logo
BoostcampPNG

dream body ✨

by Fatema S.

Program Description

Glutes and abs

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Mar 27, 2025 06:14
  • Last Edited
    Mar 27, 2025 06:16
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Glute Kickback (Cable)
3
15 reps
-
2
Standing Cable Abductors
3
15 reps
-
3
Frog Pump
3
25 reps
-
4
Glute Bridge (Dumbbell)
3
12 reps
-
5
Toe Taps
1
40 mins
-
6
Side Plank
1
30 mins
-
7
Heel Tap
1
40 mins
-
8
Dead Bug
1
40 mins
-
9
Cardio (LISS)
1
45 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Glute Kickback (Cable)
3
15 reps
-
2
Standing Cable Abductors
3
15 reps
-
3
Frog Pump
3
25 reps
-
4
Glute Bridge (Dumbbell)
3
12 reps
-
5
Toe Taps
1
40 mins
-
6
Side Plank
1
30 mins
-
7
Heel Tap
1
40 mins
-
8
Dead Bug
1
40 mins
-
9
Cardio (LISS)
1
45 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Glute Kickback (Cable)
3
15 reps
-
2
Standing Cable Abductors
3
15 reps
-
3
Frog Pump
3
25 reps
-
4
Glute Bridge (Dumbbell)
3
12 reps
-
5
Toe Taps
1
40 mins
-
6
Side Plank
1
30 mins
-
7
Heel Tap
1
40 mins
-
8
Dead Bug
1
40 mins
-
9
Cardio (LISS)
1
45 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Glute Kickback (Cable)
3
15 reps
-
2
Standing Cable Abductors
3
15 reps
-
3
Frog Pump
3
25 reps
-
4
Glute Bridge (Dumbbell)
3
12 reps
-
5
Toe Taps
1
40 mins
-
6
Side Plank
1
30 mins
-
7
Heel Tap
1
40 mins
-
8
Dead Bug
1
40 mins
-
9
Cardio (LISS)
1
45 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Glute Kickback (Cable)
3
15 reps
-
2
Standing Cable Abductors
3
15 reps
-
3
Frog Pump
3
25 reps
-
4
Glute Bridge (Dumbbell)
3
12 reps
-
5
Toe Taps
1
40 mins
-
6
Side Plank
1
30 mins
-
7
Heel Tap
1
40 mins
-
8
Dead Bug
1
40 mins
-
9
Cardio (LISS)
1
45 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Glute Kickback (Cable)
3
15 reps
-
2
Standing Cable Abductors
3
15 reps
-
3
Frog Pump
3
25 reps
-
4
Glute Bridge (Dumbbell)
3
12 reps
-
5
Toe Taps
1
40 mins
-
6
Side Plank
1
30 mins
-
7
Heel Tap
1
40 mins
-
8
Dead Bug
1
40 mins
-
9
Cardio (LISS)
1
45 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Glute Kickback (Cable)
3
15 reps
-
2
Standing Cable Abductors
3
15 reps
-
3
Frog Pump
3
25 reps
-
4
Glute Bridge (Dumbbell)
3
12 reps
-
5
Toe Taps
1
40 mins
-
6
Side Plank
1
30 mins
-
7
Heel Tap
1
40 mins
-
8
Dead Bug
1
40 mins
-
9
Cardio (LISS)
1
45 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Glute Kickback (Cable)
3
15 reps
-
2
Standing Cable Abductors
3
15 reps
-
3
Frog Pump
3
25 reps
-
4
Glute Bridge (Dumbbell)
3
12 reps
-
5
Toe Taps
1
40 mins
-
6
Side Plank
1
30 mins
-
7
Heel Tap
1
40 mins
-
8
Dead Bug
1
40 mins
-
9
Cardio (LISS)
1
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wall Push Up
3
10-12 reps
-
2
Lateral Raise (Dumbbell)
3
15 reps
-
3
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
4
Arm Circle
1
2 mins
-
5
Chest Fly (Machine)
3
30 mins
-
6
Pull-Up (Assisted)
3
AMRAP
-
7
Cardio (LISS)
1
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wall Push Up
3
10-12 reps
-
2
Lateral Raise (Dumbbell)
3
15 reps
-
3
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
4
Arm Circle
1
