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Cara’s 3 Day Program

by Cara Smith
1 athletes joined

Program Description

Intermediate level focused on glutes

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jan 13, 2025 01:25
  • Last Edited
    Jun 18, 2025 10:50

Summary

Unlock your strength with Cara’s 3 Day Program, a focused 8-week training plan designed to sculpt and define your upper body and glutes. Each week, you'll engage in three targeted workouts that blend compound and isolation exercises, utilizing a full gym setup to maximize results. From powerful bench presses to effective glute bridges, this program emphasizes proper form and progressive overload to help you achieve your fitness goals. Get ready to elevate your training and transform 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
Glute Bridge (Bodyweight)
3
10 reps
-
2
Glute Kickback
3
10 reps
-
3
Hip Thrust (Machine)
1
1
2
12 reps
10 reps
8 reps
-
-
-
4
Romanian Deadlift (Barbell)
1
1
2
12 reps
10 reps
8 reps
-
-
-
5
Hamstring Curl
1
1
2
12 reps
10 reps
8 reps
-
-
-
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
7
Ab Wheel
3
10 reps
-
8
Bird Dog
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Bodyweight)
3
10 reps
-
2
Glute Kickback
3
10 reps
-
3
Hip Thrust (Machine)
1
1
2
12 reps
10 reps
8 reps
-
-
-
4
Romanian Deadlift (Barbell)
1
1
2
12 reps
10 reps
8 reps
-
-
-
5
Hamstring Curl
1
1
2
12 reps
10 reps
8 reps
-
-
-
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
7
Ab Wheel
3
10 reps
-
8
Bird Dog
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Bodyweight)
3
10 reps
-
2
Glute Kickback
3
10 reps
-
3
Hip Thrust (Machine)
1
1
2
12 reps
10 reps
8 reps
-
-
-
4
Romanian Deadlift (Barbell)
1
1
2
12 reps
10 reps
8 reps
-
-
-
5
Hamstring Curl
1
1
2
12 reps
10 reps
8 reps
-
-
-
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
7
Ab Wheel
3
10 reps
-
8
Bird Dog
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Bodyweight)
3
10 reps
-
2
Glute Kickback
3
10 reps
-
3
Hip Thrust (Machine)
1
1
2
12 reps
10 reps
8 reps
-
-
-
4
Romanian Deadlift (Barbell)
1
1
2
12 reps
10 reps
8 reps
-
-
-
5
Hamstring Curl
1
1
2
12 reps
10 reps
8 reps
-
-
-
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
7
Ab Wheel
3
10 reps
-
8
Bird Dog
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Bodyweight)
3
10 reps
-
2
Glute Kickback
3
10 reps
-
3
Hip Thrust (Machine)
1
1
2
12 reps
10 reps
8 reps
-
-
-
4
Romanian Deadlift (Barbell)
1
1
2
12 reps
10 reps
8 reps
-
-
-
5
Hamstring Curl
1
1
2
12 reps
10 reps
8 reps
-
-
-
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
7
Ab Wheel
3
10 reps
-
8
Bird Dog
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Bodyweight)
3
10 reps
-
2
Glute Kickback
3
10 reps
-
3
Hip Thrust (Machine)
1
1
2
12 reps
10 reps
8 reps
-
-
-
4
Romanian Deadlift (Barbell)
1
1
2
12 reps
10 reps
8 reps
-
-
-
5
Hamstring Curl
1
1
2
12 reps
10 reps
8 reps
-
-
-
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
7
Ab Wheel
3
10 reps
-
8
Bird Dog
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Bodyweight)
3
10 reps
-
2
Glute Kickback
3
10 reps
-
3
Hip Thrust (Machine)
1
1
2
12 reps
10 reps
8 reps
-
-
-
4
Romanian Deadlift (Barbell)
1
1
2
12 reps
10 reps
8 reps
-
-
-
5
Hamstring Curl
1
1
2
12 reps
10 reps
8 reps
-
-
-
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
7
Ab Wheel
3
10 reps
-
8
Bird Dog
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Bodyweight)
