Program Description
Ultimate glute guide - 12 weeks GainsbyBrains The macrocycle consists of 4 different mesocycles of 3 weeks each. The micro cycle contains 4 workouts per week: 3 glutes sessions, and 1 upper body session. It is up to the individual to assess how this program works for their body, and they can decide to either do 2 or 3 glute workouts - depending on recoverability. The upper body workout is optional too and is there for individuals who prefer a more balanced approach to training. Daily undulating periodization is applied, where we also cycle through mesocycles where we accumulate volume and intensify the program. DAY 1, 2. Rest. Day 3. Rest. Day 4. Rest
Program Overview
- LevelBeginner, Novice, Intermediate
- GoalMuscle & Sculpting, Bodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout90 minutes
- CreatedJun 08, 2025 04:48
- Last EditedJun 08, 2025 05:19
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
10 reps
-
2
Glute Bridge (Barbell)
3
10 reps
-
3
Dumbbell Squat Forward Lean
2
12 reps
-
4
Leg Curl
2
12 reps
-
5
Glute Kickback (Cable)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
10 reps
-
2
Glute Bridge (Barbell)
3
10 reps
-
3
Dumbbell Squat Forward Lean
2
12 reps
-
4
Leg Curl
2
12 reps
-
5
Glute Kickback (Cable)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
10 reps
-
2
Glute Bridge (Barbell)
3
10 reps
-
3
Dumbbell Squat Forward Lean
2
12 reps
-
4
Leg Curl
2
12 reps
-
5
Glute Kickback (Cable)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
6 reps
-
2
Glute Bridge (Barbell)
3
6 reps
-
3
Sumo Squat
2
8 reps
-
4
Lying Leg Curl
2
8 reps
-
5
Glute Kickback (Cable)
1
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
6 reps
-
2
Glute Bridge (Barbell)
3
6 reps
-
3
Sumo Squat
2
8 reps
-
4
Lying Leg Curl
2
8 reps
-
5
Glute Kickback (Cable)
1
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
6 reps
-
2
Glute Bridge (Barbell)
3
6 reps
-
3
Sumo Squat
2
8 reps
-
4
Lying Leg Curl
2
8 reps
-
5
Glute Kickback (Cable)
1
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
-
2
Hip Thrust (Barbell)
3
10 reps
-
3
Lying Leg Curl
2
10 reps
-
4
Hip Abductor (Machine)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
-
2
Hip Thrust (Barbell)
3
10 reps
-
3
Lying Leg Curl
2
10 reps
-
4
Hip Abductor (Machine)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
-
2
Hip Thrust (Barbell)
3
10 reps
-
3
Lying Leg Curl
2
10 reps
-
4
Hip Abductor (Machine)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
3 reps
-
2
Dumbbell B Stance Hip Thrust
2
4 reps
-
3
Step-Up (Weighted)
2
6 reps
-
4
Leg Curl
2
6 reps
-
5
Hip Abductor (Machine)
2
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
3 reps
-
2
Dumbbell B Stance Hip Thrust
2
4 reps
-
3
Step-Up (Weighted)
2
6 reps
-
4
Leg Curl
2
6 reps
-
5
Hip Abductor (Machine)
2
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
3 reps
-
2
Dumbbell B Stance Hip Thrust
2
4 reps
-
3
Step-Up (Weighted)
2
6 reps
-
4
Leg Curl
2
6 reps
-
5
Hip Abductor (Machine)
2
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Chest Support Cable Rows
2
10 reps
-
4
Back Extension
2
10 reps
-
5
Rear Delt Fly (Cable)
2
12 reps
-
6
Cable Crunch
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Chest Support Cable Rows
2
10 reps
-
4
Back Extension
2
10 reps
-
5
Rear Delt Fly (Cable)
2
12 reps
-
6
Cable Crunch
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Chest Support Cable Rows
2
10 reps
-
4
Back Extension
2
10 reps
-
5
Rear Delt Fly (Cable)
2
12 reps
-
6
Cable Crunch
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
V-Grip Pulldown
3
8 reps
-
2
60 Degree Incline Neutral Press
3
10 reps
-
3
Bent Over Row (Barbell)
2
8 reps
-
4
Lateral Raise (Dumbbell)
2
8 reps
-
5
Face Pull
2
10 reps
-
6
Reverse Plank
1
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
V-Grip Pulldown
3
8 reps
-
2
60 Degree Incline Neutral Press
