Program Description
Build muscle
Program Overview
- LevelNovice, Beginner, Intermediate
- GoalBodybuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedSep 03, 2024 07:04
- Last EditedAug 24, 2025 08:45
Summary
Unleash your inner strength with the 4 DAY Glute Focus program, a comprehensive 12-week journey designed to sculpt and strengthen your glutes and hamstrings. This program features four targeted workouts each week, incorporating a mix of barbell, dumbbell, and machine exercises to maximize muscle engagement and growth. Expect to tackle key movements like Romanian deadlifts, hip thrusts, and Bulgarian split squats, ensuring a balanced approach to building power and definition. Perfect for those ready to elevate their training and achieve impressive results!
Muscle Engagement
Front
Back
MuscleSet
Glutes
22.4%
Hamstrings
17.8%
Abs
11.3%
Quadriceps
10.2%
Lower Back
9.3%
Biceps
4.9%
Lats
4.9%
Upper Back
4.9%
Middle Delts
3.6%
Triceps
2.7%
Abductors
2.4%
Front Delts
2.2%
Cardio
0.9%
Other
0.9%
Rear Delts
0.7%
Forearms
0.5%
Adductors
0.4%
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4.8 Stars with 10, 000+ Ratings
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 (Barbell)
3
6-8 reps
-
2A
Hip Thrust (Machine)
3
8-10 reps
-
2B
Glute Bridge (Barbell)
3
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4
Glute Kickback (Cable)
2
10-15 reps
-
5
Hip Abductor (Machine)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
-
2A
Hip Thrust (Machine)
3
8-10 reps
-
2B
Glute Bridge (Barbell)
3
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4
Glute Kickback (Cable)
2
10-15 reps
-
5
Hip Abductor (Machine)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
-
2A
Hip Thrust (Machine)
3
8-10 reps
-
2B
Glute Bridge (Barbell)
3
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4
Glute Kickback (Cable)
2
10-15 reps
-
5
Hip Abductor (Machine)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
-
2A
Hip Thrust (Machine)
3
8-10 reps
-
2B
Glute Bridge (Barbell)
3
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4
Glute Kickback (Cable)
2
10-15 reps
-
5
Hip Abductor (Machine)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
-
2A
Hip Thrust (Machine)
3
8-10 reps
-
2B
Glute Bridge (Barbell)
3
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4
Glute Kickback (Cable)
2
10-15 reps
-
5
Hip Abductor (Machine)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
-
2A
Hip Thrust (Machine)
3
8-10 reps
-
2B
Glute Bridge (Barbell)
3
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4
Glute Kickback (Cable)
2
10-15 reps
-
5
Hip Abductor (Machine)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
-
2A
Hip Thrust (Machine)
3
8-10 reps
-
2B
Glute Bridge (Barbell)
3
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4
Glute Kickback (Cable)
2
10-15 reps
-
5
Hip Abductor (Machine)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
-
2A
Hip Thrust (Machine)
3
8-10 reps
-
2B
Glute Bridge (Barbell)
3
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4
Glute Kickback (Cable)
2
10-15 reps
-
5
Hip Abductor (Machine)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
-
2A
Hip Thrust (Machine)
3
8-10 reps
-
2B
Glute Bridge (Barbell)
3
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4
Glute Kickback (Cable)
2
10-15 reps
-
5
Hip Abductor (Machine)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
-
2A
Hip Thrust (Machine)
3
8-10 reps
-
2B
Glute Bridge (Barbell)
3
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4
Glute Kickback (Cable)
2
10-15 reps
-
5
Hip Abductor (Machine)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
-
2A
Hip Thrust (Machine)
3
8-10 reps
-
2B
Glute Bridge (Barbell)
3
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4
Glute Kickback (Cable)
2
10-15 reps
-
5
