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BoostcampPNG

Beginner Glutes Full Body Routine

by Roshen T.
5 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
    Sep 11, 2024 03:41
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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