Glutes and Upper body!

by Elke H.

1 athletes joined

Program Description

**Muscle Mummy at It Again** is a comprehensive 6-week workout program designed to help you build strength and muscle across all major muscle groups. With 24 training sessions packed into this program, you'll engage in a variety of exercises, including barbell squats, cable kickbacks, and dumbbell presses, ensuring a balanced approach to your fitness journey. Each workout is structured to challenge you progressively, making it perfect for both beginners and seasoned lifters looking to enhance their routine. Get ready to transform your body and unleash your inner strength!

Program Overview

Level
Intermediate, Novice
Goal
Muscle & Sculpting
Equipment
Full Gym
Program Length
6 weeks
Time Per Workout
50 minutes
Created
Nov 16, 2025 07:31
Last Edited
Nov 16, 2025 08:08

Muscle Engagement

Front

Back

MuscleSet

Glutes

17.8%

Abs

14.7%

Hamstrings

10.5%

Quadriceps

9.1%

Biceps

6.4%

Upper Back

6.4%

Middle Delts

5.3%

Front Delts

Triceps

Lower Back

4.1%

Lats

4.1%

Abductors

2.7%

Rear Delts

2.4%

Stretching

2.3%

Chest

2.3%

Adductors

0.9%

Forearms

0.9%

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

WEEK 6

Day 1

Squat (Barbell)

6 reps

Glute Kickback (Cable)

12 reps

Hip Abductor (Machine)

15 reps

Leg Press (45 Degrees)

10 reps

Step-Up (Weighted)

12 reps

Back Extension

12 reps

Day 1

Squat (Barbell)

6 reps

Glute Kickback (Cable)

12 reps

Hip Abductor (Machine)

15 reps

Leg Press (45 Degrees)

10 reps

Step-Up (Weighted)

12 reps

Back Extension

12 reps

Day 1

Squat (Barbell)

6 reps

Glute Kickback (Cable)

12 reps

Hip Abductor (Machine)

15 reps

Leg Press (45 Degrees)

10 reps

Step-Up (Weighted)

12 reps

Back Extension

12 reps

Day 1

Squat (Barbell)

6 reps

Glute Kickback (Cable)

12 reps

Hip Abductor (Machine)

15 reps

Leg Press (45 Degrees)

10 reps

Step-Up (Weighted)

12 reps

Back Extension

12 reps

Day 1

Squat (Barbell)

6 reps

Glute Kickback (Cable)

12 reps

Hip Abductor (Machine)

15 reps

Leg Press (45 Degrees)

10 reps

Step-Up (Weighted)

12 reps

Back Extension

12 reps

Day 1

Squat (Barbell)

6 reps

Glute Kickback (Cable)

12 reps

Hip Abductor (Machine)

15 reps

Leg Press (45 Degrees)

10 reps

Step-Up (Weighted)

12 reps

Back Extension

12 reps

Day 2

Lat Pulldown

8 reps

Seated Shoulder Press (Dumbbell)

8 reps

Face Pull

12 reps

Bicep Curl (Cable)

10 reps

Tricep Rope Push Down (Cable)

12 reps

Cable Crunch

12 reps

Wood Chop

10 reps

Dead Bug

Day 2

Lat Pulldown

8 reps

Seated Shoulder Press (Dumbbell)

8 reps

Face Pull

12 reps

Bicep Curl (Cable)

10 reps

Tricep Rope Push Down (Cable)

12 reps

Cable Crunch

12 reps

Wood Chop

10 reps

Dead Bug

Day 2

Lat Pulldown

8 reps

Seated Shoulder Press (Dumbbell)

8 reps

Face Pull

12 reps

Bicep Curl (Cable)

10 reps

Tricep Rope Push Down (Cable)

12 reps

Cable Crunch

12 reps

Wood Chop

10 reps

Dead Bug

Day 2

Lat Pulldown

8 reps

Seated Shoulder Press (Dumbbell)

8 reps

Face Pull

12 reps

Bicep Curl (Cable)

10 reps

Tricep Rope Push Down (Cable)

12 reps

Cable Crunch

12 reps

Wood Chop

10 reps

Dead Bug

Day 2

Lat Pulldown

8 reps

Seated Shoulder Press (Dumbbell)

8 reps

Face Pull

12 reps

Bicep Curl (Cable)

10 reps

Tricep Rope Push Down (Cable)

12 reps

Cable Crunch

12 reps

Wood Chop

10 reps

Dead Bug

Day 2

Lat Pulldown

8 reps

Seated Shoulder Press (Dumbbell)

8 reps

Face Pull

12 reps

Bicep Curl (Cable)

10 reps

Tricep Rope Push Down (Cable)