2 mins
-
5
Chest Fly (Machine)
3
30 mins
-
6
Pull-Up (Assisted)
3
AMRAP
-
7
Cardio (LISS)
1
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wall Push Up
3
10-12 reps
-
2
Lateral Raise (Dumbbell)
3
15 reps
-
3
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
4
Arm Circle
1
2 mins
-
5
Chest Fly (Machine)
3
30 mins
-
6
Pull-Up (Assisted)
3
AMRAP
-
7
Cardio (LISS)
1
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wall Push Up
3
10-12 reps
-
2
Lateral Raise (Dumbbell)
3
15 reps
-
3
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
4
Arm Circle
1
2 mins
-
5
Chest Fly (Machine)
3
30 mins
-
6
Pull-Up (Assisted)
3
AMRAP
-
7
Cardio (LISS)
1
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wall Push Up
3
10-12 reps
-
2
Lateral Raise (Dumbbell)
3
15 reps
-
3
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
4
Arm Circle
1
2 mins
-
5
Chest Fly (Machine)
3
30 mins
-
6
Pull-Up (Assisted)
3
AMRAP
-
7
Cardio (LISS)
1
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wall Push Up
3
10-12 reps
-
2
Lateral Raise (Dumbbell)
3
15 reps
-
3
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
4
Arm Circle
1
2 mins
-
5
Chest Fly (Machine)
3
30 mins
-
6
Pull-Up (Assisted)
3
AMRAP
-
7
Cardio (LISS)
1
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wall Push Up
3
10-12 reps
-
2
Lateral Raise (Dumbbell)
3
15 reps
-
3
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
4
Arm Circle
1
2 mins
-
5
Chest Fly (Machine)
3
30 mins
-
6
Pull-Up (Assisted)
3
AMRAP
-
7
Cardio (LISS)
1
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wall Push Up
3
10-12 reps
-
2
Lateral Raise (Dumbbell)
3
15 reps
-
3
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
4
Arm Circle
1
2 mins
-
5
Chest Fly (Machine)
3
30 mins
-
6
Pull-Up (Assisted)
3
AMRAP
-
7
Cardio (LISS)
1
45 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Dumbbell)
3
10 reps
-
2
Hip Thrust (Dumbbell)
3
12 reps
-
3
Hamstring Curl
3
15 reps
-
4
Donkey Kicks
3
15 reps
-
5
Fire Hydrants
3
20 reps
-
6
Cardio (LISS)
1
45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Dumbbell)
3
10 reps
-
2
Hip Thrust (Dumbbell)
3
12 reps
-
3
Hamstring Curl
3
15 reps
-
4
Donkey Kicks
3
15 reps
-
5
Fire Hydrants
3
20 reps
-
6
Cardio (LISS)
1
45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Dumbbell)
3
10 reps
-
2
Hip Thrust (Dumbbell)
3
12 reps
-
3
Hamstring Curl
3
15 reps
-
4
Donkey Kicks
3
15 reps
-
5
Fire Hydrants
3
20 reps
-
6
Cardio (LISS)
1
45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Dumbbell)
3
10 reps
-
2
Hip Thrust (Dumbbell)
3
12 reps
-
3
Hamstring Curl
3
15 reps
-
4
Donkey Kicks
3
15 reps
-
5
Fire Hydrants
3
20 reps
-
6
Cardio (LISS)
1
45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Dumbbell)
3
10 reps
-
2
Hip Thrust (Dumbbell)
3
12 reps
-
3
Hamstring Curl
3
15 reps
-
4
Donkey Kicks
3
15 reps
-
5
Fire Hydrants
3
20 reps
-
6
Cardio (LISS)
1
45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Dumbbell)
3
10 reps
-
2
Hip Thrust (Dumbbell)
3
12 reps
-
3
Hamstring Curl
3
15 reps
-
4
Donkey Kicks
3
15 reps
-
5
Fire Hydrants
3
20 reps
-
6
Cardio (LISS)
1
