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Glute Growth

by Rose B.
1 athletes joined

Program Description

Gain serious glutes while building arms and back for a feminine hourglass shape.

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 13, 2026 01:23
  • Last Edited
    Mar 13, 2026 12:00
Muscle Engagement
Front
Back
MuscleSet
Glutes
20.8%
Hamstrings
13.8%
Quadriceps
11.4%
Triceps
7.9%
Front Delts
5.9%
Upper Back
5.7%
Abs
5.5%
Abductors
5%
Lower Back
4.8%
Biceps
4.2%
Chest
3.9%
Middle Delts
3.3%
Lats
3.1%
Rear Delts
2.6%
Forearms
1.3%
Adductors
0.7%
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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
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
-
Day 1
#
Exercise
Sets
Reps
Intensity
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
-
Day 1
#
Exercise
Sets
Reps
Intensity
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
-
Day 1
#
Exercise
Sets
Reps
Intensity
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
-
Day 1
#
Exercise
Sets
Reps
Intensity
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
-
Day 1
#
Exercise
Sets
Reps
Intensity
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
-
Day 1
#
Exercise
Sets
Reps
Intensity
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
-
Day 1
#
Exercise
Sets
Reps
Intensity
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
-
Day 1
#
Exercise
Sets
Reps
Intensity
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
-
Day 1
#
Exercise
Sets
Reps
Intensity
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
-
Day 1
#
Exercise
Sets
Reps
Intensity
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
-
Day 1
#
Exercise
Sets
Reps
Intensity
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
Day 4
#
Exercise
Sets
Reps
Intensity
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
-
Day 4
#
Exercise
Sets
Reps
Intensity
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
-
Day 4
#
Exercise
Sets
Reps
Intensity
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
-
Day 4
#
Exercise
Sets
Reps
Intensity
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
-
Day 4
#
Exercise
Sets
Reps
Intensity
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
-
Day 4
#
Exercise
Sets
Reps
Intensity
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
-
Day 4
#
Exercise
Sets
Reps
Intensity
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
-
Day 4
#
Exercise
Sets
Reps
Intensity
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
-
Day 4
#
Exercise
Sets
Reps
Intensity
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
-
Day 4
#
Exercise
Sets
Reps
Intensity
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
-
Day 4
#
Exercise
Sets
Reps
Intensity
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
-
Day 4
#
Exercise
Sets
Reps
Intensity
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
-
Day 5
#
Exercise
Sets
Reps
Intensity
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
-
Day 5
#
Exercise
Sets
Reps
Intensity
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
-
Day 5
#
Exercise
Sets
Reps
Intensity
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
-
Day 5
#
Exercise
Sets
Reps
Intensity
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
-
Day 5
#
Exercise
Sets
Reps
Intensity
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
-
Day 5
#
Exercise
Sets
Reps
Intensity
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
-
Day 5
#
Exercise
Sets
Reps
Intensity
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
-
Day 5
#
Exercise
Sets
Reps
Intensity
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
-
Day 5
#
Exercise
Sets
Reps
Intensity
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
-
Day 5
#
Exercise
Sets
Reps
Intensity
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
-
Day 5
#
Exercise
Sets
Reps
Intensity
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
-
Day 5
#
Exercise
Sets
Reps
Intensity
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
-
Week 1
1 / 12 Weeks
Day 1
1
Hip Thrust (Barbell)
4 Sets
8 Reps
-
2
Romanian Deadlift (Barbell)
4 Sets
10 Reps
-
3
Leg Press
3 Sets
10 Reps
-
4
Glute Kickback (Cable)
3 Sets
15 Reps
-
5
Lying Leg Curl
3 Sets
12 Reps
-
6
Hip Abductor (Machine)
3 Sets
15 Reps
-
7
Glute Bridge (Band)
2 Sets
20 Reps
-
Day 3
1
Hack Squat
4 Sets
8 Reps
-
2
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
-
3
Walking Lunge (Dumbbell)
3 Sets
12 Reps
-
4
Leg Extension
3 Sets
15 Reps
-
5
Hip Abductor (Machine)
3 Sets
15 Reps
-
6
Lateral Banded Walk
2 Sets
20 Reps
-
Day 4
1
Lat Pulldown
4 Sets
10 Reps
-
2
Seated Row (Cable)
3 Sets
10 Reps
-
3
Rear Delt Fly (Machine)
3 Sets
12 Reps
-
4
Hammer Curl (Dumbbell)
3 Sets
12 Reps
-
5
Overhead Tricep Extension (Dumbbell)
3 Sets
12 Reps
-
6
Face Pull
3 Sets
15 Reps
-
Day 5
1
Hip Thrust (Machine)
4 Sets
10 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
-
3
Step-Up (Weighted)
3 Sets
10 Reps
-
4
Glute Kickback (Cable)
3 Sets
15 Reps
-
5
Glute Bridge (Barbell)
3 Sets
12 Reps
-
6
Hip Abductor (Machine)
3 Sets
20 Reps
-
7
Frog pumps
2 Sets
25 Reps
-
Day 2
1
Bench Press (Barbell)
4 Sets
8 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
-
3
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
-
4
Tricep Pushdown (Cable)
3 Sets
12 Reps
-
5
Bicep Curl (Dumbbell)
3 Sets
12 Reps
-
6
Lateral Raise (Dumbbell)
3 Sets
15 Reps
-
7
Push Up
2 Sets
-