3
10 reps
-
3
Bent Over Row (Barbell)
2
8 reps
-
4
Lateral Raise (Dumbbell)
2
8 reps
-
5
Face Pull
2
10 reps
-
6
Reverse Plank
1
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
V-Grip Pulldown
3
8 reps
-
2
60 Degree Incline Neutral Press
3
10 reps
-
3
Bent Over Row (Barbell)
2
8 reps
-
4
Lateral Raise (Dumbbell)
2
8 reps
-
5
Face Pull
2
10 reps
-
6
Reverse Plank
1
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Straight Arm Pulldown
4
10 reps
-
2
Arnold Press
3
10 reps
-
3
Bent Over Row (Barbell)
3
8 reps
-
4
Lateral Raise (Cable)
2
10 reps
-
5
I, Y, T (IYT) Raise
3
6 reps
-
6
Cable Crunch
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Straight Arm Pulldown
4
10 reps
-
2
Arnold Press
3
10 reps
-
3
Bent Over Row (Barbell)
3
8 reps
-
4
Lateral Raise (Cable)
2
10 reps
-
5
I, Y, T (IYT) Raise
3
6 reps
-
6
Cable Crunch
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Straight Arm Pulldown
4
10 reps
-
2
Arnold Press
3
10 reps
-
3
Bent Over Row (Barbell)
3
8 reps
-
4
Lateral Raise (Cable)
2
10 reps
-
5
I, Y, T (IYT) Raise
3
6 reps
-
6
Cable Crunch
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
6 reps
-
2
Overhead Press (Dumbbell)
3
8 reps
-
3
Seated Front Raise
2
6 reps
-
4
Single Arm Row (Dumbbell)
2
6 reps
-
5
Back Extension
2
8 reps
-
6
Cable Crunch
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
6 reps
-
2
Overhead Press (Dumbbell)
3
8 reps
-
3
Seated Front Raise
2
6 reps
-
4
Single Arm Row (Dumbbell)
2
6 reps
-
5
Back Extension
2
8 reps
-
6
Cable Crunch
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
6 reps
-
2
Overhead Press (Dumbbell)
3
8 reps
-
3
Seated Front Raise
2
6 reps
-
4
Single Arm Row (Dumbbell)
2
6 reps
-
5
Back Extension
2
8 reps
-
6
Cable Crunch
2
8 reps
-
Day 3
No exercises added to this day
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
8 reps
-
2
Glute Focused Back Extension
2
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
-
4
Lying Leg Curl
2
10 reps
-
5
Hip Abductor (Machine)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
8 reps
-
2
Glute Focused Back Extension
2
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
-
4
Lying Leg Curl
2
10 reps
-
5
Hip Abductor (Machine)
2
10 reps
-
Day 3
No exercises added to this day
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
4 reps
-
2
Sumo Deadlift (Barbell)
2
6 reps
-
3
Step-Up (Weighted)
2
4 reps
-
4
Leg Curl
2
6 reps
-
5
Hip Abductor (Machine)
2
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
4 reps
-
2
Sumo Deadlift (Barbell)
2
6 reps
-
3
Step-Up (Weighted)
2
4 reps
-
4
Leg Curl
2
6 reps
-
5
Hip Abductor (Machine)
2
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
KAS Glute Bridge
4
6 reps
-
2
Glute Focused Back Extension
3
8 reps
-
3
Step-Up (Weighted)
3
6 reps
-
4
Leg Curl
2
8 reps
-
5
Glute Kickback (Cable)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
KAS Glute Bridge
4
6 reps
-
2
Glute Focused Back Extension
3
8 reps
-
3
Step-Up (Weighted)
3
6 reps
-
4
Leg Curl
2
8 reps
-
5
Glute Kickback (Cable)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
KAS Glute Bridge
4
6 reps
-
2
Glute Focused Back Extension
3
8 reps
-
3
Step-Up (Weighted)
3
6 reps
-
4
Leg Curl
2
8 reps
-
5
Glute Kickback (Cable)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
KAS Glute Bridge
3
4 reps
-
2
Sumo Deadlift (Barbell)
3
6 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
4 reps
-
4
Lying Leg Curl
2
6 reps
-
5
Glute Kickback (Cable)
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
KAS Glute Bridge
3
4 reps
-
2
Sumo Deadlift (Barbell)
3
6 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
4 reps
-
4
Lying Leg Curl
2
6 reps
-
5
Glute Kickback (Cable)
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
KAS Glute Bridge
3
4 reps
-
2
Sumo Deadlift (Barbell)
3
6 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
4 reps
-
4
Lying Leg Curl
