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Glutes and toning

by Justin G.
53 athletes joined

Program Description

Focused glute/leg program with toning of arms/abs. Cardio also thrown in.

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Feb 01, 2024 02:49
  • Last Edited
    Sep 10, 2024 05:32
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10 reps
8 reps
6 reps
60%
70%
80%
2
Lunge (Barbell)
1
1
12 reps
10 reps
RPE 6-7
RPE 7-7
3
Hip Thrust (Barbell)
3
10-15 reps
RPE 7.5
4
Glute Kickback (Cable)
2
12-15 reps
RPE 8
5
Seated Calf Raise
3
12-15 reps
RPE 7.5
6
Crab Walk (Banded)
3
1 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10 reps
8 reps
6 reps
60%
70%
80%
2
Lunge (Barbell)
1
1
12 reps
10 reps
RPE 6-7
RPE 7-7
3
Hip Thrust (Barbell)
3
10-15 reps
RPE 7.5
4
Glute Kickback (Cable)
2
12-15 reps
RPE 8
5
Seated Calf Raise
3
12-15 reps
RPE 7.5
6
Crab Walk (Banded)
3
1 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10 reps
8 reps
6 reps
60%
70%
80%
2
Lunge (Barbell)
1
1
12 reps
10 reps
RPE 6-7
RPE 7-7
3
Hip Thrust (Barbell)
3
10-15 reps
RPE 7.5
4
Glute Kickback (Cable)
2
12-15 reps
RPE 8
5
Seated Calf Raise
3
12-15 reps
RPE 7.5
6
Crab Walk (Banded)
3
1 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10 reps
8 reps
6 reps
60%
70%
80%
2
Lunge (Barbell)
1
1
12 reps
10 reps
RPE 6-7
RPE 7-7
3
Hip Thrust (Barbell)
3
10-15 reps
RPE 7.5
4
Glute Kickback (Cable)
2
12-15 reps
RPE 8
5
Seated Calf Raise
3
12-15 reps
RPE 7.5
6
Crab Walk (Banded)
3
1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
1
1
1
8 reps
10 reps
12 reps
RPE 7
RPE 7
RPE 7
2
Bench Press (Barbell)
1
1
1
10 reps
10 reps
15 reps
RPE 6.5
RPE 7
RPE 6.5
3
Seated Shoulder Press (Dumbbell)
1
1
15 reps
12 reps
RPE 6
RPE 7
4
Reverse Abs Crunch (Bodyweight)
2
AMRAP
RPE 8
5
Knee Raise (Captain's Chair)
2
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
1
1
1
8 reps
10 reps
12 reps
RPE 7
RPE 7
RPE 7
2
Bench Press (Barbell)
1
1
1
10 reps
10 reps
15 reps
RPE 6.5
RPE 7
RPE 6.5
3
Seated Shoulder Press (Dumbbell)
1
1
15 reps
12 reps
RPE 6
RPE 7
4
Reverse Abs Crunch (Bodyweight)
2
AMRAP
RPE 8
5
Knee Raise (Captain's Chair)
2
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
1
1
1
8 reps
10 reps
12 reps
RPE 7
RPE 7
RPE 7
2
Bench Press (Barbell)
1
1
1
10 reps
10 reps
15 reps
RPE 6.5
RPE 7
RPE 6.5
3
Seated Shoulder Press (Dumbbell)
1
1
15 reps
12 reps
RPE 6
RPE 7
4
Reverse Abs Crunch (Bodyweight)
2
AMRAP
RPE 8
5
Knee Raise (Captain's Chair)
2
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
1
1
1
8 reps
10 reps
12 reps
RPE 7
RPE 7
RPE 7
2
Bench Press (Barbell)
1
1
1
10 reps
10 reps
15 reps
RPE 6.5
RPE 7
RPE 6.5
3
Seated Shoulder Press (Dumbbell)
1
1
15 reps
12 reps
RPE 6
RPE 7
4
Reverse Abs Crunch (Bodyweight)
2
AMRAP
RPE 8
5
Knee Raise (Captain's Chair)
2
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
10-12 reps
12-15 reps
10-15 reps
RPE 6.5
RPE 7.5
RPE 7.5
2
Hack Squat
1
2
8-12 reps
8-12 reps
RPE 6.5
RPE 7.5
3
Leg Press
1
2
12-15 reps
12-15 reps
RPE 7
RPE 7.5
4
Crab Walk (Banded)
3
1 mins
RPE 10
5
Leg Curl
2
12 reps
RPE 7.5
6
Leg Extension
4
12-15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
10-12 reps
12-15 reps
10-15 reps
RPE 6.5
RPE 7.5
RPE 7.5
2
Hack Squat
1
2
8-12 reps
8-12 reps
RPE 6.5
RPE 7.5
3
Leg Press
1
2
12-15 reps
12-15 reps
RPE 7
RPE 7.5
4
Crab Walk (Banded)
3
1 mins
RPE 10
5
Leg Curl
2
12 reps
RPE 7.5
6
Leg Extension
4
12-15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
10-12 reps
12-15 reps
10-15 reps
RPE 6.5
RPE 7.5
RPE 7.5
2
Hack Squat
1
2
8-12 reps
8-12 reps
RPE 6.5
RPE 7.5
3
Leg Press
1
2
12-15 reps
12-15 reps
RPE 7
RPE 7.5
4
Crab Walk (Banded)
3
1 mins
RPE 10
5
Leg Curl
2
12 reps
RPE 7.5
6
Leg Extension
4
12-15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