3
10 reps
-
2
Glute Kickback
3
10 reps
-
3
Hip Thrust (Machine)
1
1
2
12 reps
10 reps
8 reps
-
-
-
4
Romanian Deadlift (Barbell)
1
1
2
12 reps
10 reps
8 reps
-
-
-
5
Hamstring Curl
1
1
2
12 reps
10 reps
8 reps
-
-
-
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
7
Ab Wheel
3
10 reps
-
8
Bird Dog
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
2
12 reps
10 reps
8 reps
-
-
-
2
Seated Row (Cable)
1
1
2
12 reps
10 reps
8 reps
-
-
-
3
Bench Press (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
-
-
-
4
Lateral Raise (Dumbbell)
1
1
2
15 reps
12 reps
10 reps
-
-
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Skull Crusher
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
2
12 reps
10 reps
8 reps
-
-
-
2
Seated Row (Cable)
1
1
2
12 reps
10 reps
8 reps
-
-
-
3
Bench Press (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
-
-
-
4
Lateral Raise (Dumbbell)
1
1
2
15 reps
12 reps
10 reps
-
-
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Skull Crusher
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
2
12 reps
10 reps
8 reps
-
-
-
2
Seated Row (Cable)
1
1
2
12 reps
10 reps
8 reps
-
-
-
3
Bench Press (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
-
-
-
4
Lateral Raise (Dumbbell)
1
1
2
15 reps
12 reps
10 reps
-
-
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Skull Crusher
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
2
12 reps
10 reps
8 reps
-
-
-
2
Seated Row (Cable)
1
1
2
12 reps
10 reps
8 reps
-
-
-
3
Bench Press (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
-
-
-
4
Lateral Raise (Dumbbell)
1
1
2
15 reps
12 reps
10 reps
-
-
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Skull Crusher
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
2
12 reps
10 reps
8 reps
-
-
-
2
Seated Row (Cable)
1
1
2
12 reps
10 reps
8 reps
-
-
-
3
Bench Press (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
-
-
-
4
Lateral Raise (Dumbbell)
1
1
2
15 reps
12 reps
10 reps
-
-
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Skull Crusher
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
2
12 reps
10 reps
8 reps
-
-
-
2
Seated Row (Cable)
1
1
2
12 reps
10 reps
8 reps
-
-
-
3
Bench Press (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
-
-
-
4
Lateral Raise (Dumbbell)
1
1
2
15 reps
12 reps
10 reps
-
-
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Skull Crusher
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
2
12 reps
10 reps
8 reps
-
-
-
2
Seated Row (Cable)
1
1
2
12 reps
10 reps
8 reps
-
-
-
3
Bench Press (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
-
-
-
4
Lateral Raise (Dumbbell)
1
1
2
15 reps
12 reps
10 reps
-
-
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Skull Crusher
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
2
12 reps
10 reps
8 reps
-
-
-
2
Seated Row (Cable)
1
1
2
12 reps
10 reps
8 reps
-
-
-
3
Bench Press (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
-
-
-
4
Lateral Raise (Dumbbell)
1
1
2
15 reps
12 reps
10 reps
-
-
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Skull Crusher
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
10 reps
-
2
Cossack Squat (Bodyweight)
3
10 reps
-
3
Hip Thrust (Machine)
1
1
2
12 reps
10 reps
8 reps
-
-
-
4
Walking Lunge (Dumbbell)
3
16 reps
-
5
Sumo Squat
1
1
2
12 reps
10 reps
8 reps
-
-
-
6
Leg Extension
1
1
2
12 reps
10 reps
8 reps
-
-
-
7
Plank
3
1 mins
-
