Glutes and Upper body!
Unleash your inner strength and redefine your limits in just 6 weeks—let’s sculpt the body you deserve!
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Barbell) | 3 | 6 reps |
| 2 | Glute Kickback (Cable) | 3 | 12 reps |
| 3 | Hip Abductor (Machine) | 3 | 15 reps |
| 4 | Leg Press (45 Degrees) | 3 | 10 reps |
| 5 | Step-Up (Weighted) | 3 | 12 reps |
| 6 | Back Extension | 3 | 12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Lat Pulldown | 3 | 8 reps |
| 2 | Seated Shoulder Press (Dumbbell) | 3 | 8 reps |
| 3 | Face Pull | 3 | 12 reps |
| 4 | Bicep Curl (Cable) | 3 | 10 reps |
| 5 | Tricep Rope Push Down (Cable) | 3 | 12 reps |
| 6 | Cable Crunch | 3 | 12 reps |
| 7 | Wood Chop | 3 | 10 reps |
| 8 | Dead Bug | 3 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Romanian Deadlift (Barbell) | 3 | 8 reps |
| 2 | Pull Through (Cable) | 3 | 12 reps |
| 3 | Glute Med Kickback | 3 | 12 reps |
| 4 | Leg Curl | 3 | 10 reps |
| 5 | Bulgarian Split Squat (Dumbbell) | 3 | 8 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 3 | 8 reps |
| 2 | Seated Row (Cable) | 3 | 0 reps |
| 3 | Lateral Raise (Dumbbell) | 4 | 0 reps |
| 4 | Hammer Curl (Cable) | 3 | 10 reps |
| 5 | Pallof Press | 3 | 12 reps |
| 6 | Hanging Knee Raise | 3 | 10 reps |
| 7 | Plank | 2 | 1 min |
Weeks 2–6 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Glutes and Upper body! is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 6 weeks are fully unlocked.
This program is built around a full 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 50 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.
Glutes and Upper body! 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 6 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Glutes and Upper body! 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.
Get started
