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Female 4x glute focused

by Nathan Goog

Program Description

Bodybuilding glute focused female 4x a week program

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jul 14, 2025 12:45
  • Last Edited
    Jul 23, 2025 09:58

Summary

Unlock your glute potential with this 8-week program designed specifically for women. Comprising four training days each week, you'll engage in targeted exercises like Romanian Deadlifts, Lunges, and Glute Bridges, all aimed at sculpting and strengthening your glutes. With a mix of free weights and machines, this program not only enhances your lower body strength but also improves overall stability and posture. Get ready to transform your physique and boost your confidence with every rep!
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4.8 Stars with 10, 000+ Ratings
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
RPE 7
2
Lunge (Dumbbell)
3
RPE 7
3
Hip Extension
3
RPE 7
4
Lat Pulldown
3
RPE 7
5
Overhead Press (Machine)
2
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
RPE 7.5
2
Lunge (Dumbbell)
3
RPE 7.5
3
Hip Extension
3
RPE 7.5
4
Lat Pulldown
3
RPE 7.5
5
Overhead Press (Machine)
2
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
RPE 8
2
Lunge (Dumbbell)
3
RPE 8
3
Hip Extension
3
RPE 8
4
Lat Pulldown
3
RPE 8
5
Overhead Press (Machine)
2
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
RPE 8
2
Lunge (Dumbbell)
3
RPE 8
3
Hip Extension
3
RPE 8
4
Lat Pulldown
3
RPE 8
5
Overhead Press (Machine)
2
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
RPE 8
2
Lunge (Dumbbell)
4
RPE 8
3
Hip Extension
3
RPE 8
4
Lat Pulldown
3
RPE 8
5
Overhead Press (Machine)
3
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
RPE 9
2
Lunge (Dumbbell)
3
RPE 9
3
Hip Extension
3
RPE 9
4
Lat Pulldown
3
RPE 9
5
Overhead Press (Machine)
2
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
RPE 10
2
Lunge (Dumbbell)
3
RPE 10
3
Hip Extension
3
RPE 10
4
Lat Pulldown
3
RPE 10
5
Overhead Press (Machine)
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Lunge (Dumbbell)
2
-
3
Hip Extension
2
-
4
Lat Pulldown
2
-
5
Overhead Press (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
RPE 7
2
Calf Raise (Leg Press)
2
RPE 8
3
Seated Row (Cable)
3
RPE 7
4
Incline Bench Press (Barbell)
2
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
RPE 7.5
2
Calf Raise (Leg Press)
2
RPE 8
3
Seated Row (Cable)
3
RPE 7.5
4
Incline Bench Press (Barbell)
2
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
RPE 8
2
Calf Raise (Leg Press)
2
RPE 8
3
Seated Row (Cable)
3
RPE 8
4
Incline Bench Press (Barbell)
2
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
RPE 8
2
Calf Raise (Leg Press)
2
RPE 8
3
Seated Row (Cable)
3
RPE 8
4
Incline Bench Press (Barbell)
2
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
RPE 8
2
Calf Raise (Leg Press)
3
RPE 8
3
Seated Row (Cable)
3
RPE 8
4
Incline Bench Press (Barbell)
3
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
RPE 9
2
Calf Raise (Leg Press)
3
RPE 9
3
Seated Row (Cable)
3
RPE 9
4
Incline Bench Press (Barbell)
2
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
RPE 10
2
Calf Raise (Leg Press)
3
RPE 10
3
Seated Row (Cable)
3
RPE 10
4
Incline Bench Press (Barbell)
3
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
-
2
Calf Raise (Leg Press)
2
-
3
Seated Row (Cable)
2
-
4
Incline Bench Press (Barbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
