Glute Ness Monster 🏴
A beastly burn from the Highlands. Hits harder than a bagpipe solo and lingers longer than a Loch Ness sighting. Prepare your glutes for legendary.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Hip Thrust (Barbell) | 4 | 10 reps |
| 2 | Clamshells (Band) | 4 | 15 reps |
| 3 | Walking Lunge | 3 | 20 reps |
| 4 | Calf Raise (Leg Press) | 4 | 12 reps |
| 5 | Deadlift (Dumbbell) | 3 | 10 reps |
| 6 | Cardio | 1 | 30 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Lat Pulldown | 3 | 10 reps |
| 2 | Tricep Rope Push Down (Cable) | 3 | 10 reps |
| 3 | Overhead Tricep Extension (Cable) | 3 | 10 reps |
| 4 | Pullover (Dumbbell) | 3 | 10 reps |
| 5 | Face Pull | 3 | 12 reps |
| 6 | Hammer Curl | 3 | 10 reps |
| 7 | Cardio | 1 | 20 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Good Morning | 3 | 8 reps |
| 2 | B-Stance Romanian Deadlift (Dumbbell) | 3 | 8 reps |
| 3 | Arnold Press | 3 | 10 reps |
| 4 | Glute Kickback (Cable) | 3 | 10 reps |
| 5 | Lateral Raise (Dumbbell) | 3 | 10–12 reps |
| 6 | Seated Shoulder Press (Dumbbell) | 3 | 10 reps |
| 7 | Cardio | 1 | 20 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | T-Bar Row | 3 | 10 reps |
| 2 | Lat Pulldown (Single Arm) | 3 | 10 reps |
| 3 | Zottman Curl | 3 | 10 reps |
| 4 | Preacher Curl (Dumbbell) | 3 | 10 reps |
| 5 | Bent Over Row (Dumbbell) | 3 | 10 reps |
| 6 | Rear Delt Fly (Dumbbell) | 3 | 10 reps |
| 7 | Cardio | 1 | 20 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Rear Foot Elevated Split Squat | 3 | 10 reps |
| 2 | Glute Kickback (Cable) | 3 | 10 reps |
| 3 | Leg Extension | 3 | 10 reps |
| 4 | Calf Raise (Leg Press) | 4 | 10–12 reps |
| 5 | Hack Squat | 3 | 10 reps |
| 6 | Cardio | 1 | 45 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Plank | 1 | 1 min |
| 2 | Bicycle Crunch | 3 | 20 reps |
| 3 | Penguins 🐧 | 3 | 50 reps |
| 4 | Russian Twist | 3 | 50 reps |
| 5 | Lying Leg Raise | 3 | 20 reps |
| 6 | Abs Crunch (Bodyweight) | 3 | 25 reps |
| 7 | Flutter Kicks | 3 | 50 reps |
| 8 | Leg Pull-In | 3 | 20 reps |
Weeks 2–8 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Glute Ness Monster 🏴 is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 8 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 90 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 Ness Monster 🏴 is structured around 6 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 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Glute Ness Monster 🏴 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
