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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
    Oct 20, 2024 04:08
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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
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
-