RPE 7
2
Glute Bridge (Barbell)
3
RPE 7
3
Leg Curl
3
RPE 7
4
Pull-Up (Assisted)
3
RPE 7
5
Upright Row (Cable)
2
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
RPE 7.5
2
Glute Bridge (Barbell)
3
RPE 7.5
3
Leg Curl
3
RPE 7.5
4
Pull-Up (Assisted)
3
RPE 7.5
5
Upright Row (Cable)
2
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
RPE 8
2
Glute Bridge (Barbell)
3
RPE 8
3
Leg Curl
3
RPE 8
4
Pull-Up (Assisted)
3
RPE 8
5
Upright Row (Cable)
2
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
RPE 8
2
Glute Bridge (Barbell)
3
RPE 8
3
Leg Curl
3
RPE 8
4
Pull-Up (Assisted)
3
RPE 8
5
Upright Row (Cable)
2
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
4
RPE 8
2
Glute Bridge (Barbell)
3
RPE 8
3
Leg Curl
3
RPE 8
4
Pull-Up (Assisted)
3
RPE 8
5
Upright Row (Cable)
3
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
RPE 9
2
Glute Bridge (Barbell)
3
RPE 9
3
Leg Curl
3
RPE 9
4
Pull-Up (Assisted)
3
RPE 9
5
Upright Row (Cable)
2
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
RPE 10
2
Glute Bridge (Barbell)
3
RPE 10
3
Leg Curl
3
RPE 10
4
Pull-Up (Assisted)
3
RPE 10
5
Upright Row (Cable)
3
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
2
-
2
Glute Bridge (Barbell)
2
-
3
Leg Curl
2
-
4
Pull-Up (Assisted)
2
-
5
Upright Row (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
RPE 7
2
Hip Extension
3
RPE 7
3
Calf Raise (Leg Press)
2
RPE 7.5
4
Seated Row (Cable)
3
RPE 7
5
Incline Bench Press (Dumbbell)
2
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
RPE 7.5
2
Hip Extension
3
RPE 7.5
3
Calf Raise (Leg Press)
2
RPE 8
4
Seated Row (Cable)
3
RPE 7.5
5
Incline Bench Press (Dumbbell)
2
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
RPE 8
2
Hip Extension
3
RPE 8
3
Calf Raise (Leg Press)
2
RPE 8
4
Seated Row (Cable)
3
RPE 8
5
Incline Bench Press (Dumbbell)
2
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
RPE 8
2
Hip Extension
3
RPE 8
3
Calf Raise (Leg Press)
2
RPE 8
4
Seated Row (Cable)
3
RPE 8
5
Incline Bench Press (Dumbbell)
2
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
RPE 8
2
Hip Extension
3
RPE 8
3
Calf Raise (Leg Press)
3
RPE 8
4
Seated Row (Cable)
3
RPE 8
5
Incline Bench Press (Dumbbell)
3
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
RPE 9
2
Hip Extension
3
RPE 9
3
Calf Raise (Leg Press)
3
RPE 9
4
Seated Row (Cable)
3
RPE 9
5
Incline Bench Press (Dumbbell)
2
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
RPE 10
2
Hip Extension
3
RPE 10
3
Calf Raise (Leg Press)
3
RPE 10
4
Seated Row (Cable)
3
RPE 10
5
Incline Bench Press (Dumbbell)
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
-
2
Hip Extension
2
-
3
Calf Raise (Leg Press)
2
-
4
Seated Row (Cable)
2
-
5
Incline Bench Press (Dumbbell)
2
-
Week 1
1 / 8 Weeks
Day 1
1
Romanian Deadlift (Barbell)
3 Sets
@7
2
Lunge (Dumbbell)
3 Sets
@7
3
Hip Extension
3 Sets
@7
4
Lat Pulldown
3 Sets
@7
5
Overhead Press (Machine)
2 Sets
@7
Day 2
1
Leg Press (45 Degrees)
3 Sets
@7
2
Calf Raise (Leg Press)
2 Sets
@8
3
Seated Row (Cable)
3 Sets
@7
4
Incline Bench Press (Barbell)
2 Sets
@7.5
Day 3
1
Lunge (Dumbbell)
3 Sets
@7
2
Glute Bridge (Barbell)
3 Sets
@7
3
Leg Curl
3 Sets
@7
4
Pull-Up (Assisted)
3 Sets
@7
5
Upright Row (Cable)
2 Sets
@7.5
Day 4
1
High Bar Squat (Barbell)
3 Sets
@7
2
Hip Extension
3 Sets
@7
3
Calf Raise (Leg Press)
2 Sets
@7.5
4
Seated Row (Cable)
3 Sets
@7
5
Incline Bench Press (Dumbbell)
2 Sets
@7.5