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Glutes and toning

by Justin G.
73 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
    Jun 18, 2025 09:47

Summary

Transform your lower body and sculpt your physique with this focused 4-week program designed for glute enhancement and overall toning. Committing to 5 days a week, you'll engage in a balanced mix of upper body and leg workouts, featuring essential exercises like the Pendlay Row, Romanian Deadlift, and Hack Squat. Each session is crafted to maximize hypertrophy and build strength, ensuring you not only tone but also develop functional power. Get ready to embrace the challenge and see your hard work pay off!
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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