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CHATGPT: Glutes and Back for women

by Alaska Evaporada
10 athletes joined

Program Description

This is a beginner friendly program and is good for someone who has a busy schedule.

Program Overview

  • Level
    Beginner
  • Goal
    Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    At Home
  • Program Length
    5 weeks
  • Time Per Workout
    10 minutes
  • Created
    Apr 27, 2025 08:51
  • Last Edited
    Aug 26, 2025 01:07

Summary

Elevate your training with the **Glutes and Back for Women** program, a focused 5-week journey designed to sculpt and strengthen your lower body and back. Comprising three sessions per week, this program features a variety of effective exercises, including Sumo Squats, Romanian Deadlifts, and Hip Thrusts, all tailored to enhance muscle definition and improve overall strength. Perfect for at-home workouts, you'll build a powerful physique while mastering essential lifting techniques. Get ready to unleash your potential and transform your fitness routine!
Muscle Engagement
Front
Back
MuscleSet
Glutes
18.5%
Hamstrings
14.6%
Quadriceps
11.3%
Upper Back
8.6%
Lower Back
7.9%
Triceps
7.3%
Lats
5.3%
Front Delts
5.3%
Abs
4.6%
Adductors
4%
Rear Delts
3.3%
Middle Delts
3.3%
Chest
3.3%
Biceps
2.6%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
1
1
1
10 reps
12 reps
13 reps
-
-
-
2
Romanian Deadlift (Barbell)
1
1
1
10 reps
12 reps
13 reps
-
-
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Hip Thrust (Barbell)
2
1
12 reps
15 reps
-
-
5
Lying Reverse Fly
3
10 reps
-
6
Bulgarian Split Squat (Bodyweight)
2
1
8 reps
10 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
1
1
1
10 reps
12 reps
13 reps
-
-
-
2
Romanian Deadlift (Barbell)
1
1
1
10 reps
12 reps
13 reps
-
-
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Hip Thrust (Barbell)
2
1
12 reps
15 reps
-
-
5
Lying Reverse Fly
3
10 reps
-
6
Bulgarian Split Squat (Bodyweight)
2
1
8 reps
10 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
1
1
1
10 reps
12 reps
13 reps
-
-
-
2
Romanian Deadlift (Barbell)
1
1
1
10 reps
12 reps
13 reps
-
-
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Hip Thrust (Barbell)
2
1
12 reps
15 reps
-
-
5
Lying Reverse Fly
3
10 reps
-
6
Bulgarian Split Squat (Bodyweight)
2
1
8 reps
10 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
1
1
1
10 reps
12 reps
13 reps
-
-
-
2
Romanian Deadlift (Barbell)
1
1
1
10 reps
12 reps
13 reps
-
-
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Hip Thrust (Barbell)
2
1
12 reps
15 reps
-
-
5
Lying Reverse Fly
3
10 reps
-
6
Bulgarian Split Squat (Bodyweight)
2
1
8 reps
10 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
1
1
1
10 reps
12 reps
13 reps
-
-
-
2
Romanian Deadlift (Barbell)
1
1
1
10 reps
12 reps
13 reps
-
-
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Hip Thrust (Barbell)
2
1
12 reps
15 reps
-
-
5
Lying Reverse Fly
3
10 reps
-
6
Bulgarian Split Squat (Bodyweight)
2
1
8 reps
10 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Floor Press (Barbell)
3
10 reps
-
4
Dips Between Chairs
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Floor Press (Barbell)
3
10 reps
-
4
Dips Between Chairs
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Floor Press (Barbell)
3
10 reps
-
4
Dips Between Chairs
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Floor Press (Barbell)
3
10 reps
-
4
Dips Between Chairs
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Floor Press (Barbell)
3
10 reps
-
4
Dips Between Chairs
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Romanian Deadlift (Barbell)
1
1
1
10 reps
12 reps
15 reps
-
-
-
3
Glute Bridge (Dumbbell)
1
1
1
10 reps
12 reps
15 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Romanian Deadlift (Barbell)
1
1
1
10 reps
12 reps
15 reps
-
-
-
3
Glute Bridge (Dumbbell)
1
1
1
10 reps
12 reps
15 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Romanian Deadlift (Barbell)
1
1
1
10 reps
12 reps
15 reps
-
-
-
3
Glute Bridge (Dumbbell)
1
1
1
10 reps
12 reps
15 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Romanian Deadlift (Barbell)
1
1
1
10 reps
12 reps
15 reps
-
-
-
3
Glute Bridge (Dumbbell)
1
1
1
10 reps
12 reps
15 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Romanian Deadlift (Barbell)
1
1
1
10 reps
12 reps
15 reps
-
-
-
3
Glute Bridge (Dumbbell)
1
1
1
10 reps
12 reps
15 reps
-
-
-
Week 1
1 / 5 Weeks
Day 1
1
Sumo Squat
1 Set
1 Set
1 Set
10 Reps
12 Reps
13 Reps
-
-
-
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
10 Reps
12 Reps
13 Reps
-
-
-
3
Bent Over Row (Barbell)
3 Sets
10 Reps
-
4
Hip Thrust (Barbell)
2 Sets
1 Set
12 Reps
15 Reps
-
-
5
Lying Reverse Fly
3 Sets
10 Reps
-
6
Bulgarian Split Squat (Bodyweight)
2 Sets
1 Set
8 Reps
10 Reps
-
-
Day 2
1
Bent Over Row (Barbell)
3 Sets
10 Reps
-
2
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
-
3
Floor Press (Barbell)
3 Sets
10 Reps
-
4
Dips Between Chairs
3 Sets
10 Reps
-
Day 3
1
Squat (Barbell)
3 Sets
10 Reps
-
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
10 Reps
12 Reps
15 Reps
-
-
-
3
Glute Bridge (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
12 Reps
15 Reps
-
-
-