Glute Growth
Unlock your strongest glutes in just 12 weeks—transform your shape and confidence with every rep!
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Hip Thrust (Barbell) | 4 | 8 reps |
| 2 | Romanian Deadlift (Barbell) | 4 | 10 reps |
| 3 | Leg Press | 3 | 10 reps |
| 4 | Glute Kickback (Cable) | 3 | 15 reps |
| 5 | Lying Leg Curl | 3 | 12 reps |
| 6 | Hip Abductor (Machine) | 3 | 15 reps |
| 7 | Glute Bridge (Band) | 2 | 20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Barbell) | 4 | 8 reps |
| 2 | Incline Bench Press (Dumbbell) | 3 | 10 reps |
| 3 | Seated Shoulder Press (Dumbbell) | 3 | 10 reps |
| 4 | Tricep Pushdown (Cable) | 3 | 12 reps |
| 5 | Bicep Curl (Dumbbell) | 3 | 12 reps |
| 6 | Lateral Raise (Dumbbell) | 3 | 15 reps |
| 7 | Push Up | 2 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Hack Squat | 4 | 8 reps |
| 2 | Bulgarian Split Squat (Dumbbell) | 3 | 10 reps |
| 3 | Walking Lunge (Dumbbell) | 3 | 12 reps |
| 4 | Leg Extension | 3 | 15 reps |
| 5 | Hip Abductor (Machine) | 3 | 15 reps |
| 6 | Lateral Banded Walk | 2 | 20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Lat Pulldown | 4 | 10 reps |
| 2 | Seated Row (Cable) | 3 | 10 reps |
| 3 | Rear Delt Fly (Machine) | 3 | 12 reps |
| 4 | Hammer Curl (Dumbbell) | 3 | 12 reps |
| 5 | Overhead Tricep Extension (Dumbbell) | 3 | 12 reps |
| 6 | Face Pull | 3 | 15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Hip Thrust (Machine) | 4 | 10 reps |
| 2 | Romanian Deadlift (Barbell) | 3 | 10 reps |
| 3 | Step-Up (Weighted) | 3 | 10 reps |
| 4 | Glute Kickback (Cable) | 3 | 15 reps |
| 5 | Glute Bridge (Barbell) | 3 | 12 reps |
| 6 | Hip Abductor (Machine) | 3 | 20 reps |
| 7 | Frog pumps | 2 | 25 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, Glute Growth 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 60 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.
Glute Growth is structured around 5 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.
Glute Growth 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
