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Glute Focused Full Body

by Michigu94
59 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
    Jan 25, 2024 09:54
  • Last Edited
    Jun 18, 2025 09:57

Summary

Transform your physique with the Glute Focused Full Body program, a comprehensive 12-week journey designed to sculpt and strengthen your entire body with an emphasis on glute development. Committing just three days a week, you'll engage in a variety of exercises including barbell hip thrusts, Bulgarian split squats, and cable abductions, ensuring balanced muscle growth and enhanced performance. This program is perfect for those looking to elevate their lifting game while achieving a firmer, more toned silhouette. Get ready to unleash your potential and redefine your strength!
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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
Hip Thrust (Barbell)
3
6-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3
Leg Press
3
10-15 reps
-
4
Seated Row (Cable)
4
8-12 reps
-
5
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
6
Lateral Raise (Dumbbell)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3
Leg Press
3
10-15 reps
-
4
Seated Row (Cable)
4
8-12 reps
-
5
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
6
Lateral Raise (Dumbbell)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3
Leg Press
3
10-15 reps
-
4
Seated Row (Cable)
4
8-12 reps
-
5
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
6
Lateral Raise (Dumbbell)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3
Leg Press
3
10-15 reps
-
4
Seated Row (Cable)
4
8-12 reps
-
5
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
6
Lateral Raise (Dumbbell)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3
Leg Press
3
10-15 reps
-
4
Seated Row (Cable)
4
8-12 reps
-
5
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
6
Lateral Raise (Dumbbell)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3
Leg Press
3
10-15 reps
-
4
Seated Row (Cable)
4
8-12 reps
-
5
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
6
Lateral Raise (Dumbbell)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3
Leg Press
3
10-15 reps
-
4
Seated Row (Cable)
4
8-12 reps
-
5
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
6
Lateral Raise (Dumbbell)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3
Leg Press
3
10-15 reps
-
4
Seated Row (Cable)
4
8-12 reps
-
5
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
6
Lateral Raise (Dumbbell)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3
Leg Press
3
10-15 reps
-
4
Seated Row (Cable)
4
8-12 reps
-
5
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
6
Lateral Raise (Dumbbell)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3
Leg Press
3
10-15 reps
-
4
Seated Row (Cable)
4
8-12 reps
-
5
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
6
Lateral Raise (Dumbbell)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3
Leg Press
3
10-15 reps
-
4
Seated Row (Cable)
4
8-12 reps
-
5
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
6
Lateral Raise (Dumbbell)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3
Leg Press
3
10-15 reps
-
4
Seated Row (Cable)
4
8-12 reps
-
5
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
6
Lateral Raise (Dumbbell)
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-8 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Standing Cable Hip Abduction
3
12-20 reps
-
4
Lat Pulldown
4
10-15 reps
-
5
Incline Bench Press (Dumbbell)
3
8-12 reps
-
6
Face Pull
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-8 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Standing Cable Hip Abduction
3
12-20 reps
-
4
Lat Pulldown
4
10-15 reps
-
5
Incline Bench Press (Dumbbell)
3
8-12 reps
-
6
Face Pull
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-8 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Standing Cable Hip Abduction
3
12-20 reps
-
4
Lat Pulldown
4
10-15 reps
-
5
Incline Bench Press (Dumbbell)
3
8-12 reps
-
6
Face Pull
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-8 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Standing Cable Hip Abduction
3
12-20 reps
-
4
Lat Pulldown
4
10-15 reps
-
5
Incline Bench Press (Dumbbell)
3
8-12 reps
-
6
Face Pull
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-8 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Standing Cable Hip Abduction
3
12-20 reps
-
4
Lat Pulldown
4
10-15 reps
-
5
Incline Bench Press (Dumbbell)
3
8-12 reps
-
6
Face Pull
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-8 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Standing Cable Hip Abduction
3
12-20 reps
-
4
Lat Pulldown
4
10-15 reps
-
5
Incline Bench Press (Dumbbell)
3
8-12 reps
-
6
Face Pull
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-8 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Standing Cable Hip Abduction
3
12-20 reps
-
4
Lat Pulldown
4
10-15 reps
-
5
Incline Bench Press (Dumbbell)
3
8-12 reps
-
6
Face Pull
