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Glute Focused Full Body 2

by Michigu94
7 athletes joined

Program Description

Glute Focused Full Body 3 day split

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    May 05, 2024 09:51
  • Last Edited
    Jun 18, 2025 12:40

Summary

Transform your physique with the Glute Focused Full Body 2 program, a comprehensive 12-week journey designed to sculpt and strengthen your entire body while prioritizing your glutes. With three sessions per week, you'll engage in a variety of exercises, including Smith Machine squats, leg presses, and seated shoulder presses, all tailored to maximize your gains. This program is perfect for those looking to enhance their strength, improve muscle tone, and achieve a balanced physique. Get ready to push your limits and see real results!
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4.8 Stars with 10, 000+ Ratings
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
Squat (Smith Machine)
3
5-8 reps
-
2
Leg Press
3
8-12 reps
-
3
Leg Curl
3
10-15 reps
-
4
Seated Row (Cable)
4
8-12 reps
-
5
Seated Shoulder Press (Dumbbell)
4
6-10 reps
-
6
Ab Wheel
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-8 reps
-
2
Leg Press
3
8-12 reps
-
3
Leg Curl
3
10-15 reps
-
4
Seated Row (Cable)
4
8-12 reps
-
5
Seated Shoulder Press (Dumbbell)
4
6-10 reps
-
6
Ab Wheel
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-8 reps
-
2
Leg Press
3
8-12 reps
-
3
Leg Curl
3
10-15 reps
-
4
Seated Row (Cable)
4
8-12 reps
-
5
Seated Shoulder Press (Dumbbell)
4
6-10 reps
-
6
Ab Wheel
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-8 reps
-
2
Leg Press
3
8-12 reps
-
3
Leg Curl
3
10-15 reps
-
4
Seated Row (Cable)
4
8-12 reps
-
5
Seated Shoulder Press (Dumbbell)
4
6-10 reps
-
6
Ab Wheel
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-8 reps
-
2
Leg Press
3
8-12 reps
-
3
Leg Curl
3
10-15 reps
-
4
Seated Row (Cable)
4
8-12 reps
-
5
Seated Shoulder Press (Dumbbell)
4
6-10 reps
-
6
Ab Wheel
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-8 reps
-
2
Leg Press
3
8-12 reps
-
3
Leg Curl
3
10-15 reps
-
4
Seated Row (Cable)
4
8-12 reps
-
5
Seated Shoulder Press (Dumbbell)
4
6-10 reps
-
6
Ab Wheel
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-8 reps
-
2
Leg Press
3
8-12 reps
-
3
Leg Curl
3
10-15 reps
-
4
Seated Row (Cable)
4
8-12 reps
-
5
Seated Shoulder Press (Dumbbell)
4
6-10 reps
-
6
Ab Wheel
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-8 reps
-
2
Leg Press
3
8-12 reps
-
3
Leg Curl
3
10-15 reps
-
4
Seated Row (Cable)
4
8-12 reps
-
5
Seated Shoulder Press (Dumbbell)
4
6-10 reps
-
6
Ab Wheel
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-8 reps
-
2
Leg Press
3
8-12 reps
-
3
Leg Curl
3
10-15 reps
-
4
Seated Row (Cable)
4
8-12 reps
-
5
Seated Shoulder Press (Dumbbell)
4
6-10 reps
-
6
Ab Wheel
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-8 reps
-
2
Leg Press
3
8-12 reps
-
3
Leg Curl
3
10-15 reps
-
4
Seated Row (Cable)
4
8-12 reps
-
5
Seated Shoulder Press (Dumbbell)
4
6-10 reps
-
6
Ab Wheel
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-8 reps
-
2
Leg Press
3
8-12 reps
-
3
Leg Curl
3
10-15 reps
-
4
Seated Row (Cable)
4
8-12 reps
-
5
Seated Shoulder Press (Dumbbell)
4
6-10 reps
-
6
Ab Wheel
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-8 reps