12 reps

Cable Crunch

12 reps

Wood Chop

10 reps

Dead Bug

Day 3

Romanian Deadlift (Barbell)

8 reps

Pull Through (Cable)

12 reps

Glute Med Kickback

12 reps

Leg Curl

10 reps

Bulgarian Split Squat (Dumbbell)

8 reps

Day 3

Romanian Deadlift (Barbell)

8 reps

Pull Through (Cable)

12 reps

Glute Med Kickback

12 reps

Leg Curl

10 reps

Bulgarian Split Squat (Dumbbell)

8 reps

Day 3

Romanian Deadlift (Barbell)

8 reps

Pull Through (Cable)

12 reps

Glute Med Kickback

12 reps

Leg Curl

10 reps

Bulgarian Split Squat (Dumbbell)

8 reps

Day 3

Romanian Deadlift (Barbell)

8 reps

Pull Through (Cable)

12 reps

Glute Med Kickback

12 reps

Leg Curl

10 reps

Bulgarian Split Squat (Dumbbell)

8 reps

Day 3

Romanian Deadlift (Barbell)

8 reps

Pull Through (Cable)

12 reps

Glute Med Kickback

12 reps

Leg Curl

10 reps

Bulgarian Split Squat (Dumbbell)

8 reps

Day 3

Romanian Deadlift (Barbell)

8 reps

Pull Through (Cable)

12 reps

Glute Med Kickback

12 reps

Leg Curl

10 reps

Bulgarian Split Squat (Dumbbell)

8 reps

Day 4

Incline Bench Press (Dumbbell)

8 reps

Seated Row (Cable)

Lateral Raise (Dumbbell)

Hammer Curl (Cable)

10 reps

Pallof Press

12 reps

Hanging Knee Raise

10 reps

Plank

1 mins

Day 4

Incline Bench Press (Dumbbell)

8 reps

Seated Row (Cable)

Lateral Raise (Dumbbell)

Hammer Curl (Cable)

10 reps

Pallof Press

12 reps

Hanging Knee Raise

10 reps

Plank

1 mins

Day 4

Incline Bench Press (Dumbbell)

8 reps

Seated Row (Cable)

Lateral Raise (Dumbbell)

Hammer Curl (Cable)

10 reps

Pallof Press

12 reps

Hanging Knee Raise

10 reps

Plank

1 mins

Day 4

Incline Bench Press (Dumbbell)

8 reps

Seated Row (Cable)

Lateral Raise (Dumbbell)

Hammer Curl (Cable)

10 reps

Pallof Press

12 reps

Hanging Knee Raise

10 reps

Plank

1 mins

Day 4

Incline Bench Press (Dumbbell)

8 reps

Seated Row (Cable)

Lateral Raise (Dumbbell)

Hammer Curl (Cable)

10 reps

Pallof Press

12 reps

Hanging Knee Raise

10 reps

Plank

1 mins

Day 4

Incline Bench Press (Dumbbell)

8 reps

Seated Row (Cable)

Lateral Raise (Dumbbell)

Hammer Curl (Cable)

10 reps

Pallof Press

12 reps

Hanging Knee Raise

10 reps

Plank

1 mins

Day 1

Squat (Barbell)

3 Sets

6 Reps

Glute Kickback (Cable)

3 Sets

12 Reps

Hip Abductor (Machine)

3 Sets

15 Reps

Leg Press (45 Degrees)

3 Sets

10 Reps

Step-Up (Weighted)

3 Sets

12 Reps

Back Extension

3 Sets

12 Reps

Day 2

Lat Pulldown

3 Sets

8 Reps

Seated Shoulder Press (Dumbbell)

3 Sets

8 Reps

Face Pull

3 Sets

12 Reps

Bicep Curl (Cable)

3 Sets

10 Reps

Tricep Rope Push Down (Cable)

3 Sets

12 Reps

Cable Crunch

3 Sets

12 Reps

Wood Chop

3 Sets

10 Reps

Dead Bug

3 Sets

Day 3

Romanian Deadlift (Barbell)

3 Sets

8 Reps

Pull Through (Cable)

3 Sets

12 Reps

Glute Med Kickback

3 Sets

12 Reps

Leg Curl

3 Sets

10 Reps

Bulgarian Split Squat (Dumbbell)

3 Sets

8 Reps

Day 4

Incline Bench Press (Dumbbell)

3 Sets

8 Reps

Seated Row (Cable)

3 Sets

Lateral Raise (Dumbbell)

4 Sets

Hammer Curl (Cable)

3 Sets

10 Reps

Pallof Press

3 Sets

12 Reps

Hanging Knee Raise

3 Sets

10 Reps

Plank

2 Sets

1 mins