2
Hip Thrust (Barbell)
2
10-15 reps
RPE 7
3
Romanian Deadlift (Barbell)
2
10-12 reps
RPE 7
4
Glute Kickback (Cable)
2
10-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 7
2
Hip Thrust (Barbell)
3
10-15 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 7
4
Glute Kickback (Cable)
3
10-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 7
2
Hip Thrust (Barbell)
3
10-15 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
10-12 reps
RPE 7
4
Glute Kickback (Cable)
3
10-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Hip Thrust (Barbell)
4
10-15 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
10-12 reps
RPE 8
4
Glute Kickback (Cable)
1
2
10-20 reps
10-20 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6-8 reps
RPE 8
2
Hip Thrust (Barbell)
2
2
10-15 reps
10-15 reps
RPE 8
RPE 9
3
Romanian Deadlift (Barbell)
2
2
10-12 reps
10-12 reps
RPE 8
RPE 9
4
Glute Kickback (Cable)
3
10-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Hip Thrust (Barbell)
4
10-15 reps
RPE 9
3
Romanian Deadlift (Barbell)
4
10-12 reps
RPE 9
4
Glute Kickback (Cable)
2
1
10-20 reps
10-20 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Hip Thrust (Barbell)
3
1
10-15 reps
10-15 reps
RPE 9
RPE 10
3
Romanian Deadlift (Barbell)
4
10-12 reps
RPE 9
4
Glute Kickback (Cable)
1
2
10-20 reps
10-20 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6-8 reps
RPE 9
2
Hip Thrust (Barbell)
2
2
10-15 reps
10-15 reps
RPE 9
RPE 10
3
Romanian Deadlift (Barbell)
4
10-12 reps
RPE 9
4
Glute Kickback (Cable)
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8-10 reps
RPE 7
2
Lat Pulldown
2
10-12 reps
RPE 7
3
Tricep Pushdown (Cable)
2
10-12 reps
RPE 7
4
Bicep Curl (EZ Bar)
2
10-12 reps
RPE 7
5
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
RPE 7
2
Lat Pulldown
3
10-12 reps
RPE 7
3
Tricep Pushdown (Cable)
3
10-12 reps
RPE 7
4
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
RPE 7
2
Lat Pulldown
4
10-12 reps
RPE 7
3
Tricep Pushdown (Cable)
3
10-12 reps
RPE 8
4
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
RPE 8
2
Lat Pulldown
4
10-12 reps
RPE 8
3
Tricep Pushdown (Cable)
3
10-12 reps
RPE 8
4
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
RPE 8
2
Lat Pulldown
4
10-12 reps
RPE 8
3
Tricep Pushdown (Cable)
3
10-12 reps
RPE 8
4
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Lat Pulldown
2
2
10-12 reps
10-12 reps
RPE 8
RPE 9
3
Tricep Pushdown (Cable)
3
10-12 reps
RPE 8
4
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Lat Pulldown
1
3
10-12 reps
10-12 reps
RPE 8
RPE 9
3
Tricep Pushdown (Cable)
3
10-12 reps
RPE 9
4
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
RPE 9
2
Lat Pulldown
4
10-12 reps
RPE 9
3
Tricep Pushdown (Cable)
3
10-12 reps
RPE 9
4
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
2
6-8 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
2
10-15 reps
RPE 7
3
Walking Lunge (Dumbbell)
2
15-20 reps
RPE 7
4
Hamstring Curl
2
10-15 reps
RPE 7
5
Leg Extension
2
10-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
3
6-8 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
RPE 7
3
Walking Lunge (Dumbbell)
3
15-20 reps
RPE 7
4
Hamstring Curl
3
10-15 reps
RPE 7
5
Leg Extension
3
10-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
4
6-8 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
15-20 reps
RPE 8
4
Hamstring Curl
3
10-15 reps
RPE 8
5
Leg Extension
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
4
6-8 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
RPE 8
3
Walking Lunge (Dumbbell)
4
15-20 reps
RPE 8
4
Hamstring Curl
3
10-15 reps
RPE 8
5
Leg Extension
4
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
5
6-8 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
3
Walking Lunge (Dumbbell)
2
2
15-20 reps
15-20 reps
RPE 8
RPE 9
4
Hamstring Curl
3
10-15 reps
RPE 8
5
Leg Extension
2
2
10-15 reps
10-15 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
3
2
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
RPE 9
3
Walking Lunge (Dumbbell)
4
15-20 reps
RPE 9
4
Hamstring Curl
3
10-15 reps
RPE 9
5
Leg Extension
3
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
1
4
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
RPE 9
3
Walking Lunge (Dumbbell)
3
1
15-20 reps
15-20 reps
RPE 9
RPE 10
4
Hamstring Curl
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
5
Leg Extension
2
2
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
5
6-8 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
3
Walking Lunge (Dumbbell)
2
2
15-20 reps
15-20 reps
RPE 9
RPE 10
4
Hamstring Curl
1
2
10-15 reps
10-15 reps
RPE 9
RPE 10
5
Leg Extension
4
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
2
10-12 reps
RPE 7
2
Bench Press (Dumbbell)
2
10-12 reps
RPE 7
3
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 7
4
Skull Crusher
2
10-12 reps
RPE 7
5
Lateral Raise (Cable)
2
10-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10-12 reps
RPE 7
2
Bench Press (Dumbbell)
3
10-12 reps
RPE 7
3
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 7