10-12 reps
12-15 reps
10-15 reps
RPE 6.5
RPE 7.5
RPE 7.5
2
Hack Squat
1
2
8-12 reps
8-12 reps
RPE 6.5
RPE 7.5
3
Leg Press
1
2
12-15 reps
12-15 reps
RPE 7
RPE 7.5
4
Crab Walk (Banded)
3
1 mins
RPE 10
5
Leg Curl
2
12 reps
RPE 7.5
6
Leg Extension
4
12-15 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
12 reps
RPE 7
2
Bench Press (Close Grip)
2
10-15 reps
RPE 7
3
Deadlift (Barbell)
3
10 reps
RPE 7
4
Arnold Press
2
12 reps
RPE 7
5
Windshield Wipers
2
1 reps
RPE 10
6
TRX Knee Tuck
3
1 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
12 reps
RPE 7
2
Bench Press (Close Grip)
2
10-15 reps
RPE 7
3
Deadlift (Barbell)
3
10 reps
RPE 7
4
Arnold Press
2
12 reps
RPE 7
5
Windshield Wipers
2
1 reps
RPE 10
6
TRX Knee Tuck
3
1 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
12 reps
RPE 7
2
Bench Press (Close Grip)
2
10-15 reps
RPE 7
3
Deadlift (Barbell)
3
10 reps
RPE 7
4
Arnold Press
2
12 reps
RPE 7
5
Windshield Wipers
2
1 reps
RPE 10
6
TRX Knee Tuck
3
1 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
12 reps
RPE 7
2
Bench Press (Close Grip)
2
10-15 reps
RPE 7
3
Deadlift (Barbell)
3
10 reps
RPE 7
4
Arnold Press
2
12 reps
RPE 7
5
Windshield Wipers
2
1 reps
RPE 10
6
TRX Knee Tuck
3
1 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
RPE 7
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 7
3
Hip Thrust (Barbell)
3
12-15 reps
RPE 7.5
4
Leg Press
2
12 reps
RPE 7
5
Glute Kickback (Cable)
3
8-12 reps
RPE 7.5
6
Crab Walk (Banded)
3
1 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
RPE 7
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 7
3
Hip Thrust (Barbell)
3
12-15 reps
RPE 7.5
4
Leg Press
2
12 reps
RPE 7
5
Glute Kickback (Cable)
3
8-12 reps
RPE 7.5
6
Crab Walk (Banded)
3
1 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
RPE 7
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 7
3
Hip Thrust (Barbell)
3
12-15 reps
RPE 7.5
4
Leg Press
2
12 reps
RPE 7
5
Glute Kickback (Cable)
3
8-12 reps
RPE 7.5
6
Crab Walk (Banded)
3
1 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
RPE 7
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 7
3
Hip Thrust (Barbell)
3
12-15 reps
RPE 7.5
4
Leg Press
2
12 reps
RPE 7
5
Glute Kickback (Cable)
3
8-12 reps
RPE 7.5
6
Crab Walk (Banded)
3
1 mins
RPE 10
Week 1
1 / 4 Weeks
Day 2
1
Pendlay Row
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@7
@7
@7
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
15 Reps
@6.5
@7
@6.5
3
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
15 Reps
12 Reps
@6
@7
4
Reverse Abs Crunch (Bodyweight)
2 Sets
AMRAP
@8
5
Knee Raise (Captain's Chair)
2 Sets
AMRAP
@8
Day 3
1
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
10-12 Reps
12-15 Reps
10-15 Reps
@6.5
@7.5
@7.5
2
Hack Squat
1 Set
2 Sets
8-12 Reps
8-12 Reps
@6.5
@7.5
3
Leg Press
1 Set
2 Sets
12-15 Reps
12-15 Reps
@7
@7.5
4
Crab Walk (Banded)
3 Sets
1 mins
@10
5
Leg Curl
2 Sets
12 Reps
@7.5
6
Leg Extension
4 Sets
12-15 Reps
@7.5
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
60%
70%
80%
2
Lunge (Barbell)
1 Set
1 Set
12 Reps
10 Reps
@6-7
@7-7
3
Hip Thrust (Barbell)
3 Sets
10-15 Reps
@7.5
4
Glute Kickback (Cable)
2 Sets
12-15 Reps
@8
5
Seated Calf Raise
3 Sets
12-15 Reps
@7.5
6
Crab Walk (Banded)
3 Sets
1 mins
@10
Day 4
1
Lat Pulldown
2 Sets
12 Reps
@7
2
Bench Press (Close Grip)
2 Sets
10-15 Reps
@7
3
Deadlift (Barbell)
3 Sets
10 Reps
@7
4
Arnold Press
2 Sets
12 Reps
@7
5
Windshield Wipers
2 Sets
1 Reps
@10
6
TRX Knee Tuck
3 Sets
1 mins
@10
Day 5
1
Squat (Barbell)
3 Sets
8-12 Reps
@7
2
Romanian Deadlift (Barbell)
2 Sets
10 Reps
@7
3
Hip Thrust (Barbell)
3 Sets
12-15 Reps
@7.5
4
Leg Press
2 Sets
12 Reps
@7
5
Glute Kickback (Cable)
3 Sets
8-12 Reps
@7.5
6
Crab Walk (Banded)
3 Sets
1 mins
@10