logo
BoostcampPNG

Muscle Mommy 2024 (glutes focus leg days)

by Midori M.
420 athletes joined

Program Description

So I made this new routine for me but why not share? (Some important points below) If you want to build glutes and a nice upper body this might be for you, if you have the time def try it out ;) -I made the program for myself, it’s more of a routine so it’s NOT a one-week thing -Change the intensity accordingly -Rep ranges that work for me, you may want to change them -Cardio can be replaced with whatever honestly -Time is uhhhh could take you one hour or maybe two ƪ(˘⌣˘)ʃ

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    60 minutes
  • Created
    Jan 07, 2024 01:33
  • Last Edited
    Jun 18, 2025 12:41

Summary

Unlock your glute potential with the Muscle Mommy 2024 program, designed specifically for those looking to sculpt and strengthen their lower body. Over the course of one week, you'll engage in daily workouts featuring targeted exercises like barbell hip thrusts, Romanian deadlifts, and leg presses, all tailored to maximize glute activation. With a full gym setup, this program offers a comprehensive approach to building strength and definition, ensuring you stay motivated and challenged every step of the way. Get ready to elevate your leg days to new heights!
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
1
10-12 reps
10-12 reps
-
RPE 8.5
2
Romanian Deadlift (Barbell)
3
2
6-10 reps
6-8 reps
-
-
3
Sumo Deadlift (Dumbbell)
2
2
12-15 reps
10-12 reps
-
-
4
Leg Press
2
1
1
6-10 reps
6-8 reps
6-8 reps
-
-
RPE 9.5
5
Leg Curl
1
1
1
6-10 reps
6-10 reps
6-8 reps
-
-
-
6
Hyperextension
2
20 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
2
Bench Press (Barbell)
1
1
1
1
12 reps
8 reps
10 reps
8 reps
-
-
-
RPE 8.5
3
Overhead Press (Machine)
1
1
1
1
10 reps
8 reps
12 reps
10 reps
-
-
RPE 8.5
RPE 8.5
4
Incline Bench Press (Dumbbell)
1
1
1
6 reps
10 reps
8 reps
-
-
RPE 9.5
5
Chest Fly (Machine)
1
2
8 reps
12 reps
-
-
6A
Lateral Raise (Dumbbell)
3
15 reps
-
6B
Rear Delt Fly (Dumbbell)
2
1
15 reps
12 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Mobility
1
2 mins
-
2
Stretching
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
8-12 reps
6-10 reps
6-10 reps
-
-
RPE 8.5
2
Leg Extension
1
2
1
8-10 reps
10-12 reps
6-10 reps
-
-
RPE 9.5
3
Hip Abductor (Machine)
1
2
15 reps
15 reps
RPE 9
RPE 10
4A
Goblet Squat
3
10-12 reps
-
4B
Squat (Bodyweight)
3
12 reps
-
5
Standing Calf Raise
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 8.5
2
Pull-Up (Band)
2
1
1
10-12 reps
8-10 reps
6-10 reps
-
-
RPE 8.5
3
Seated Row (Cable)
1
1
1
8-10 reps
8-10 reps
6-10 reps
RPE 8.5
RPE 8
RPE 9
4
Lateral Raise (Dumbbell)
2
1
12 reps
15 reps
-
-
5
Hammer Curl
3
10-12 reps
-
6
Chest Supported Row (Machine)
3
15 reps
-
7
Rear Delt Fly (Machine)
1
2
1
8 reps
12 reps
10 reps
-
-
-
8
Bicep Curl (Machine)
1
1
1
10 reps
12 reps
12 reps
-
-
RPE 9.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Jog
1
30 mins
RPE 7
2
Knee Raise (Captain's Chair)
3
10-12 reps
-
3
Side Crunch (Cable)
2
2
15 reps
12 reps
-
-
Week 1
1 / 1 Weeks
Day 1
1
Hip Thrust (Barbell)
3 Sets
1 Set
10-12 Reps
10-12 Reps
-
@8.5
2
Romanian Deadlift (Barbell)
3 Sets
2 Sets
6-10 Reps
6-8 Reps
-
-
3
Sumo Deadlift (Dumbbell)
2 Sets
2 Sets
12-15 Reps
10-12 Reps
-
-
4
Leg Press
2 Sets
1 Set
1 Set
6-10 Reps
6-8 Reps
6-8 Reps
-
-
@9.5
5
Leg Curl
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-8 Reps
-
-
-
6
Hyperextension
2 Sets
20 Reps
@9.5
Day 2
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
10 Reps
8 Reps
-
-
-
@8.5
3
Overhead Press (Machine)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
12 Reps
10 Reps
-
-
@8.5
@8.5
4
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
6 Reps
10 Reps
8 Reps
-
-
@9.5
5
Chest Fly (Machine)
1 Set
2 Sets
8 Reps
12 Reps
-
-
6A
Lateral Raise (Dumbbell)
3 Sets
15 Reps
-
6B
Rear Delt Fly (Dumbbell)
2 Sets
1 Set
15 Reps
12 Reps
-
-
Day 3
1
Hip Mobility
1 Set
2 mins
-
2
Stretching
1 Set
5 mins
-
Day 4
1
Squat (Barbell)
1 Set
2 Sets
1 Set
8-12 Reps
6-10 Reps
6-10 Reps
-
-
@8.5
2
Leg Extension
1 Set
2 Sets
1 Set
8-10 Reps
10-12 Reps
6-10 Reps
-
-
@9.5
3
Hip Abductor (Machine)
1 Set
2 Sets
15 Reps
15 Reps
@9
@10
4A
Goblet Squat
3 Sets
10-12 Reps
-
4B
Squat (Bodyweight)
3 Sets
12 Reps
-
5
Standing Calf Raise
2 Sets
12 Reps
-
Day 5
1
Walk
1 Set
30 mins
-
Day 6
1
Lat Pulldown
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
@7
@8
@8.5
2
Pull-Up (Band)
2 Sets
1 Set
1 Set
10-12 Reps
8-10 Reps
6-10 Reps
-
-
@8.5
3
Seated Row (Cable)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
6-10 Reps
@8.5
@8
@9
4
Lateral Raise (Dumbbell)
2 Sets
1 Set
12 Reps
15 Reps
-
-
5
Hammer Curl
3 Sets
10-12 Reps
-
6
Chest Supported Row (Machine)
3 Sets
15 Reps
-
7
Rear Delt Fly (Machine)
1 Set
2 Sets
1 Set
8 Reps
12 Reps
10 Reps
-
-
-
8
Bicep Curl (Machine)
1 Set
1 Set
1 Set
10 Reps
12 Reps
12 Reps
-
-
@9.5
Day 7
1
Jog
1 Set
30 mins
@7
2
Knee Raise (Captain's Chair)
3 Sets
10-12 Reps
-
3
Side Crunch (Cable)
2 Sets
2 Sets
15 Reps
12 Reps
-
-