2
6 reps
-
5
Glute Kickback (Cable)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
8 reps
-
2
Glute Focused Back Extension
2
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
-
4
Lying Leg Curl
2
10 reps
-
5
Hip Abductor (Machine)
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
KAS Glute Bridge
3
12 reps
-
2
Leg Press (45 Degrees)
3
10 reps
-
3
Reverse Lunge (Barbell)
2
8 reps
-
4
Step-Up (Weighted)
2
10 reps
-
5
Glute Kickback (Cable)
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
KAS Glute Bridge
3
12 reps
-
2
Leg Press (45 Degrees)
3
10 reps
-
3
Reverse Lunge (Barbell)
2
8 reps
-
4
Step-Up (Weighted)
2
10 reps
-
5
Glute Kickback (Cable)
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
4 reps
-
2
Sumo Deadlift (Barbell)
2
6 reps
-
3
Step-Up (Weighted)
2
4 reps
-
4
Leg Curl
2
6 reps
-
5
Hip Abductor (Machine)
2
6 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dumbbell B Stance Hip Thrust
3
8 reps
-
2
Leg Press (45 Degrees)
2
8 reps
-
3
Reverse Lunge (Barbell)
2
6 reps
-
4
Step-Up (Weighted)
2
8 reps
-
5
Glute Kickback (Cable)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dumbbell B Stance Hip Thrust
3
8 reps
-
2
Leg Press (45 Degrees)
2
8 reps
-
3
Reverse Lunge (Barbell)
2
6 reps
-
4
Step-Up (Weighted)
2
8 reps
-
5
Glute Kickback (Cable)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
3
10 reps
-
2
Squat (Barbell)
3
8 reps
-
3
Walking Lunge (Dumbbell)
3
10 reps
-
4
Hip Abductor (Machine)
3
8 reps
-
5
Glute Kickback (Cable)
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
3
10 reps
-
2
Squat (Barbell)
3
8 reps
-
3
Walking Lunge (Dumbbell)
3
10 reps
-
4
Hip Abductor (Machine)
3
8 reps
-
5
Glute Kickback (Cable)
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
3
10 reps
-
2
Squat (Barbell)
3
8 reps
-
3
Walking Lunge (Dumbbell)
3
10 reps
-
4
Hip Abductor (Machine)
3
8 reps
-
5
Glute Kickback (Cable)
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Dumbbell)
3
6 reps
-
2
Squat (Paused)
3
6 reps
-
3
Walking Lunge (Dumbbell)
2
8 reps
-
4
Step-Up (Weighted)
2
6 reps
-
5
Glute Kickback (Cable)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Dumbbell)
3
6 reps
-
2
Squat (Paused)
3
6 reps
-
3
Walking Lunge (Dumbbell)
2
8 reps
-
4
Step-Up (Weighted)
2
6 reps
-
5
Glute Kickback (Cable)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Dumbbell)
3
6 reps
-
2
Squat (Paused)
3
6 reps
-
3
Walking Lunge (Dumbbell)
2
8 reps
-
4
Step-Up (Weighted)
2
6 reps
-
5
Glute Kickback (Cable)
2
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
KAS Glute Bridge
3
12 reps
-
2
Leg Press (45 Degrees)
3
10 reps
-
3
Reverse Lunge (Barbell)
2
8 reps
-
4
Step-Up (Weighted)
2
10 reps
-
5
Glute Kickback (Cable)
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dumbbell B Stance Hip Thrust
3
8 reps
-
2
Leg Press (45 Degrees)
2
8 reps
-
3
Reverse Lunge (Barbell)
2
6 reps
-
4
Step-Up (Weighted)
2
8 reps
-
5
Glute Kickback (Cable)
2
8 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Romanian Deadlift (Dumbbell)3 Sets
10 Reps
-
2
Glute Bridge (Barbell)3 Sets
10 Reps
-
3
Dumbbell Squat Forward Lean2 Sets
12 Reps
-
4
Leg Curl2 Sets
12 Reps
-
5
Glute Kickback (Cable)2 Sets
12 Reps
-
Day 2
1
Lat Pulldown3 Sets
10 Reps
-
2
Lateral Raise (Dumbbell)3 Sets
12 Reps
-
3
Chest Support Cable Rows2 Sets
10 Reps
-
4
Back Extension2 Sets
10 Reps
-
5
Rear Delt Fly (Cable)2 Sets
12 Reps
-
6
Cable Crunch2 Sets
10 Reps
-
Day 3
No exercises added to this day
Day 4
1
Hip Thrust (Barbell)4 Sets
8 Reps
-
2
Glute Focused Back Extension2 Sets
8 Reps
-
3
Bulgarian Split Squat (Dumbbell)2 Sets
10 Reps
-
4
Lying Leg Curl2 Sets
10 Reps
-
5
Hip Abductor (Machine)2 Sets
10 Reps
-
Day 5
1
KAS Glute Bridge3 Sets
12 Reps
-
2
Leg Press (45 Degrees)3 Sets
10 Reps
-
3
Reverse Lunge (Barbell)2 Sets
8 Reps
-
4
Step-Up (Weighted)2 Sets
10 Reps
-
5
Glute Kickback (Cable)2 Sets
10 Reps
-