45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Dumbbell)
3
10 reps
-
2
Hip Thrust (Dumbbell)
3
12 reps
-
3
Hamstring Curl
3
15 reps
-
4
Donkey Kicks
3
15 reps
-
5
Fire Hydrants
3
20 reps
-
6
Cardio (LISS)
1
45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Dumbbell)
3
10 reps
-
2
Hip Thrust (Dumbbell)
3
12 reps
-
3
Hamstring Curl
3
15 reps
-
4
Donkey Kicks
3
15 reps
-
5
Fire Hydrants
3
20 reps
-
6
Cardio (LISS)
1
45 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1 mins
-
2
Crab Walk
3
30 mins
-
3
Step-Up (Weighted)
3
10 reps
-
4
Standing Knee Drive
3
20 reps
-
5
Plank Hip Dip
3
20 reps
-
6
Cardio (LISS)
1
45 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1 mins
-
2
Crab Walk
3
30 mins
-
3
Step-Up (Weighted)
3
10 reps
-
4
Standing Knee Drive
3
20 reps
-
5
Plank Hip Dip
3
20 reps
-
6
Cardio (LISS)
1
45 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1 mins
-
2
Crab Walk
3
30 mins
-
3
Step-Up (Weighted)
3
10 reps
-
4
Standing Knee Drive
3
20 reps
-
5
Plank Hip Dip
3
20 reps
-
6
Cardio (LISS)
1
45 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1 mins
-
2
Crab Walk
3
30 mins
-
3
Step-Up (Weighted)
3
10 reps
-
4
Standing Knee Drive
3
20 reps
-
5
Plank Hip Dip
3
20 reps
-
6
Cardio (LISS)
1
45 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1 mins
-
2
Crab Walk
3
30 mins
-
3
Step-Up (Weighted)
3
10 reps
-
4
Standing Knee Drive
3
20 reps
-
5
Plank Hip Dip
3
20 reps
-
6
Cardio (LISS)
1
45 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1 mins
-
2
Crab Walk
3
30 mins
-
3
Step-Up (Weighted)
3
10 reps
-
4
Standing Knee Drive
3
20 reps
-
5
Plank Hip Dip
3
20 reps
-
6
Cardio (LISS)
1
45 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1 mins
-
2
Crab Walk
3
30 mins
-
3
Step-Up (Weighted)
3
10 reps
-
4
Standing Knee Drive
3
20 reps
-
5
Plank Hip Dip
3
20 reps
-
6
Cardio (LISS)
1
45 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1 mins
-
2
Crab Walk
3
30 mins
-
3
Step-Up (Weighted)
3
10 reps
-
4
Standing Knee Drive
3
20 reps
-
5
Plank Hip Dip
3
20 reps
-
6
Cardio (LISS)
1
45 mins
-
Week 1
1 / 8 Weeks
Day 1
1
Glute Kickback (Cable)
3 Sets
15 Reps
-
2
Standing Cable Abductors
3 Sets
15 Reps
-
3
Frog Pump
3 Sets
25 Reps
-
4
Glute Bridge (Dumbbell)
3 Sets
12 Reps
-
5
Toe Taps
1 Set
40 mins
-
6
Side Plank
1 Set
30 mins
-
7
Heel Tap
1 Set
40 mins
-
8
Dead Bug
1 Set
40 mins
-
9
Cardio (LISS)
1 Set
45 mins
-
Day 3
1
Cardio (LISS)
1 Set
60 mins
-
Day 4
1
Glute Bridge (Dumbbell)
3 Sets
10 Reps
-
2
Hip Thrust (Dumbbell)
3 Sets
12 Reps
-
3
Hamstring Curl
3 Sets
15 Reps
-
4
Donkey Kicks
3 Sets
15 Reps
-
5
Fire Hydrants
3 Sets
20 Reps
-
6
Cardio (LISS)
1 Set
45 mins
-
Day 5
1
Walk
1 Set
1 mins
-
2
Crab Walk
3 Sets
30 mins
-
3
Step-Up (Weighted)
3 Sets
10 Reps
-
4
Standing Knee Drive
3 Sets
20 Reps
-
5
Plank Hip Dip
3 Sets
20 Reps
-
6
Cardio (LISS)
1 Set
45 mins
-
Day 2
1
Wall Push Up
3 Sets
10-12 Reps
-
2
Lateral Raise (Dumbbell)
3 Sets
15 Reps
-
3
Overhead Tricep Extension (Dumbbell)
3 Sets
12 Reps
-
4
Arm Circle
1 Set
2 mins
-
5
Chest Fly (Machine)
3 Sets
30 mins
-
6
Pull-Up (Assisted)
3 Sets
AMRAP
-
7
Cardio (LISS)
1 Set
45 mins
-