8
Toe Taps
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
10 reps
-
2
Cossack Squat (Bodyweight)
3
10 reps
-
3
Hip Thrust (Machine)
1
1
2
12 reps
10 reps
8 reps
-
-
-
4
Walking Lunge (Dumbbell)
3
16 reps
-
5
Step-Up (Weighted)
3
10 reps
-
6
Leg Extension
1
1
2
12 reps
10 reps
8 reps
-
-
-
7
Plank
3
1 mins
-
8
Toe Taps
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
10 reps
-
2
Cossack Squat (Bodyweight)
3
10 reps
-
3
Hip Thrust (Machine)
1
1
2
12 reps
10 reps
8 reps
-
-
-
4
Walking Lunge (Dumbbell)
3
16 reps
-
5
Step-Up (Weighted)
3
10 reps
-
6
Leg Extension
1
1
2
12 reps
10 reps
8 reps
-
-
-
7
Plank
3
1 mins
-
8
Toe Taps
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
10 reps
-
2
Cossack Squat (Bodyweight)
3
10 reps
-
3
Hip Thrust (Machine)
1
1
2
12 reps
10 reps
8 reps
-
-
-
4
Walking Lunge (Dumbbell)
3
16 reps
-
5
Step-Up (Weighted)
3
10 reps
-
6
Leg Extension
1
1
2
12 reps
10 reps
8 reps
-
-
-
7
Plank
3
1 mins
-
8
Toe Taps
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
10 reps
-
2
Cossack Squat (Bodyweight)
3
10 reps
-
3
Hip Thrust (Machine)
1
1
2
12 reps
10 reps
8 reps
-
-
-
4
Walking Lunge (Dumbbell)
3
16 reps
-
5
Step-Up (Weighted)
3
10 reps
-
6
Leg Extension
1
1
2
12 reps
10 reps
8 reps
-
-
-
7
Plank
3
1 mins
-
8
Toe Taps
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
10 reps
-
2
Cossack Squat (Bodyweight)
3
10 reps
-
3
Hip Thrust (Machine)
1
1
2
12 reps
10 reps
8 reps
-
-
-
4
Walking Lunge (Dumbbell)
3
16 reps
-
5
Step-Up (Weighted)
3
10 reps
-
6
Leg Extension
1
1
2
12 reps
10 reps
8 reps
-
-
-
7
Plank
3
1 mins
-
8
Toe Taps
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
10 reps
-
2
Cossack Squat (Bodyweight)
3
10 reps
-
3
Hip Thrust (Machine)
1
1
2
12 reps
10 reps
8 reps
-
-
-
4
Walking Lunge (Dumbbell)
3
16 reps
-
5
Step-Up (Weighted)
3
10 reps
-
6
Leg Extension
1
1
2
12 reps
10 reps
8 reps
-
-
-
7
Plank
3
1 mins
-
8
Toe Taps
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
10 reps
-
2
Cossack Squat (Bodyweight)
3
10 reps
-
3
Hip Thrust (Machine)
1
1
2
12 reps
10 reps
8 reps
-
-
-
4
Walking Lunge (Dumbbell)
3
16 reps
-
5
Step-Up (Weighted)
3
10 reps
-
6
Leg Extension
1
1
2
12 reps
10 reps
8 reps
-
-
-
7
Plank
3
1 mins
-
8
Toe Taps
3
12 reps
-
Week 1
1 / 8 Weeks
Day 2
1
Lat Pulldown
1 Set
1 Set
2 Sets
12 Reps
10 Reps
8 Reps
-
-
-
2
Seated Row (Cable)
1 Set
1 Set
2 Sets
12 Reps
10 Reps
8 Reps
-
-
-
3
Bench Press (Dumbbell)
1 Set
1 Set
2 Sets
12 Reps
10 Reps
8 Reps
-
-
-
4
Lateral Raise (Dumbbell)
1 Set
1 Set
2 Sets
15 Reps
12 Reps
10 Reps
-
-
-
5
Bicep Curl (Dumbbell)
3 Sets
10 Reps
-
6
Skull Crusher
3 Sets
10 Reps
-
Day 1
1
Glute Bridge (Bodyweight)
3 Sets
10 Reps
-
2
Glute Kickback
3 Sets
10 Reps
-
3
Hip Thrust (Machine)
1 Set
1 Set
2 Sets
12 Reps
10 Reps
8 Reps
-
-
-
4
Romanian Deadlift (Barbell)
1 Set
1 Set
2 Sets
12 Reps
10 Reps
8 Reps
-
-
-
5
Hamstring Curl
1 Set
1 Set
2 Sets
12 Reps
10 Reps
8 Reps
-
-
-
6
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
-
7
Ab Wheel
3 Sets
10 Reps
-
8
Bird Dog
3 Sets
10 Reps
-
Day 3
1
Squat (Bodyweight)
3 Sets
10 Reps
-
2
Cossack Squat (Bodyweight)
3 Sets
10 Reps
-
3
Hip Thrust (Machine)
1 Set
1 Set
2 Sets
12 Reps
10 Reps
8 Reps
-
-
-
4
Walking Lunge (Dumbbell)
3 Sets
16 Reps
-
5
Sumo Squat
1 Set
1 Set
2 Sets
12 Reps
10 Reps
8 Reps
-
-
-
6
Leg Extension
1 Set
1 Set
2 Sets
12 Reps
10 Reps
8 Reps
-
-
-
7
Plank
3 Sets
1 mins
-
8
Toe Taps
3 Sets
12 Reps
-