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A’s Training

by A

Program Description

To grow glutes and increase pulling strength

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Muscle & Sculpting, Athletics
  • Equipment
    Full Gym
  • Program Length
    3 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 03, 2024 08:24
  • Last Edited
    Jun 18, 2025 12:25

Summary

Transform your strength and conditioning with A's Training, a focused 3-week program designed for dedicated lifters. Committing just three days a week, you’ll engage in a variety of exercises, including band walks, hip thrusts, and barbell bench presses, all aimed at building muscle and enhancing endurance. This program utilizes a full gym setup, ensuring you have the tools needed to maximize your gains. Get ready to push your limits and achieve the results you’ve been striving for!
Muscle Engagement
Front
Back
MuscleSet
Abs
19.7%
Glutes
17.6%
Hamstrings
12.8%
Quadriceps
9%
Lower Back
8.5%
Chest
5.3%
Lats
4.8%
Triceps
4.8%
Front Delts
4.8%
Upper Back
4.3%
Abductors
3.7%
Middle Delts
2.7%
Biceps
2.1%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Band Walk
1
30 reps
RPE 7
2
Hip Thrust (Barbell)
3
10 reps
RPE 7
3
Leg Press
3
10 reps
RPE 7
4
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
5
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
6
Up Down Plank
3
10 reps
RPE 7
7
Russian Twist (Dumbbell)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Band Walk
1
30 reps
RPE 7
2
Hip Thrust (Barbell)
3
10 reps
RPE 7
3
Leg Press
3
10 reps
RPE 7
4
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
5
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
6
Up Down Plank
3
10 reps
RPE 7
7
Russian Twist (Dumbbell)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Band Walk
1
30 reps
RPE 7
2
Hip Thrust (Barbell)
3
10 reps
RPE 7
3
Leg Press
3
10 reps
RPE 7
4
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
5
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
6
Up Down Plank
3
10 reps
RPE 7
7
Russian Twist (Dumbbell)
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Band Walk
1
30 reps
RPE 7
2
Hip Thrust (Barbell)
3
10 reps
RPE 7
3
Single Arm Row (Dumbbell)
3
10 reps
RPE 7
4
Leg Press
3
10 reps
RPE 7
5
Bench Press (Barbell)
3
10 reps
RPE 7
6
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
7
Up Down Plank
3
10 reps
RPE 7
8
Dynamic Side Plank
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Band Walk
1
30 reps
RPE 7
2
Hip Thrust (Barbell)
3
10 reps
RPE 7
3
Single Arm Row (Dumbbell)
3
10 reps
RPE 7
4
Leg Press
3
10 reps
RPE 7
5
Bench Press (Barbell)
3
10 reps
RPE 7
6
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
7
Up Down Plank
3
10 reps
RPE 7
8
Dynamic Side Plank
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Band Walk
1
30 reps
RPE 7
2
Hip Thrust (Barbell)
3
10 reps
RPE 7
3
Single Arm Row (Dumbbell)
3
10 reps
RPE 7
4
Leg Press
3
10 reps
RPE 7
5
Bench Press (Barbell)
3
10 reps
RPE 7
6
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
7
Up Down Plank
3
10 reps
RPE 7
8
Dynamic Side Plank
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Band Walk
1
30 reps
RPE 7
2
Hip Thrust (Barbell)
3
10 reps
RPE 7
3
Lat Pulldown
3
10 reps
RPE 7
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
5
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
6
Back Extension (Weighted)
3
10 reps
RPE 7
7
Up Down Plank
3
10 reps
RPE 7
8
Dynamic Side Plank
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Band Walk
1
30 reps
RPE 7
2
Hip Thrust (Barbell)
3
10 reps
RPE 7
3
Lat Pulldown
3
10 reps
RPE 7
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
5
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
6
Back Extension (Weighted)
3
10 reps
RPE 7
7
Up Down Plank
3
10 reps
RPE 7
8
Dynamic Side Plank
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Band Walk
1
30 reps
RPE 7
2
Hip Thrust (Barbell)
3
10 reps
RPE 7
3
Lat Pulldown
3
10 reps
RPE 7
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
5
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
6
Back Extension (Weighted)
3
10 reps
RPE 7
7
Up Down Plank
3
10 reps
RPE 7
8
Dynamic Side Plank
3
10 reps
RPE 7
Week 1
1 / 3 Weeks
Day 2
1
Band Walk
1 Set
30 Reps
@7
2
Hip Thrust (Barbell)
3 Sets
10 Reps
@7
3
Single Arm Row (Dumbbell)
3 Sets
10 Reps
@7
4
Leg Press
3 Sets
10 Reps
@7
5
Bench Press (Barbell)
3 Sets
10 Reps
@7
6
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@7
7
Up Down Plank
3 Sets
10 Reps
@7
8
Dynamic Side Plank
3 Sets
10 Reps
@7
Day 3
1
Band Walk
1 Set
30 Reps
@7
2
Hip Thrust (Barbell)
3 Sets
10 Reps
@7
3
Lat Pulldown
3 Sets
10 Reps
@7
4
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
@7
5
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@7
6
Back Extension (Weighted)
3 Sets
10 Reps
@7
7
Up Down Plank
3 Sets
10 Reps
@7
8
Dynamic Side Plank
3 Sets
10 Reps
@7
Day 1
1
Band Walk
1 Set
30 Reps
@7
2
Hip Thrust (Barbell)
3 Sets
10 Reps
@7
3
Leg Press
3 Sets
10 Reps
@7
4
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@7
5
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@7
6
Up Down Plank
3 Sets
10 Reps
@7
7
Russian Twist (Dumbbell)
3 Sets
10 Reps
@7