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CIDEN-training: Beginner - Glute & Back (women)

by CIDEN training
4 athletes joined

Program Description

This beginner strength training program for women is designed to help you gain strength and knowledge within workout for glutes and back. Perfect for those with some or non experience in lifting. This program has easy to follow workouts, making sure that you see progress without feeling overwhelmed. This program is made by CIDEN-training group.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    40 minutes
  • Created
    Oct 23, 2024 08:55
  • Last Edited
    Jun 18, 2025 09:52

Summary

Embark on a transformative 12-week journey with the CIDEN-training program, designed specifically for women looking to strengthen and sculpt their glutes and back. This program features four workouts per week, blending cardio and resistance training to enhance your overall fitness. You'll engage in a variety of exercises, including the leg press, hip thrusts, and lunges, all aimed at building strength and endurance. With a full gym setup, you'll have the tools you need to achieve your goals and elevate your confidence. Get ready to unleash your potential!
Muscle Engagement
Front
Back
MuscleSet
Glutes
16.4%
Hamstrings
13.2%
Quadriceps
12.3%
Other
9.6%
Middle Delts
8.2%
Lats
7.4%
Biceps
7.4%
Upper Back
6.6%
Triceps
6.6%
Front Delts
5.8%
Adductors
2.5%
Abductors
0.8%
Lower Back
0.8%
Abs
0.8%
Rear Delts
0.8%
Forearms
0.8%
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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
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
Walk
1
5 mins
-
2
Run
1
10 mins
-
3
Leg Press
1
3
10-20 reps
8-12 reps
-
-
4
Hip Thrust (Barbell)
1
3
10-20 reps
8-12 reps
-
-
5
Lunge (Dumbbell)
1
3
10-20 reps
8-12 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Run
1
10 mins
-
3
Bicep Curl (Cable)
1
3
10-20 reps
8-12 reps
-
-
4
Tricep Rope Push Down (Cable)
1
3
10-20 reps
8-12 reps
-
-
5
Seated Shoulder Press (Dumbbell)
1
3
10-20 reps
8-12 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Run
1
10 mins
-
3
Leg Curl
1
3
10-20 reps
8-12 reps
-
-
4
Reverse Lunge (Dumbbell)
1
3
10-20 reps
8-12 reps
-
-
5
Glute Kickback (Cable)
1
3
10-20 reps
8-12 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Run
1
10 mins
-
3
Lat Pulldown
1
3
10-20 reps
8-12 reps
-
-
4
Seated Row (Cable)
1
3
10-20 reps
8-12 reps
-
-
5
Lateral Raise (Dumbbell)
1
3
10-20 reps
8-12 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Run
1
10 mins
-
3
Leg Press
1
3
10-20 reps
8-12 reps
-
-
4
Hip Thrust (Barbell)
1
3
10-20 reps
8-12 reps
-
-
5
Lunge (Dumbbell)
1
3
10-20 reps
8-12 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Run
1
10 mins
-
3
Bicep Curl (Cable)
1
3
10-20 reps
8-12 reps
-
-
4
Tricep Rope Push Down (Cable)
1
3
10-20 reps
8-12 reps
-
-
5
Seated Shoulder Press (Dumbbell)
1
3
10-20 reps
8-12 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Run
1
10 mins
-
3
Leg Curl
1
3
10-20 reps
8-12 reps
-
-
4
Reverse Lunge (Dumbbell)
1
3
10-20 reps
8-12 reps
-
-
5
Glute Kickback (Cable)
1
3
10-20 reps
8-12 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Run
1
10 mins
-
3
Lat Pulldown
1
3
10-20 reps
8-12 reps
-
-
4
Seated Row (Cable)
1
3
10-20 reps
8-12 reps
-
-
5
Lateral Raise (Dumbbell)
1
3
10-20 reps
8-12 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Run
