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Back And Glutes Focus Training

by Janna

Program Description

**Back And Glutes Focus Training** Unlock your strength and sculpt your physique with this dynamic 5-week program designed specifically to target your back and glutes. Comprising 15 sessions, you'll engage in a variety of compound and isolation movements, including barbell hip thrusts and Romanian deadlifts, to maximize muscle activation and growth. Each workout is crafted to challenge your limits, ensuring you build a powerful posterior chain while enhancing overall stability and strength. Get ready to transform your training and achieve the results you've been striving for!

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    10 minutes
  • Created
    Mar 03, 2026 04:20
  • Last Edited
    Mar 03, 2026 04:34
Muscle Engagement
Front
Back
MuscleSet
Glutes
18%
Hamstrings
13.5%
Abs
9.7%
Upper Back
9.4%
Quadriceps
9%
Lats
6.7%
Front Delts
6.4%
Middle Delts
6%
Rear Delts
5.6%
Triceps
5.2%
Lower Back
3.4%
Biceps
3.4%
Chest
1.5%
Abductors
1.1%
Adductors
1.1%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
3 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
3 reps
RPE 8.5
3
Leg Press (45 Degrees)
3
3 reps
RPE 7.5
4
Glute Kickback (Cable)
3
3 reps
RPE 9.5
5
Decline Sit Up (Bodyweight)
3
3 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8.5
3
Leg Press (45 Degrees)
3
10 reps
RPE 7.5
4
Glute Kickback (Cable)
3
10 reps
RPE 9.5
5
Decline Sit Up (Bodyweight)
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
3 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
3 reps
RPE 8.5
3
Leg Press (45 Degrees)
3
3 reps
RPE 7.5
4
Glute Kickback (Cable)
3
3 reps
RPE 9.5
5
Decline Sit Up (Bodyweight)
3
3 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
3 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
3 reps
RPE 8.5
3
Leg Press (45 Degrees)
3
3 reps
RPE 7.5
4
Glute Kickback (Cable)
3
3 reps
RPE 9.5
5
Decline Sit Up (Bodyweight)
3
3 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
3 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
3 reps
RPE 8.5
3
Leg Press (45 Degrees)
3
3 reps
RPE 7.5
4
Glute Kickback (Cable)
3
3 reps
RPE 9.5
5
Decline Sit Up (Bodyweight)
3
3 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
One Arm Bent Over Row
3
10 reps
RPE 9.5
2
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8.5
5
Push Up (Incline)
2
15 reps
RPE 8
6
Tricep Dip (Bodyweight)
2
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
One Arm Bent Over Row
3
10 reps
RPE 9.5
2
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8.5
5
Push Up (Incline)
2
15 reps
RPE 8
6
Tricep Dip (Bodyweight)
2
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
One Arm Bent Over Row
3
10 reps
RPE 9.5
2
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8.5
5
Push Up (Incline)
2
15 reps
RPE 8
6
Tricep Dip (Bodyweight)
2
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
One Arm Bent Over Row
3
10 reps
RPE 9.5
2
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8.5
5
Push Up (Incline)
2
15 reps
RPE 8
6
Tricep Dip (Bodyweight)
2
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
One Arm Bent Over Row
3
10 reps
RPE 9.5
2
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8.5
5
Push Up (Incline)