4
Skull Crusher
3
10-12 reps
RPE 7
5
Lateral Raise (Cable)
3
10-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
10-12 reps
RPE 7
2
Bench Press (Dumbbell)
4
10-12 reps
RPE 7
3
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 8
4
Skull Crusher
3
10-12 reps
RPE 8
5
Lateral Raise (Cable)
3
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
10-12 reps
RPE 8
2
Bench Press (Dumbbell)
4
10-12 reps
RPE 8
3
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 8
4
Skull Crusher
3
10-12 reps
RPE 8
5
Lateral Raise (Cable)
3
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
1
10-12 reps
10-12 reps
RPE 8
RPE 9
2
Bench Press (Dumbbell)
3
1
10-12 reps
10-12 reps
RPE 8
RPE 9
3
Bicep Curl (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
4
Skull Crusher
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
5
Lateral Raise (Cable)
1
2
10-12 reps
10-12 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
1
10-12 reps
10-12 reps
RPE 8
RPE 9
2
Bench Press (Dumbbell)
3
1
10-12 reps
10-12 reps
RPE 8
RPE 9
3
Bicep Curl (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
4
Skull Crusher
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
5
Lateral Raise (Cable)
1
2
10-12 reps
10-12 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
3
10-12 reps
10-12 reps
RPE 8
RPE 9
2
Bench Press (Dumbbell)
1
3
10-12 reps
10-12 reps
RPE 8
RPE 9
3
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 9
4
Skull Crusher
3
10-12 reps
RPE 9
5
Lateral Raise (Cable)
3
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
10-12 reps
RPE 9
2
Bench Press (Dumbbell)
4
10-12 reps
RPE 9
3
Bicep Curl (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Skull Crusher
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
2
6-8 reps
RPE 7
2
Step-Up (Weighted)
2
10-15 reps
RPE 7
3
Reverse Lunge (Barbell)
2
10-12 reps
RPE 7
4
Back Extension (Weighted)
2
10-12 reps
RPE 7
5
Seated Hamstring Curl
2
10-15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
6-8 reps
RPE 7
2
Step-Up (Weighted)
3
10-15 reps
RPE 7
3
Reverse Lunge (Barbell)
3
10-12 reps
RPE 7
4
Back Extension (Weighted)
3
10-12 reps
RPE 7
5
Seated Hamstring Curl
3
10-15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
6-8 reps
RPE 7
2
Step-Up (Weighted)
3
10-15 reps
RPE 8
3
Reverse Lunge (Barbell)
3
10-12 reps
RPE 8
4
Back Extension (Weighted)
3
10-12 reps
RPE 8
5
Seated Hamstring Curl
4
10-15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
6-8 reps
RPE 8
2
Step-Up (Weighted)
3
10-15 reps
RPE 8
3
Reverse Lunge (Barbell)
3
10-12 reps
RPE 8
4
Back Extension (Weighted)
3
10-12 reps
RPE 8
5
Seated Hamstring Curl
4
10-15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
5
6-8 reps
RPE 8
2
Step-Up (Weighted)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
3
Reverse Lunge (Barbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
4
Back Extension (Weighted)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
5
Seated Hamstring Curl
4
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
2
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Step-Up (Weighted)
3
10-15 reps
RPE 9
3
Reverse Lunge (Barbell)
3
10-12 reps
RPE 9
4
Back Extension (Weighted)
3
10-12 reps
RPE 9
5
Seated Hamstring Curl
3
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
4
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Step-Up (Weighted)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
3
Reverse Lunge (Barbell)
3
10-12 reps
RPE 9
4
Back Extension (Weighted)
3
10-12 reps
RPE 9
5
Seated Hamstring Curl
2
2
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
5
6-8 reps
RPE 9
2
Step-Up (Weighted)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
3
Reverse Lunge (Barbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Back Extension (Weighted)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Seated Hamstring Curl
1
3
10-15 reps
10-15 reps
RPE 9
RPE 10
Week 1
1 / 8 Weeks
Day 2
1
Bench Press (Barbell)
2 Sets
8-10 Reps
@7
2
Lat Pulldown
2 Sets
10-12 Reps
@7
3
Tricep Pushdown (Cable)
2 Sets
10-12 Reps
@7
4
Bicep Curl (EZ Bar)
2 Sets
10-12 Reps
@7
5
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
@7
Day 3
1
Sumo Squat
2 Sets
6-8 Reps
@7
2
Bulgarian Split Squat (Dumbbell)
2 Sets
10-15 Reps
@7
3
Walking Lunge (Dumbbell)
2 Sets
15-20 Reps
@7
4
Hamstring Curl
2 Sets
10-15 Reps
@7
5
Leg Extension
2 Sets
10-15 Reps
@7
Day 4
1
Seated Row (Cable)
2 Sets
10-12 Reps
@7
2
Bench Press (Dumbbell)
2 Sets
10-12 Reps
@7
3
Bicep Curl (Dumbbell)
2 Sets
10-12 Reps
@7
4
Skull Crusher
2 Sets
10-12 Reps
@7
5
Lateral Raise (Cable)
2 Sets
10-12 Reps
@7
Day 5
1
Sumo Deadlift (Barbell)
2 Sets
6-8 Reps
@7
2
Step-Up (Weighted)
2 Sets
10-15 Reps
@7
3
Reverse Lunge (Barbell)
2 Sets
10-12 Reps
@7
4
Back Extension (Weighted)
2 Sets
10-12 Reps
@7
5
Seated Hamstring Curl
2 Sets
10-15 Reps
@7
Day 1
1
Squat (Barbell)
2 Sets
6-8 Reps
@7
2
Hip Thrust (Barbell)
2 Sets
10-15 Reps
@7
3
Romanian Deadlift (Barbell)
2 Sets
10-12 Reps
@7
4
Glute Kickback (Cable)
2 Sets
10-20 Reps
@7