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Women's 4 Day Full Body glute focus

by Cecilia G.

Program Description

Glute focused full body program. Intensity and set progress over the 4 week cycle and then restarts week 1 with the lower volume and intensity for a bit of recovery. You can repeat this until you are satisfied or when you want to prioritize another muscle group. Intensity uses RPE progression. Volume increases with more sets. To keep the duration of each session manageable we utilize supersets. Resting time between each normal set should be around 1:30-2 min and between supersets around 1:30.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    70 minutes
  • Created
    Sep 13, 2025 04:28
  • Last Edited
    Sep 13, 2025 06:51
Muscle Engagement
Front
Back
MuscleSet
Glutes
13.1%
Hamstrings
11.5%
Quadriceps
10.7%
Triceps
9.1%
Middle Delts
8.3%
Upper Back
7.4%
Front Delts
7%
Lats
7%
Biceps
6.5%
Abs
5.4%
Chest
4.3%
Lower Back
4%
Calves
2.3%
Adductors
1.6%
Forearms
0.8%
Rear Delts
0.8%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 7
3A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 7
3B
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 7-8
4A
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 7-9
4B
Leg Extension
3
10-15 reps
RPE 8-9
4C
Lat Pulldown
3
8-10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
3A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
3B
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 7-8
4A
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 7-9
4B
Leg Extension
3
10-15 reps
RPE 8-9
4C
Lat Pulldown
3
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
6-10 reps
RPE 8
3A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
3B
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 7-8
4A
Lateral Raise (Dumbbell)
4
8-15 reps
RPE 7-9
4B
Leg Extension
4
10-15 reps
RPE 8-9
4C
Lat Pulldown
4
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
RPE 9
2
Romanian Deadlift (Barbell)
4
6-10 reps
RPE 8
3A
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
RPE 8
3B
Seated Shoulder Press (Dumbbell)
4
8-12 reps
RPE 8-9
4A
Lateral Raise (Dumbbell)
4
8-15 reps
RPE 7-9
4B
Leg Extension
4
10-15 reps
RPE 8-9
4C
Lat Pulldown
4
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-10 reps
RPE 7
2
Chest Press (Machine)
3
8-12 reps
RPE 7
3
Chest Supported Row (Machine)
3
8-12 reps
RPE 7
4A
Cable Crunch
3
10-15 reps
RPE 8
4B
Tricep Rope Push Down (Cable)
4
8-12 reps
RPE 8
5A
Bicep Curl (Cable)
4
8-12 reps
RPE 7
5B
Glute Kickback (Cable)
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-10 reps
RPE 8
2
Chest Press (Machine)
3
8-12 reps
RPE 8
3
Chest Supported Row (Machine)
3
8-12 reps
RPE 8
4A
Cable Crunch
4
10-15 reps
RPE 8
4B
Tricep Rope Push Down (Cable)
4
8-12 reps
RPE 8
5A
Bicep Curl (Cable)
4
8-12 reps
RPE 8
5B
Glute Kickback (Cable)
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
6-10 reps
RPE 8
2
Chest Press (Machine)
4
8-12 reps
RPE 8
3
Chest Supported Row (Machine)
4
8-12 reps
RPE 8
4A
Cable Crunch
4
10-15 reps
RPE 8
4B
Tricep Rope Push Down (Cable)
4
8-12 reps
RPE 8
5A
Bicep Curl (Cable)
4
8-12 reps
RPE 8
5B
Glute Kickback (Cable)
4
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Chest Press (Machine)
4
8-12 reps
RPE 9
3
Chest Supported Row (Machine)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4A
Cable Crunch
4
10-15 reps
RPE 8
4B
Tricep Rope Push Down (Cable)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5A
Bicep Curl (Cable)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5B
Glute Kickback (Cable)
3
1
10-12 reps
10-12 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
6-10 reps
RPE 7
2A
Hip Thrust (Barbell)
3
6-10 reps
RPE 7
2B
Standing Shoulder Press (Dumbbell)
3
8-12 reps
RPE 7
3A
Front Foot Elevated Split Squat
3
8-12 reps
RPE 7
3B
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8
4A
Leg Extension
4
10-15 reps
RPE 8
4B
Lying Leg Curl
4
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
6-10 reps
RPE 8
2A
Hip Thrust (Barbell)
3
6-10 reps
RPE 8
2B
Standing Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
3A
Front Foot Elevated Split Squat
3
8-12 reps
RPE 8
3B
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8
4A
Leg Extension
4
10-15 reps
RPE 8
4B
Lying Leg Curl
4
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
6-10 reps
RPE 8
2A