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-8 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Standing Cable Hip Abduction
3
12-20 reps
-
4
Lat Pulldown
4
10-15 reps
-
5
Incline Bench Press (Dumbbell)
3
8-12 reps
-
6
Face Pull
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-8 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Standing Cable Hip Abduction
3
12-20 reps
-
4
Lat Pulldown
4
10-15 reps
-
5
Incline Bench Press (Dumbbell)
3
8-12 reps
-
6
Face Pull
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-8 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Standing Cable Hip Abduction
3
12-20 reps
-
4
Lat Pulldown
4
10-15 reps
-
5
Incline Bench Press (Dumbbell)
3
8-12 reps
-
6
Face Pull
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-8 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Standing Cable Hip Abduction
3
12-20 reps
-
4
Lat Pulldown
4
10-15 reps
-
5
Incline Bench Press (Dumbbell)
3
8-12 reps
-
6
Face Pull
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-8 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Standing Cable Hip Abduction
3
12-20 reps
-
4
Lat Pulldown
4
10-15 reps
-
5
Incline Bench Press (Dumbbell)
3
8-12 reps
-
6
Face Pull
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
5-8 reps
-
2
Hip Thrust (Barbell)
3
10-15 reps
-
3
Lunge (Dumbbell)
3
8-12 reps
-
4
Standing Pullover (Cable)
4
10-15 reps
-
5
Shoulder Press (Machine)
3
8-12 reps
-
6
Lateral Raise (Cable)
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
5-8 reps
-
2
Hip Thrust (Barbell)
3
10-15 reps
-
3
Lunge (Dumbbell)
3
8-12 reps
-
4
Standing Pullover (Cable)
4
10-15 reps
-
5
Shoulder Press (Machine)
3
8-12 reps
-
6
Lateral Raise (Cable)
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
5-8 reps
-
2
Hip Thrust (Barbell)
3
10-15 reps
-
3
Lunge (Dumbbell)
3
8-12 reps
-
4
Standing Pullover (Cable)
4
10-15 reps
-
5
Shoulder Press (Machine)
3
8-12 reps
-
6
Lateral Raise (Cable)
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
5-8 reps
-
2
Hip Thrust (Barbell)
3
10-15 reps
-
3
Lunge (Dumbbell)
3
8-12 reps
-
4
Standing Pullover (Cable)
4
10-15 reps
-
5
Shoulder Press (Machine)
3
8-12 reps
-
6
Lateral Raise (Cable)
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
5-8 reps
-
2
Hip Thrust (Barbell)
3
10-15 reps
-
3
Lunge (Dumbbell)
3
8-12 reps
-
4
Standing Pullover (Cable)
4
10-15 reps
-
5
Shoulder Press (Machine)
3
8-12 reps
-
6
Lateral Raise (Cable)
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
5-8 reps
-
2
Hip Thrust (Barbell)
3
10-15 reps
-
3
Lunge (Dumbbell)
3
8-12 reps
-
4
Standing Pullover (Cable)
4
10-15 reps
-
5
Shoulder Press (Machine)
3
8-12 reps
-
6
Lateral Raise (Cable)
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
5-8 reps
-
2
Hip Thrust (Barbell)
3
10-15 reps
-
3
Lunge (Dumbbell)
3
8-12 reps
-
4
Standing Pullover (Cable)
4
10-15 reps
-
5
Shoulder Press (Machine)
3
8-12 reps
-
6
Lateral Raise (Cable)
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
5-8 reps
-
2
Hip Thrust (Barbell)
3
10-15 reps
-
3
Lunge (Dumbbell)
3
8-12 reps
-
4
Standing Pullover (Cable)
4
10-15 reps
-
5
Shoulder Press (Machine)
3
8-12 reps
-
6
Lateral Raise (Cable)
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
5-8 reps
-
2
Hip Thrust (Barbell)
3
10-15 reps
-
3
Lunge (Dumbbell)
3
8-12 reps
-
4
Standing Pullover (Cable)
4
10-15 reps
-
5
Shoulder Press (Machine)
3
8-12 reps
-
6
Lateral Raise (Cable)
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
5-8 reps
-
2
Hip Thrust (Barbell)
3
10-15 reps
-
3
Lunge (Dumbbell)
3
8-12 reps
-
4
Standing Pullover (Cable)
4
10-15 reps
-
5
Shoulder Press (Machine)
3
8-12 reps
-
6
Lateral Raise (Cable)
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
5-8 reps
-
2
Hip Thrust (Barbell)
3
10-15 reps
-
3
Lunge (Dumbbell)
3
8-12 reps
-
4
Standing Pullover (Cable)
4
10-15 reps
-
5
Shoulder Press (Machine)
3
8-12 reps
-
6
Lateral Raise (Cable)
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
5-8 reps
-
2
Hip Thrust (Barbell)
3
10-15 reps
-
3
Lunge (Dumbbell)
3
8-12 reps
-
4
Standing Pullover (Cable)
4
10-15 reps
-
5
Shoulder Press (Machine)
3
8-12 reps
-
6
Lateral Raise (Cable)
4
10-15 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Hip Thrust (Barbell)
3 Sets
6-10 Reps
-
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
-
3
Leg Press
3 Sets
10-15 Reps
-
4
Seated Row (Cable)
4 Sets
8-12 Reps
-
5
Seated Shoulder Press (Dumbbell)
3 Sets
6-10 Reps
-
6
Lateral Raise (Dumbbell)
4 Sets
10-15 Reps
-
Day 2
1
Squat (Smith Machine)
3 Sets
5-8 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
-
3
Standing Cable Hip Abduction
3 Sets
12-20 Reps
-
4
Lat Pulldown
4 Sets
10-15 Reps
-
5
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
6
Face Pull
4 Sets
10-15 Reps
-
Day 3
1
Sumo Deadlift (Barbell)
3 Sets
5-8 Reps
-
2
Hip Thrust (Barbell)
3 Sets
10-15 Reps
-
3
Lunge (Dumbbell)
3 Sets
8-12 Reps
-
4
Standing Pullover (Cable)
4 Sets
10-15 Reps
-
5
Shoulder Press (Machine)
3 Sets
8-12 Reps
-
6
Lateral Raise (Cable)
4 Sets
10-15 Reps
-