2
15 reps
RPE 8
6
Tricep Dip (Bodyweight)
2
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
RPE 8.5
2
Squat (Barbell)
3
10 reps
RPE 7.5
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 9
4
Glute Kickback (Cable)
3
10 reps
RPE 9.5
5
Wide Grip Lat Pulldown
1
1
15 reps
7 reps
RPE 9.5
RPE 9.5
6
Lat Pulldown (Close Grip)
1
1
7 reps
15 reps
-
-
7
Seated Row (Cable)
2
15 reps
RPE 7
8
Face Pull
2
15 reps
RPE 7
9
Leg Raise (Captain's Chair)
2
8 reps
RPE 8.5
10
Plank
2
1 mins
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
RPE 8.5
2
Squat (Barbell)
3
10 reps
RPE 7.5
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 9
4
Glute Kickback (Cable)
3
10 reps
RPE 9.5
5
Wide Grip Lat Pulldown
1
1
15 reps
7 reps
RPE 9.5
RPE 9.5
6
Lat Pulldown (Close Grip)
1
1
7 reps
15 reps
-
-
7
Seated Row (Cable)
2
15 reps
RPE 7
8
Face Pull
2
15 reps
RPE 7
9
Leg Raise (Captain's Chair)
2
8 reps
RPE 8.5
10
Plank
2
1 mins
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
RPE 8.5
2
Squat (Barbell)
3
10 reps
RPE 7.5
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 9
4
Glute Kickback (Cable)
3
10 reps
RPE 9.5
5
Wide Grip Lat Pulldown
1
1
15 reps
7 reps
RPE 9.5
RPE 9.5
6
Lat Pulldown (Close Grip)
1
1
7 reps
15 reps
-
-
7
Seated Row (Cable)
2
15 reps
RPE 7
8
Face Pull
2
15 reps
RPE 7
9
Leg Raise (Captain's Chair)
2
8 reps
RPE 8.5
10
Plank
2
1 mins
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
RPE 8.5
2
Squat (Barbell)
3
10 reps
RPE 7.5
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 9
4
Glute Kickback (Cable)
3
10 reps
RPE 9.5
5
Wide Grip Lat Pulldown
1
1
15 reps
7 reps
RPE 9.5
RPE 9.5
6
Lat Pulldown (Close Grip)
1
1
7 reps
15 reps
-
-
7
Seated Row (Cable)
2
15 reps
RPE 7
8
Face Pull
2
15 reps
RPE 7
9
Leg Raise (Captain's Chair)
2
8 reps
RPE 8.5
10
Plank
2
1 mins
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
RPE 8.5
2
Squat (Barbell)
3
10 reps
RPE 7.5
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 9
4
Glute Kickback (Cable)
3
10 reps
RPE 9.5
5
Wide Grip Lat Pulldown
1
1
15 reps
7 reps
RPE 9.5
RPE 9.5
6
Lat Pulldown (Close Grip)
1
1
7 reps
15 reps
-
-
7
Seated Row (Cable)
2
15 reps
RPE 7
8
Face Pull
2
15 reps
RPE 7
9
Leg Raise (Captain's Chair)
2
8 reps
RPE 8.5
10
Plank
2
1 mins
RPE 8.5
Week 1
1 / 5 Weeks
Day 1
1
Hip Thrust (Barbell)
3 Sets
3 Reps
@9
2
Romanian Deadlift (Barbell)
3 Sets
3 Reps
@8.5
3
Leg Press (45 Degrees)
3 Sets
3 Reps
@7.5
4
Glute Kickback (Cable)
3 Sets
3 Reps
@9.5
5
Decline Sit Up (Bodyweight)
3 Sets
3 Reps
@10
Day 2
1
One Arm Bent Over Row
3 Sets
10 Reps
@9.5
2
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
@10
3
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@8
4
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@8.5
5
Push Up (Incline)
2 Sets
15 Reps
@8
6
Tricep Dip (Bodyweight)
2 Sets
15 Reps
@8
Day 3
1
Hip Thrust (Barbell)
3 Sets
8 Reps
@8.5
2
Squat (Barbell)
3 Sets
10 Reps
@7.5
3
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
@9
4
Glute Kickback (Cable)
3 Sets
10 Reps
@9.5
5
Wide Grip Lat Pulldown
1 Set
1 Set
15 Reps
7 Reps
@9.5
@9.5
6
Lat Pulldown (Close Grip)
1 Set
1 Set
7 Reps
15 Reps
-
-
7
Seated Row (Cable)
2 Sets
15 Reps
@7
8
Face Pull
2 Sets
15 Reps
@7
9
Leg Raise (Captain's Chair)
2 Sets
8 Reps
@8.5
10
Plank
2 Sets
1 mins
@8.5