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
    Jun 18, 2025 11:52

Summary

Transform your physique with the **Dream Body ✨** program, an 8-week journey designed to sculpt and strengthen your glutes, core, and upper body. Committing just 5 days a week, you'll engage in targeted workouts featuring glute isolation, HIIT, and cardio, ensuring a balanced approach to fitness. Each session is crafted to maximize results, utilizing both bodyweight and dumbbell exercises tailored for all fitness levels. Get ready to embrace your dream body and unleash your potential!
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
-