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Beginner Glutes Full Body Routine

by Roshen T.
10 athletes joined

Program Description

made by NH on youtube. "Get your GF in the Gym (Girl Fitness Program)"

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 06, 2024 08:12
  • Last Edited
    Jun 18, 2025 12:07

Summary

Embark on a transformative journey with the Beginner Glutes Full Body Routine, a comprehensive 12-week program designed for those ready to build strength and sculpt their physique. Comprising three sessions per week, this plan focuses on foundational movements like squats and deadlifts, while integrating targeted exercises for glutes, chest, and arms. Each workout is structured to enhance muscle development and improve overall fitness, making it perfect for beginners. Get ready to feel empowered as you progress and witness your body transform!
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
-
2A
Chest Press (Machine)
4
4-8 reps
-
2B
Alternating Dumbbell Curl
4
8-12 reps
-
3
Decline Crunch
4
12-15 reps
-
4
Calf Raise (Leg Press)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
-
2A
Chest Press (Machine)
4
4-8 reps
-
2B
Alternating Dumbbell Curl
4
8-12 reps
-
3
Decline Crunch
4
12-15 reps
-
4
Calf Raise (Leg Press)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
-
2A
Chest Press (Machine)
4
4-8 reps
-
2B
Alternating Dumbbell Curl
4
8-12 reps
-
3
Decline Crunch
4
12-15 reps
-
4
Calf Raise (Leg Press)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
-
2A
Chest Press (Machine)
4
4-8 reps
-
2B
Alternating Dumbbell Curl
4
8-12 reps
-
3
Decline Crunch
4
12-15 reps
-
4
Calf Raise (Leg Press)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
-
2A
Chest Press (Machine)
4
4-8 reps
-
2B
Alternating Dumbbell Curl
4
8-12 reps
-
3
Decline Crunch
4
12-15 reps
-
4
Calf Raise (Leg Press)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
-
2A
Chest Press (Machine)
4
4-8 reps
-
2B
Alternating Dumbbell Curl
4
8-12 reps
-
3
Decline Crunch
4
12-15 reps
-
4
Calf Raise (Leg Press)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
-
2A
Chest Press (Machine)
4
4-8 reps
-
2B
Alternating Dumbbell Curl
4
8-12 reps
-
3
Decline Crunch
4
12-15 reps
-
4
Calf Raise (Leg Press)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
-
2A
Chest Press (Machine)
4
4-8 reps
-
2B
Alternating Dumbbell Curl
4
8-12 reps
-
3
Decline Crunch
4
12-15 reps
-
4
Calf Raise (Leg Press)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
-
2A
Chest Press (Machine)
4
4-8 reps
-
2B
Alternating Dumbbell Curl
4
8-12 reps
-
3
Decline Crunch
4
12-15 reps
-
4
Calf Raise (Leg Press)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
-
2A
Chest Press (Machine)
4
4-8 reps
-
2B
Alternating Dumbbell Curl
4
8-12 reps
-
3
Decline Crunch
4
12-15 reps
-
4
Calf Raise (Leg Press)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
-
2A
Chest Press (Machine)
4
4-8 reps
-
2B
Alternating Dumbbell Curl
4
8-12 reps
-
3
Decline Crunch
4
12-15 reps
-
4
Calf Raise (Leg Press)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
-
2A
Chest Press (Machine)
4
4-8 reps
-
2B
Alternating Dumbbell Curl
4
8-12 reps
-
3
Decline Crunch
4
12-15 reps
-
4
Calf Raise (Leg Press)
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2A
Lat Pulldown
4
10-15 reps
-
2B
Reverse Pec Deck
4
12-15 reps
-
3
Hip Thrust (Barbell)
4
12-15 reps
-
4
Pec Deck (Machine)
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2A
Lat Pulldown
4
10-15 reps
-
2B
Reverse Pec Deck
4
12-15 reps
-
3
Hip Thrust (Barbell)
4
12-15 reps
-
4
Pec Deck (Machine)
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2A
Lat Pulldown
4
10-15 reps
-
2B
Reverse Pec Deck
4
12-15 reps
-
3
Hip Thrust (Barbell)
4
12-15 reps
-
4
Pec Deck (Machine)
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2A
Lat Pulldown
4
10-15 reps
-
2B
Reverse Pec Deck
4
12-15 reps
-
3
Hip Thrust (Barbell)
4
12-15 reps
-
4
Pec Deck (Machine)
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2A
Lat Pulldown
4
10-15 reps
-
2B
Reverse Pec Deck
4
12-15 reps
-
3
Hip Thrust (Barbell)
4
12-15 reps
-
4
Pec Deck (Machine)
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2A
Lat Pulldown
4
10-15 reps
-
2B
Reverse Pec Deck
4
12-15 reps
-
3
Hip Thrust (Barbell)
4
12-15 reps
-
4
Pec Deck (Machine)
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2A