Hip Thrust (Barbell)
3
6-10 reps
RPE 9
2B
Standing Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
3A
Front Foot Elevated Split Squat
3
8-12 reps
RPE 9
3B
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
4A
Leg Extension
4
10-15 reps
RPE 9
4B
Lying Leg Curl
4
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
1
6-10 reps
6-10 reps
RPE 8
RPE 10
2A
Hip Thrust (Barbell)
4
6-10 reps
RPE 9
2B
Standing Shoulder Press (Dumbbell)
4
8-12 reps
RPE 9
3A
Front Foot Elevated Split Squat
3
8-12 reps
RPE 9
3B
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
4A
Leg Extension
4
10-15 reps
RPE 9
4B
Lying Leg Curl
4
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 7
1B
Chest Supported Row (Machine)
3
8-12 reps
RPE 7
2A
Cable Glute Abduction
3
8-12 reps
RPE 8
2B
Lat Pulldown
3
8-10 reps
RPE 7
3A
Chest Press (Machine)
4
8-12 reps
RPE 7
3B
Standing Calf Raise
4
10-15 reps
RPE 8
4A
Overhead Tricep Extension (Cable)
3
7-12 reps
RPE 7
4B
Bicep Curl (Cable)
3
8-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
1B
Chest Supported Row (Machine)
3
8-12 reps
RPE 8
2A
Cable Glute Abduction
3
8-12 reps
RPE 8
2B
Lat Pulldown
3
8-10 reps
RPE 8
3A
Standing Calf Raise
4
10-15 reps
RPE 8
3B
Chest Press (Machine)
4
8-12 reps
RPE 8
4A
Overhead Tricep Extension (Cable)
3
7-12 reps
RPE 8
4B
Bicep Curl (Cable)
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
4
6-10 reps
RPE 8
1B
Chest Supported Row (Machine)
4
8-12 reps
RPE 8
2A
Cable Glute Abduction
3
8-12 reps
RPE 8
2B
Lat Pulldown
3
8-10 reps
RPE 8
3A
Standing Calf Raise
4
10-15 reps
RPE 9
3B
Chest Press (Machine)
4
8-12 reps
RPE 9
4A
Overhead Tricep Extension (Cable)
3
7-12 reps
RPE 8
4B
Bicep Curl (Cable)
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
4
6-10 reps
RPE 8
1B
Chest Supported Row (Machine)
4
8-12 reps
RPE 8
2A
Cable Glute Abduction
3
8-12 reps
RPE 8
2B
Lat Pulldown
3
8-10 reps
RPE 8
3A
Standing Calf Raise
4
10-15 reps
RPE 9
3B
Chest Press (Machine)
4
8-12 reps
RPE 9
4A
Overhead Tricep Extension (Cable)
4
7-12 reps
RPE 8
4B
Bicep Curl (Cable)
4
8-12 reps
RPE 8
Week 1
1 / 4 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@7
@7
@7
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@7
@7
@7
3A
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7
@7
@7
3B
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7-8
@7-8
@7-8
4A
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
8-15 Reps
8-15 Reps
8-15 Reps
@7-9
@7-9
@7-9
4B
Leg Extension
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8-9
@8-9
@8-9
4C
Lat Pulldown
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@7
@7
@7
Day 2
1
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@7
@7
@7
2
Chest Press (Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7
@7
@7
3
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7
@7
@7
4A
Cable Crunch
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8
@8
@8
4B
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@8
@8
@8
@8
5A
Bicep Curl (Cable)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@7
@7
@7
@7
5B
Glute Kickback (Cable)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@8
@8
Day 3
1
Sumo Deadlift (Barbell)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@7
@7
@7
2A
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@7
@7
@7
2B
Standing Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7
@7
@7
3A
Front Foot Elevated Split Squat
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7
@7
@7
3B
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@8
@8
4A
Leg Extension
1 Set
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
10-15 Reps
@8
@8
@8
@8
4B
Lying Leg Curl
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
@8
@8
@8
@8
Day 4
1A
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@7
@7
@7
1B
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7
@7
@7
2A
Cable Glute Abduction
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@8
@8
2B
Lat Pulldown
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@7
@7
@7
3A
Chest Press (Machine)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@7
@7
@7
@7
3B
Standing Calf Raise
1 Set
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
10-15 Reps
@8
@8
@8
@8
4A
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
7-12 Reps
7-12 Reps
7-12 Reps
@7
@7
@7
4B
Bicep Curl (Cable)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7
@7
@7