-
2
Leg Press
3
8-12 reps
-
3
Leg Curl
3
10-15 reps
-
4
Seated Row (Cable)
4
8-12 reps
-
5
Seated Shoulder Press (Dumbbell)
4
6-10 reps
-
6
Ab Wheel
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-8 reps
-
2
Lunge (Dumbbell)
3
8-12 reps
-
3
Leg Extension
3
10-15 reps
-
4
Lat Pulldown
4
10-15 reps
-
5
Bench Press (Barbell)
3
8-12 reps
-
6
Ab Wheel
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-8 reps
-
2
Lunge (Dumbbell)
3
8-12 reps
-
3
Leg Extension
3
10-15 reps
-
4
Lat Pulldown
4
10-15 reps
-
5
Bench Press (Barbell)
3
8-12 reps
-
6
Reverse Flies (machine)
3
15-20 reps
-
7
Ab Wheel
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-8 reps
-
2
Lunge (Dumbbell)
3
8-12 reps
-
3
Leg Extension
3
10-15 reps
-
4
Lat Pulldown
4
10-15 reps
-
5
Bench Press (Barbell)
3
8-12 reps
-
6
Reverse Flies (machine)
3
15-20 reps
-
7
Ab Wheel
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-8 reps
-
2
Lunge (Dumbbell)
3
8-12 reps
-
3
Leg Extension
3
10-15 reps
-
4
Lat Pulldown
4
10-15 reps
-
5
Bench Press (Barbell)
3
8-12 reps
-
6
Reverse Flies (machine)
3
15-20 reps
-
7
Ab Wheel
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-8 reps
-
2
Lunge (Dumbbell)
3
8-12 reps
-
3
Leg Extension
3
10-15 reps
-
4
Lat Pulldown
4
10-15 reps
-
5
Bench Press (Barbell)
3
8-12 reps
-
6
Reverse Flies (machine)
3
15-20 reps
-
7
Ab Wheel
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-8 reps
-
2
Lunge (Dumbbell)
3
8-12 reps
-
3
Leg Extension
3
10-15 reps
-
4
Lat Pulldown
4
10-15 reps
-
5
Bench Press (Barbell)
3
8-12 reps
-
6
Reverse Flies (machine)
3
15-20 reps
-
7
Ab Wheel
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-8 reps
-
2
Lunge (Dumbbell)
3
8-12 reps
-
3
Leg Extension
3
10-15 reps
-
4
Lat Pulldown
4
10-15 reps
-
5
Bench Press (Barbell)
3
8-12 reps
-
6
Reverse Flies (machine)
3
15-20 reps
-
7
Ab Wheel
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-8 reps
-
2
Lunge (Dumbbell)
3
8-12 reps
-
3
Leg Extension
3
10-15 reps
-
4
Lat Pulldown
4
10-15 reps
-
5
Bench Press (Barbell)
3
8-12 reps
-
6
Reverse Flies (machine)
3
15-20 reps
-
7
Ab Wheel
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-8 reps
-
2
Lunge (Dumbbell)
3
8-12 reps
-
3
Leg Extension
3
10-15 reps
-
4
Lat Pulldown
4
10-15 reps
-
5
Bench Press (Barbell)
3
8-12 reps
-
6
Reverse Flies (machine)
3
15-20 reps
-
7
Ab Wheel
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-8 reps
-
2
Lunge (Dumbbell)
3
8-12 reps
-
3
Leg Extension
3
10-15 reps
-
4
Lat Pulldown
4
10-15 reps
-
5
Bench Press (Barbell)
3
8-12 reps
-
6
Reverse Flies (machine)
3
15-20 reps
-
7
Ab Wheel
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-8 reps
-
2
Lunge (Dumbbell)
3
8-12 reps
-
3
Leg Extension
3
10-15 reps
-
4
Lat Pulldown
4
10-15 reps
-
5
Bench Press (Barbell)
3
8-12 reps
-
6
Reverse Flies (machine)
3
15-20 reps
-
7
Ab Wheel
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-8 reps
-
2
Lunge (Dumbbell)
3
8-12 reps
-
3
Leg Extension
3
10-15 reps
-
4
Lat Pulldown
4
10-15 reps
-
5
Bench Press (Barbell)
3
8-12 reps
-
6
Reverse Flies (machine)
3
15-20 reps
-
7
Ab Wheel
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Elevated Kettlebell Squat
4
8-12 reps
-
2
Hip Abductor (Machine)
4
12-15 reps
-
3
Standing Pullover (Cable)
4
10-15 reps
-
4
Lateral Raise (Cable)
4
10-15 reps
-
5
Reverse Flies (machine)