Lat Pulldown
4
10-15 reps
-
2B
Reverse Pec Deck
4
12-15 reps
-
3
Hip Thrust (Barbell)
4
12-15 reps
-
4
Pec Deck (Machine)
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2A
Lat Pulldown
4
10-15 reps
-
2B
Reverse Pec Deck
4
12-15 reps
-
3
Hip Thrust (Barbell)
4
12-15 reps
-
4
Pec Deck (Machine)
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2A
Lat Pulldown
4
10-15 reps
-
2B
Reverse Pec Deck
4
12-15 reps
-
3
Hip Thrust (Barbell)
4
12-15 reps
-
4
Pec Deck (Machine)
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2A
Lat Pulldown
4
10-15 reps
-
2B
Reverse Pec Deck
4
12-15 reps
-
3
Hip Thrust (Barbell)
4
12-15 reps
-
4
Pec Deck (Machine)
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2A
Lat Pulldown
4
10-15 reps
-
2B
Reverse Pec Deck
4
12-15 reps
-
3
Hip Thrust (Barbell)
4
12-15 reps
-
4
Pec Deck (Machine)
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2A
Lat Pulldown
4
10-15 reps
-
2B
Reverse Pec Deck
4
12-15 reps
-
3
Hip Thrust (Barbell)
4
12-15 reps
-
4
Pec Deck (Machine)
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
4
10-15 reps
-
2A
Overhead Press (Machine)
3
6-10 reps
-
2B
Chest Supported Row (Machine)
3
8-12 reps
-
3
Hyperextension
4
10-12 reps
-
4
Calf Raise (Leg Press)
4
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
4
10-15 reps
-
2A
Overhead Press (Machine)
3
6-10 reps
-
2B
Chest Supported Row (Machine)
3
8-12 reps
-
3
Hyperextension
4
10-12 reps
-
4
Calf Raise (Leg Press)
4
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
4
10-15 reps
-
2A
Overhead Press (Machine)
3
6-10 reps
-
2B
Chest Supported Row (Machine)
3
8-12 reps
-
3
Hyperextension
4
10-12 reps
-
4
Calf Raise (Leg Press)
4
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
4
10-15 reps
-
2A
Overhead Press (Machine)
3
6-10 reps
-
2B
Chest Supported Row (Machine)
3
8-12 reps
-
3
Hyperextension
4
10-12 reps
-
4
Calf Raise (Leg Press)
4
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
4
10-15 reps
-
2A
Overhead Press (Machine)
3
6-10 reps
-
2B
Chest Supported Row (Machine)
3
8-12 reps
-
3
Hyperextension
4
10-12 reps
-
4
Calf Raise (Leg Press)
4
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
4
10-15 reps
-
2A
Overhead Press (Machine)
3
6-10 reps
-
2B
Chest Supported Row (Machine)
3
8-12 reps
-
3
Hyperextension
4
10-12 reps
-
4
Calf Raise (Leg Press)
4
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
4
10-15 reps
-
2A
Overhead Press (Machine)
3
6-10 reps
-
2B
Chest Supported Row (Machine)
3
8-12 reps
-
3
Hyperextension
4
10-12 reps
-
4
Calf Raise (Leg Press)
4
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
4
10-15 reps
-
2A
Overhead Press (Machine)
3
6-10 reps
-
2B
Chest Supported Row (Machine)
3
8-12 reps
-
3
Hyperextension
4
10-12 reps
-
4
Calf Raise (Leg Press)
4
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
4
10-15 reps
-
2A
Overhead Press (Machine)
3
6-10 reps
-
2B
Chest Supported Row (Machine)
3
8-12 reps
-
3
Hyperextension
4
10-12 reps
-
4
Calf Raise (Leg Press)
4
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
4
10-15 reps
-
2A
Overhead Press (Machine)
3
6-10 reps
-
2B
Chest Supported Row (Machine)
3
8-12 reps
-
3
Hyperextension
4
10-12 reps
-
4
Calf Raise (Leg Press)
4
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
4
10-15 reps
-
2A
Overhead Press (Machine)
3
6-10 reps
-
2B
Chest Supported Row (Machine)
3
8-12 reps
-
3
Hyperextension
4
10-12 reps
-
4
Calf Raise (Leg Press)
4
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
4
10-15 reps
-
2A
Overhead Press (Machine)
3
6-10 reps
-
2B
Chest Supported Row (Machine)
3
8-12 reps
-
3
Hyperextension
4
10-12 reps
-
4
Calf Raise (Leg Press)
4
12-15 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
4 Sets
6-10 Reps
-
2A
Chest Press (Machine)
4 Sets
4-8 Reps
-
2B
Alternating Dumbbell Curl
4 Sets
8-12 Reps
-
3
Decline Crunch
4 Sets
12-15 Reps
-
4
Calf Raise (Leg Press)
4 Sets
10-15 Reps
-
Day 2
1
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
-
2A
Lat Pulldown
4 Sets
10-15 Reps
-
2B
Reverse Pec Deck
4 Sets
12-15 Reps
-
3
Hip Thrust (Barbell)
4 Sets
12-15 Reps
-
4
Pec Deck (Machine)
4 Sets
10-15 Reps
-
Day 3
1
Lunge (Barbell)
4 Sets
10-15 Reps
-
2A
Overhead Press (Machine)
3 Sets
6-10 Reps
-
2B
Chest Supported Row (Machine)
3 Sets
8-12 Reps
-
3
Hyperextension
4 Sets
10-12 Reps
-
4
Calf Raise (Leg Press)
4 Sets
12-15 Reps
-