CHATGPT: Glutes and Back for women

by Alaska Evaporada

4 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
May 28, 2025 09:21

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ON THE BOOSTCAMP APP FOR FREE

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4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

Day 1

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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 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

-

-

-