3
12-15 reps
-
6
Ab Wheel
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Elevated Kettlebell Squat
4
8-12 reps
-
2
Hip Abductor (Machine)
4
12-15 reps
-
3
Standing Pullover (Cable)
4
10-15 reps
-
4
Lateral Raise (Cable)
4
10-15 reps
-
5
Ab Wheel
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Elevated Kettlebell Squat
4
8-12 reps
-
2
Hip Abductor (Machine)
4
12-15 reps
-
3
Standing Pullover (Cable)
4
10-15 reps
-
4
Lateral Raise (Cable)
4
10-15 reps
-
5
Ab Wheel
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Elevated Kettlebell Squat
4
8-12 reps
-
2
Hip Abductor (Machine)
4
12-15 reps
-
3
Standing Pullover (Cable)
4
10-15 reps
-
4
Lateral Raise (Cable)
4
10-15 reps
-
5
Ab Wheel
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Elevated Kettlebell Squat
4
8-12 reps
-
2
Hip Abductor (Machine)
4
12-15 reps
-
3
Standing Pullover (Cable)
4
10-15 reps
-
4
Lateral Raise (Cable)
4
10-15 reps
-
5
Ab Wheel
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Elevated Kettlebell Squat
4
8-12 reps
-
2
Hip Abductor (Machine)
4
12-15 reps
-
3
Standing Pullover (Cable)
4
10-15 reps
-
4
Lateral Raise (Cable)
4
10-15 reps
-
5
Ab Wheel
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Elevated Kettlebell Squat
4
8-12 reps
-
2
Hip Abductor (Machine)
4
12-15 reps
-
3
Standing Pullover (Cable)
4
10-15 reps
-
4
Lateral Raise (Cable)
4
10-15 reps
-
5
Ab Wheel
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Elevated Kettlebell Squat
4
8-12 reps
-
2
Hip Abductor (Machine)
4
12-15 reps
-
3
Standing Pullover (Cable)
4
10-15 reps
-
4
Lateral Raise (Cable)
4
10-15 reps
-
5
Ab Wheel
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Elevated Kettlebell Squat
4
8-12 reps
-
2
Hip Abductor (Machine)
4
12-15 reps
-
3
Standing Pullover (Cable)
4
10-15 reps
-
4
Lateral Raise (Cable)
4
10-15 reps
-
5
Ab Wheel
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Elevated Kettlebell Squat
4
8-12 reps
-
2
Hip Abductor (Machine)
4
12-15 reps
-
3
Standing Pullover (Cable)
4
10-15 reps
-
4
Lateral Raise (Cable)
4
10-15 reps
-
5
Ab Wheel
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Elevated Kettlebell Squat
4
8-12 reps
-
2
Hip Abductor (Machine)
4
12-15 reps
-
3
Standing Pullover (Cable)
4
10-15 reps
-
4
Lateral Raise (Cable)
4
10-15 reps
-
5
Ab Wheel
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Elevated Kettlebell Squat
4
8-12 reps
-
2
Hip Abductor (Machine)
4
12-15 reps
-
3
Standing Pullover (Cable)
4
10-15 reps
-
4
Lateral Raise (Cable)
4
10-15 reps
-
5
Ab Wheel
3
8-12 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Squat (Smith Machine)
3 Sets
5-8 Reps
-
2
Leg Press
3 Sets
8-12 Reps
-
3
Leg Curl
3 Sets
10-15 Reps
-
4
Seated Row (Cable)
4 Sets
8-12 Reps
-
5
Seated Shoulder Press (Dumbbell)
4 Sets
6-10 Reps
-
6
Ab Wheel
3 Sets
8-12 Reps
-
Day 2
1
Romanian Deadlift (Barbell)
3 Sets
5-8 Reps
-
2
Lunge (Dumbbell)
3 Sets
8-12 Reps
-
3
Leg Extension
3 Sets
10-15 Reps
-
4
Lat Pulldown
4 Sets
10-15 Reps
-
5
Bench Press (Barbell)
3 Sets
8-12 Reps
-
6
Ab Wheel
3 Sets
8-12 Reps
-
Day 3
1
Elevated Kettlebell Squat
4 Sets
8-12 Reps
-
2
Hip Abductor (Machine)
4 Sets
12-15 Reps
-
3
Standing Pullover (Cable)
4 Sets
10-15 Reps
-
4
Lateral Raise (Cable)
4 Sets
10-15 Reps
-
5
Reverse Flies (machine)
3 Sets
12-15 Reps
-
6
Ab Wheel
3 Sets
8-12 Reps
-