Strong Lifts + Glutes

by Dayna B.

Program Description

Transform your physique with the Strong Lifts + Glutes program, a dynamic 6-week journey designed to enhance your strength and sculpt your glutes. Committing just three days a week, you'll engage in a balanced mix of compound lifts and targeted glute exercises that maximize muscle growth and definition. Perfect for those looking to elevate their lifting game while achieving a firmer, more toned lower body. Get ready to lift heavy and feel empowered!

Program Overview

Level
Beginner, Novice, Intermediate, Advanced
Goal
Muscle & Sculpting, Bodybuilding
Equipment
Garage Gym
Program Length
6 weeks
Time Per Workout
50 minutes
Created
Jan 23, 2026 07:12
Last Edited
Jan 29, 2026 04:49

Muscle Engagement

Front

Back

MuscleSet

Glutes

19.2%

Quadriceps

16.6%

Hamstrings

15.9%

Abs

10.6%

Front Delts

6.6%

Triceps

6.6%

Adductors

4.6%

Lower Back

4.6%

Middle Delts

3.3%

Chest

3.3%

Upper Back

3.3%

Lats

3.3%

Abductors

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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

WEEK 6

Day 1

Squat (Low Bar)

5 reps

Bench Press (Barbell)

5 reps

Barbell Row

5 reps

Hip Thrust (Barbell)

10 reps

Hip Abduction (Band)

20 reps

Back Extension

25 reps

Day 1

Squat (Low Bar)

5 reps

Overhead Press (Barbell)

5 reps

Romanian Deadlift (Barbell)

5 reps

Walking Lunge (Dumbbell)

25 reps

Step-Up (Weighted)

12 reps

Bulgarian Split Squat (Dumbbell)

12 reps

Back Extension

25 reps

Day 1

Squat (Low Bar)

5 reps

Bench Press (Barbell)

5 reps

Barbell Row

5 reps

Hip Thrust (Barbell)

10 reps

Hip Abduction (Band)

20 reps

Back Extension

25 reps

Day 1

Squat (Low Bar)

5 reps

Overhead Press (Barbell)

5 reps

Romanian Deadlift (Barbell)

5 reps

Walking Lunge (Dumbbell)

25 reps

Step-Up (Weighted)

12 reps

Bulgarian Split Squat (Dumbbell)

12 reps

Back Extension

25 reps

Day 1

Squat (Low Bar)

5 reps

Bench Press (Barbell)

5 reps

Barbell Row

5 reps

Hip Thrust (Barbell)

10 reps

Hip Abduction (Band)

20 reps

Back Extension

25 reps

Day 1

Squat (Low Bar)

5 reps

Overhead Press (Barbell)

5 reps

Romanian Deadlift (Barbell)

5 reps

Walking Lunge (Dumbbell)

25 reps

Step-Up (Weighted)

12 reps

Bulgarian Split Squat (Dumbbell)

12 reps

Back Extension

25 reps

Day 2

Squat (Low Bar)

5 reps

Overhead Press (Barbell)

5 reps

Romanian Deadlift (Barbell)

5 reps

Walking Lunge (Dumbbell)

25 reps

Step-Up (Weighted)

12 reps

Bulgarian Split Squat (Dumbbell)

12 reps

Back Extension

25 reps

Day 2

Squat (Low Bar)

5 reps

Bench Press (Barbell)

5 reps

Barbell Row

5 reps

Hip Thrust (Barbell)

10 reps

Hip Abduction (Band)

20 reps

Back Extension

25 reps

Day 2

Squat (Low Bar)

5 reps

Overhead Press (Barbell)

5 reps

Romanian Deadlift (Barbell)

5 reps

Walking Lunge (Dumbbell)

25 reps

Step-Up (Weighted)

12 reps

Bulgarian Split Squat (Dumbbell)

12 reps

Back Extension

25 reps

Day 2

Squat (Low Bar)

5 reps

Bench Press (Barbell)

5 reps

Barbell Row

5 reps

Hip Thrust (Barbell)

10 reps

Hip Abduction (Band)

20 reps

Back Extension

25 reps

Day 2

Squat (Low Bar)

5 reps

Overhead Press (Barbell)

5 reps

Romanian Deadlift (Barbell)

5 reps

Walking Lunge (Dumbbell)

25 reps

Step-Up (Weighted)

12 reps

Bulgarian Split Squat (Dumbbell)

12 reps

Back Extension

25 reps

Day 2

Squat (Low Bar)

5 reps

Bench Press (Barbell)

5 reps

Barbell Row

5 reps

Hip Thrust (Barbell)

10 reps

Hip Abduction (Band)

20 reps

Back Extension

25 reps

Day 3

Squat (Low Bar)

5 reps

Bench Press (Barbell)

5 reps

Barbell Row

5 reps

Hip Thrust (Barbell)

10 reps

Hip Abduction (Band)

20 reps

Back Extension

25 reps

Day 3

Squat (Low Bar)

5 reps

Overhead Press (Barbell)

5 reps

Romanian Deadlift (Barbell)

5 reps

Walking Lunge (Dumbbell)

25 reps

Step-Up (Weighted)

12 reps

Bulgarian Split Squat (Dumbbell)

12 reps

Back Extension

25 reps

Day 3

Squat (Low Bar)

5 reps

Bench Press (Barbell)

5 reps

Barbell Row

5 reps

Hip Thrust (Barbell)

10 reps

Hip Abduction (Band)

20 reps

Back Extension

25 reps

Day 3

Squat (Low Bar)

5 reps

Overhead Press (Barbell)

5 reps

Romanian Deadlift (Barbell)

5 reps

Walking Lunge (Dumbbell)

25 reps

Step-Up (Weighted)

12 reps

Bulgarian Split Squat (Dumbbell)

12 reps

Back Extension

25 reps

Day 3

Squat (Low Bar)

5 reps

Bench Press (Barbell)

5 reps

Barbell Row

5 reps

Hip Thrust (Barbell)

10 reps

Hip Abduction (Band)

20 reps

Back Extension

25 reps

Day 3

Squat (Low Bar)

5 reps

Overhead Press (Barbell)

5 reps

Romanian Deadlift (Barbell)

5 reps

Walking Lunge (Dumbbell)

25 reps

Step-Up (Weighted)

12 reps

Bulgarian Split Squat (Dumbbell)

12 reps

Back Extension

25 reps

Day 2

Squat (Low Bar)

5 Sets

5 Reps

Overhead Press (Barbell)

5 Sets

5 Reps

Romanian Deadlift (Barbell)

5 Sets

5 Reps

Walking Lunge (Dumbbell)

4 Sets

25 Reps

Step-Up (Weighted)

3 Sets

12 Reps

Bulgarian Split Squat (Dumbbell)

3 Sets

12 Reps

Back Extension

1 Set

25 Reps

Day 1

Squat (Low Bar)

5 Sets

5 Reps

Bench Press (Barbell)

5 Sets

5 Reps

Barbell Row

5 Sets

5 Reps

Hip Thrust (Barbell)

5 Sets

10 Reps

Hip Abduction (Band)

3 Sets

20 Reps

Back Extension

1 Set

25 Reps

Day 3

Squat (Low Bar)

5 Sets

5 Reps

Bench Press (Barbell)

5 Sets

5 Reps

Barbell Row

5 Sets

5 Reps

Hip Thrust (Barbell)

5 Sets

10 Reps

Hip Abduction (Band)

3 Sets

20 Reps

Back Extension

1 Set

25 Reps