Beginner–IntermediateFree

Just a Girl (GluteMaxxing)

Hip thrusts, RDLs, pull-ups, OHP. Just a Girl is a glute-maxxing, back-building, shoulder-capping plan for the X-frame silhouette that turns heads.

Silli· Sep 2025

24athletes running this program

iOS & Android

Overview

Length

12 weeks

Days / week

4 days

Level

Beginner, Intermediate

Goal

Muscle, Women's

Equipment

Garage Gym

Session length

60 min

Just a Girl (GluteMaxxing) is a 4-day strength & hypertrophy plan built to sculpt the “aesthetic essentials”: glutes, lats, and delts. Using the proven GZCLP progression system, it swaps the usual squat/bench/dead focus for hip thrusts, RDLs, and pull-ups — so every week your glutes grow, your back widens, and your shoulders cap. • Tier 1 (Main lifts): Hip thrusts, RDLs, pull-ups, OHP — heavy, progressive, confidence-building. • Tier 2 (Hypertrophy compounds): Squats, rows, presses, lunges — the volume work for shape. • Tier 3 (Accessories): Glutes, laterals, curls, extensions — the detail that makes the curves pop. Whether you’re chasing a rounder peach, a smaller waist illusion, or just feeling strong and feminine, this program keeps you progressing week after week. Duration: 12+ weeks, repeatable until stalls. Week Breakdown: Day 1 – Big Glutes Save Lives • Heavy hip thrust focus, squats, Bulgarians, abduction → pure glute power day. Day 2 – Dames w/ X-Frames • Chin-ups, rows, pulldown, lateral raises → builds the V-taper + capped shoulders that shrink the waist visually. Day 3 – Thick Thighs Hypnotize • RDL, lunges, back extensions, hip thrusts → hamstring-glute tie-in and lower body thickness. Day 4 – Capped Delts Drop Belts • OHP, incline press, rows, pulldowns, curls → delts + arms to balance the X-frame and cinch the waist illusion.

Who it's for

Beginners new to structured strength training

Athletes focused on building muscle size

Athletes who can train 4 days per week

Athletes who train in a garage gym (barbell, rack, and basic free weights)

Muscle engagement

Front

Back

Glutes

16.8%

Hamstrings

11.4%

Lats

10.9%

Upper Back

Lower Back

8.3%

Middle Delts

6.7%

Triceps

6.6%

Quadriceps

6.6%

Abs

6.5%

Front Delts

4.8%

Biceps

4.7%

Adductors

2.7%

Abductors

1.9%

Rear Delts

1.5%

Chest

1.2%

Forearms

0.4%

Week 1 Workouts

#	Exercise	Sets	Reps	Intensity
1	Hip Thrust (Barbell)	4	6 reps	@9
2	Front Squat (Barbell)	3	10–14 reps	@8
3	Bulgarian Split Squat (Dumbbell)	2	10–20 reps	@9
		1	10–20 reps	@10
4	Hip Abductor (Machine)	2	12–20 reps	@9
		1	12–20 reps	@10
5	Glute-Ham Raise	2	8–15 reps	@9
		1	8–15 reps	@10

#	Exercise	Sets	Reps	Intensity
1	Chin-Up (Weighted)	4	6 reps	@9
2	Chest Supported Row (Dumbbell)	3	10–14 reps	@8
3	Wide Grip Lat Pulldown	2	10–14 reps	@9
		1	10–14 reps	@10
4	Overhead Tricep Extension (Dumbbell)	2	12–20 reps	@9
		1	12–20 reps	@10
5	Lateral Raise (Dumbbell)	2	12–20 reps	@9
		1	12–20 reps	@10
6	Hanging Leg Raise	1	12–20 reps	@9
		1	12–20 reps	@10

#	Exercise	Sets	Reps	Intensity
1	Romanian Deadlift (Barbell)	4	6 reps	@9
2	Walking Lunge	3	10–14 reps	@8
3	Back Extension (Weighted)	2	10–14 reps	@9
		1	10–14 reps	@10
4	Single Leg Hip Thrust	2	10–20 reps	@9
		1	10–20 reps	@10
5	Hip Adductor (Machine)	2	12–20 reps	@9
		1	12–20 reps	@10

#	Exercise	Sets	Reps	Intensity
1	Overhead Press (Barbell)	4	6 reps	@9
2	Dip (Weighted)	3	10–14 reps	@8
3	T-Bar Row	2	10–14 reps	@9
		1	10–14 reps	@10
4	Straight Arm Pulldown	2	12–20 reps	@9
		1	12–20 reps	@10
5	Bicep Curl (Dumbbell)	2	12–20 reps	@9
		1	12–20 reps	@10
6	Decline Sit Up (Weighted)	1	12–20 reps	@9
		1	12–20 reps	@10

Weeks 2–12 are in the app

Download Boostcamp to follow the full program with built-in coaching notes.

Common questions

Yes, Just a Girl (GluteMaxxing) is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.

This program is built around a garage gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.

Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.

Just a Girl (GluteMaxxing) is structured around 4 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.

The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Just a Girl (GluteMaxxing) is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.

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