1
10 mins
-
3
Leg Press
1
3
10-20 reps
8-12 reps
-
-
4
Hip Thrust (Barbell)
1
3
10-20 reps
8-12 reps
-
-
5
Lunge (Dumbbell)
1
3
10-20 reps
8-12 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Run
1
10 mins
-
3
Bicep Curl (Cable)
1
3
10-20 reps
8-12 reps
-
-
4
Tricep Rope Push Down (Cable)
1
3
10-20 reps
8-12 reps
-
-
5
Seated Shoulder Press (Dumbbell)
1
3
10-20 reps
8-12 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Run
1
10 mins
-
3
Leg Curl
1
3
10-20 reps
8-12 reps
-
-
4
Reverse Lunge (Dumbbell)
1
3
10-20 reps
8-12 reps
-
-
5
Glute Kickback (Cable)
1
3
10-20 reps
8-12 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Run
1
10 mins
-
3
Lat Pulldown
1
3
10-20 reps
8-12 reps
-
-
4
Seated Row (Cable)
1
3
10-20 reps
8-12 reps
-
-
5
Lateral Raise (Dumbbell)
1
3
10-20 reps
8-12 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Run
1
10 mins
-
3
Lat Pulldown
1
3
10-20 reps
8-12 reps
-
-
4
Seated Row (Cable)
1
3
10-20 reps
8-12 reps
-
-
5
Lateral Raise (Dumbbell)
1
3
10-20 reps
8-12 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Run
1
10 mins
-
3
Leg Press
1
3
10-20 reps
8-12 reps
-
-
4
Hip Thrust (Barbell)
1
3
10-20 reps
8-12 reps
-
-
5
Lunge (Dumbbell)
1
3
10-20 reps
8-12 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Run
1
10 mins
-
3
Bicep Curl (Cable)
1
3
10-20 reps
8-12 reps
-
-
4
Tricep Rope Push Down (Cable)
1
3
10-20 reps
8-12 reps
-
-
5
Seated Shoulder Press (Dumbbell)
1
3
10-20 reps
8-12 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Run
1
10 mins
-
3
Leg Curl
1
3
10-20 reps
8-12 reps
-
-
4
Reverse Lunge (Dumbbell)
1
3
10-20 reps
8-12 reps
-
-
5
Glute Kickback (Cable)
1
3
10-20 reps
8-12 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Run
1
10 mins
-
3
Lat Pulldown
1
3
10-20 reps
8-12 reps
-
-
4
Seated Row (Cable)
1
3
10-20 reps
8-12 reps
-
-
5
Lateral Raise (Dumbbell)
1
3
10-20 reps
8-12 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Run
1
10 mins
-
3
Leg Press
1
3
10-20 reps
8-12 reps
-
-
4
Hip Thrust (Barbell)
1
3
10-20 reps
8-12 reps
-
-
5
Lunge (Dumbbell)
1
3
10-20 reps
8-12 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Run
1
10 mins
-
3
Bicep Curl (Cable)
1
3
10-20 reps
8-12 reps
-
-
4
Tricep Rope Push Down (Cable)
1
3
10-20 reps
8-12 reps
-
-
5
Seated Shoulder Press (Dumbbell)
1
3
10-20 reps
8-12 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Run
1
10 mins
-
3
Leg Curl
1
3
10-20 reps
8-12 reps
-
-
4
Reverse Lunge (Dumbbell)
1
3
10-20 reps
8-12 reps
-
-
5
Glute Kickback (Cable)
1
3
10-20 reps
8-12 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Run
1
10 mins
-
3
Lat Pulldown
1
3
10-20 reps
8-12 reps
-
-
4
Seated Row (Cable)
1
3
10-20 reps
8-12 reps
-
-
5
Lateral Raise (Dumbbell)
1
3
10-20 reps
8-12 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Run
1
10 mins
-
3
Leg Press
1
3
10-20 reps
8-12 reps
-
-
4
Hip Thrust (Barbell)
1
3
10-20 reps
8-12 reps
-
-
5
Lunge (Dumbbell)
1
3
10-20 reps
8-12 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Run
1
10 mins
-
3
Bicep Curl (Cable)
1
3
10-20 reps
8-12 reps
-
-
4
Tricep Rope Push Down (Cable)
1
3
10-20 reps
8-12 reps
-
-
5
Seated Shoulder Press (Dumbbell)
1
3
10-20 reps
8-12 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Run
1
10 mins
-
3
Leg Curl
1
3
10-20 reps
8-12 reps
-
-
4
Reverse Lunge (Dumbbell)
1
3
10-20 reps
8-12 reps
-
-
5
Glute Kickback (Cable)
