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Glute Ness Monster 🏴󠁧󠁢󠁳󠁣󠁴󠁿

by Lindsay C.

Program Description

This 6 day split blends strength, hypertrophy, and core stability with a legendary lower-body focus. You’ll train legs 3x/week (with glutes leading the clan), alternate upper body pulls for your back and biceps, and finish with core-focused recovery. Each session is built for smart muscle growth, fat loss, and joint-friendly movement — no kilt required, but soreness is guaranteed.

Program Overview

  • Level
    Intermediate, Novice, Advanced
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    May 19, 2025 12:06
  • Last Edited
    Aug 17, 2025 11:18
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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
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 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
10 reps
-
2
Clamshells (Band)
2
15 reps
-
3
Walking Lunge
2
20 reps
-
4
Calf Raise (Leg Press)
3
12 reps
-
5
Deadlift (Dumbbell)
2
10 reps
-
6
Cardio
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
10 reps
-
2
Tricep Rope Push Down (Cable)
2
10 reps
-
3
Overhead Tricep Extension (Cable)
2
10 reps
-
4
Pullover (Dumbbell)
2
10 reps
-
5
Face Pull
2
12 reps
-
6
Hammer Curl
2
10 reps
-
7
Cardio
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Good Morning
2
8 reps
-
2
B-Stance Romanian Deadlift (Dumbbell)
2
8 reps
-
3
Arnold Press
2
10 reps
-
4
Glute Kickback (Cable)
2
10 reps
-
5
Lateral Raise (Dumbbell)
2
10-12 reps
-
6
Seated Shoulder Press (Dumbbell)
2
10 reps
-
7
Cardio
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
10 reps
-
2
Lat Pulldown (Single Arm)
2
10 reps
-
3
Zottman Curl
2
10 reps
-
4
Preacher Curl (Dumbbell)
2
10 reps
-
5
Bent Over Row (Dumbbell)
2
10 reps
-
6
Rear Delt Fly (Dumbbell)
2
10 reps
-
7
Cardio
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rear Foot Elevated Split Squat
2
10 reps
-
2
Glute Kickback (Cable)
2
10 reps
-
3
Calf Raise (Leg Press)
3
10-12 reps
-
4
Hack Squat
2
10 reps
-
5
Romanian Deadlift (Barbell)
2
10 reps
-
6
Cardio
1
45 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1 mins
-
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
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1 mins
-
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
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1 mins
-
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
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1 mins
-
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
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1 mins
-
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
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1 mins
-
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
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1 mins
-
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
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1 mins
-
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
-
Week 1
1 / 8 Weeks
Day 2
1
Lat Pulldown
3 Sets
10 Reps
-
2
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
-
3
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
-
4
Pullover (Dumbbell)
3 Sets
10 Reps
-
5
Face Pull
3 Sets
12 Reps
-
6
Hammer Curl
3 Sets
10 Reps
-
7
Cardio
1 Set
20 mins
-
Day 4
1
T-Bar Row
3 Sets
10 Reps
-
2
Lat Pulldown (Single Arm)
3 Sets
10 Reps
-
3
Zottman Curl
3 Sets
10 Reps
-
4
Preacher Curl (Dumbbell)
3 Sets
10 Reps
-
5
Bent Over Row (Dumbbell)
3 Sets
10 Reps
-
6
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
-
7
Cardio
1 Set
20 mins
-
Day 6
1
Plank
1 Set
1 mins
-
2
Bicycle Crunch
3 Sets
20 Reps
-
3
Penguins 🐧
3 Sets
50 Reps
-
4
Russian Twist
3 Sets
50 Reps
-
5
Lying Leg Raise
3 Sets
20 Reps
-
6
Abs Crunch (Bodyweight)
3 Sets
25 Reps
-
7
Flutter Kicks
3 Sets
50 Reps
-
8
Leg Pull-In
3 Sets
20 Reps
-
Day 1
1
Hip Thrust (Barbell)
4 Sets
10 Reps
-
2
Clamshells (Band)
4 Sets
15 Reps
-
3
Walking Lunge
3 Sets
20 Reps
-
4
Calf Raise (Leg Press)
4 Sets
12 Reps
-
5
Deadlift (Dumbbell)
3 Sets
10 Reps
-
6
Cardio
1 Set
30 mins
-
Day 3
1
Good Morning
3 Sets
8 Reps
-
2
B-Stance Romanian Deadlift (Dumbbell)
3 Sets
8 Reps
-
3
Arnold Press
3 Sets
10 Reps
-
4
Glute Kickback (Cable)
3 Sets
10 Reps
-
5
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
-
6
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
-
7
Cardio
1 Set
20 mins
-
Day 5
1
Rear Foot Elevated Split Squat
3 Sets
10 Reps
-
2
Glute Kickback (Cable)
3 Sets
10 Reps
-
3
Leg Extension
3 Sets
10 Reps
-
4
Calf Raise (Leg Press)
4 Sets
10-12 Reps
-
5
Hack Squat
3 Sets
10 Reps
-
6
Cardio
1 Set
45 mins
-