1
3
10-20 reps
8-12 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Run
1
10 mins
-
3
Leg Curl
1
3
10-20 reps
8-12 reps
-
-
4
Reverse Lunge (Dumbbell)
1
3
10-20 reps
8-12 reps
-
-
5
Glute Kickback (Cable)
1
3
10-20 reps
8-12 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Run
1
10 mins
-
3
Lat Pulldown
1
3
10-20 reps
8-12 reps
-
-
4
Seated Row (Cable)
1
3
10-20 reps
8-12 reps
-
-
5
Lateral Raise (Dumbbell)
1
3
10-20 reps
8-12 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Run
1
10 mins
-
3
Leg Press
1
3
10-20 reps
8-12 reps
-
-
4
Hip Thrust (Barbell)
1
3
10-20 reps
8-12 reps
-
-
5
Lunge (Dumbbell)
1
3
10-20 reps
8-12 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Run
1
10 mins
-
3
Bicep Curl (Cable)
1
3
10-20 reps
8-12 reps
-
-
4
Tricep Rope Push Down (Cable)
1
3
10-20 reps
8-12 reps
-
-
5
Seated Shoulder Press (Dumbbell)
1
3
10-20 reps
8-12 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Run
1
10 mins
-
3
Leg Curl
1
3
10-20 reps
8-12 reps
-
-
4
Reverse Lunge (Dumbbell)
1
3
10-20 reps
8-12 reps
-
-
5
Glute Kickback (Cable)
1
3
10-20 reps
8-12 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Run
1
10 mins
-
3
Lat Pulldown
1
3
10-20 reps
8-12 reps
-
-
4
Seated Row (Cable)
1
3
10-20 reps
8-12 reps
-
-
5
Lateral Raise (Dumbbell)
1
3
10-20 reps
8-12 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Run
1
10 mins
-
3
Leg Press
1
3
10-20 reps
8-12 reps
-
-
4
Hip Thrust (Barbell)
1
3
10-20 reps
8-12 reps
-
-
5
Lunge (Dumbbell)
1
3
10-20 reps
8-12 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Run
1
10 mins
-
3
Bicep Curl (Cable)
1
3
10-20 reps
8-12 reps
-
-
4
Tricep Rope Push Down (Cable)
1
3
10-20 reps
8-12 reps
-
-
5
Seated Shoulder Press (Dumbbell)
1
3
10-20 reps
8-12 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Run
1
10 mins
-
3
Leg Curl
1
3
10-20 reps
8-12 reps
-
-
4
Reverse Lunge (Dumbbell)
1
3
10-20 reps
8-12 reps
-
-
5
Glute Kickback (Cable)
1
3
10-20 reps
8-12 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Run
1
10 mins
-
3
Lat Pulldown
1
3
10-20 reps
8-12 reps
-
-
4
Seated Row (Cable)
1
3
10-20 reps
8-12 reps
-
-
5
Lateral Raise (Dumbbell)
1
3
10-20 reps
8-12 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Run
1
10 mins
-
3
Leg Press
1
3
10-20 reps
8-12 reps
-
-
4
Hip Thrust (Barbell)
1
3
10-20 reps
8-12 reps
-
-
5
Lunge (Dumbbell)
1
3
10-20 reps
8-12 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Run
1
10 mins
-
3
Bicep Curl (Cable)
1
3
10-20 reps
8-12 reps
-
-
4
Tricep Rope Push Down (Cable)
1
3
10-20 reps
8-12 reps
-
-
5
Seated Shoulder Press (Dumbbell)
1
3
10-20 reps
8-12 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Week 1
1 / 12 Weeks
Day 1
1
Walk
1 Set
5 mins
-
2
Run
1 Set
10 mins
-
3
Leg Press
1 Set
3 Sets
10-20 Reps
8-12 Reps
-
-
4
Hip Thrust (Barbell)
1 Set
3 Sets
10-20 Reps
8-12 Reps
-
-
5
Lunge (Dumbbell)
1 Set
3 Sets
10-20 Reps
8-12 Reps
-
-
Day 2
1
Walk
1 Set
5 mins
-
2
Run
1 Set
10 mins
-
3
Lat Pulldown
1 Set
3 Sets
10-20 Reps
8-12 Reps
-
-
4
Seated Row (Cable)
1 Set
3 Sets
10-20 Reps
8-12 Reps
-
-
5
Lateral Raise (Dumbbell)
1 Set
3 Sets
10-20 Reps
8-12 Reps
-
-
Day 3
1
Walk
1 Set
5 mins
-
2
Run
1 Set
10 mins
-
3
Leg Curl
1 Set
3 Sets
10-20 Reps
8-12 Reps
-
-
4
Reverse Lunge (Dumbbell)
1 Set
3 Sets
10-20 Reps
8-12 Reps
-
-
5
Glute Kickback (Cable)
1 Set
3 Sets
10-20 Reps
8-12 Reps
-
-
Day 4
1
Walk
1 Set
30 mins
-