Hip Abductor (Machine)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
-
2A
Hip Thrust (Machine)
3
8-10 reps
-
2B
Glute Bridge (Barbell)
3
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4
Glute Kickback (Cable)
2
10-15 reps
-
5
Hip Abductor (Machine)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
6-8 reps
-
2
Lateral Raise (Machine)
2
8-12 reps
-
3
Seated Row (Cable)
3
10-12 reps
-
4
Bicep Curl (Machine)
3
10-15 reps
-
5
Tricep Extension (Cable)
3
8-10 reps
-
6
Decline Crunch
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
6-8 reps
-
2
Lateral Raise (Machine)
2
8-12 reps
-
3
Seated Row (Cable)
3
10-12 reps
-
4
Bicep Curl (Machine)
3
10-15 reps
-
5
Tricep Extension (Cable)
3
8-10 reps
-
6
Decline Crunch
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
6-8 reps
-
2
Lateral Raise (Machine)
2
8-12 reps
-
3
Seated Row (Cable)
3
10-12 reps
-
4
Bicep Curl (Machine)
3
10-15 reps
-
5
Tricep Extension (Cable)
3
8-10 reps
-
6
Decline Crunch
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
6-8 reps
-
2
Lateral Raise (Machine)
2
8-12 reps
-
3
Seated Row (Cable)
3
10-12 reps
-
4
Bicep Curl (Machine)
3
10-15 reps
-
5
Tricep Extension (Cable)
3
8-10 reps
-
6
Decline Crunch
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
6-8 reps
-
2
Lateral Raise (Machine)
2
8-12 reps
-
3
Seated Row (Cable)
3
10-12 reps
-
4
Bicep Curl (Machine)
3
10-15 reps
-
5
Tricep Extension (Cable)
3
8-10 reps
-
6
Decline Crunch
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
6-8 reps
-
2
Lateral Raise (Machine)
2
8-12 reps
-
3
Seated Row (Cable)
3
10-12 reps
-
4
Bicep Curl (Machine)
3
10-15 reps
-
5
Tricep Extension (Cable)
3
8-10 reps
-
6
Decline Crunch
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
6-8 reps
-
2
Lateral Raise (Machine)
2
8-12 reps
-
3
Seated Row (Cable)
3
10-12 reps
-
4
Bicep Curl (Machine)
3
10-15 reps
-
5
Tricep Extension (Cable)
3
8-10 reps
-
6
Decline Crunch
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
6-8 reps
-
2
Lateral Raise (Machine)
2
8-12 reps
-
3
Seated Row (Cable)
3
10-12 reps
-
4
Bicep Curl (Machine)
3
10-15 reps
-
5
Tricep Extension (Cable)
3
8-10 reps
-
6
Decline Crunch
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
6-8 reps
-
2
Lateral Raise (Machine)
2
8-12 reps
-
3
Seated Row (Cable)
3
10-12 reps
-
4
Bicep Curl (Machine)
3
10-15 reps
-
5
Tricep Extension (Cable)
3
8-10 reps
-
6
Decline Crunch
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
6-8 reps
-
2
Lateral Raise (Machine)
2
8-12 reps
-
3
Seated Row (Cable)
3
10-12 reps
-
4
Bicep Curl (Machine)
3
10-15 reps
-
5
Tricep Extension (Cable)
3
8-10 reps
-
6
Decline Crunch
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
6-8 reps
-
2
Lateral Raise (Machine)
2
8-12 reps
-
3
Seated Row (Cable)
3
10-12 reps
-
4
Bicep Curl (Machine)
3
10-15 reps
-
5
Tricep Extension (Cable)
3
8-10 reps
-
6
Decline Crunch
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
6-8 reps
-
2
Lateral Raise (Machine)
2
8-12 reps
-
3
Seated Row (Cable)
3
10-12 reps
-
4
Bicep Curl (Machine)
3
10-15 reps
-
5
Tricep Extension (Cable)
3
8-10 reps
-
6
Decline Crunch
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
6-8 reps
-
2
Single Leg Romanian Deadlift
3
8-10 reps
-
3
Goblet Squat
2
10-15 reps
-
4
Hyperextension
3
8-12 reps
-
5
Step-Up (Weighted)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
6-8 reps
-
2
Single Leg Romanian Deadlift
3
8-10 reps
-
3
Goblet Squat
2
10-15 reps
-
4
Hyperextension
3
8-12 reps
-
5
Step-Up (Weighted)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
6-8 reps
-
2
Single Leg Romanian Deadlift
3
8-10 reps
-
3
Goblet Squat
2
10-15 reps
-
4
Hyperextension
3
8-12 reps
-
5
Step-Up (Weighted)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
6-8 reps
-
2
Single Leg Romanian Deadlift
3
8-10 reps
-
3
Goblet Squat
2
10-15 reps
-
4
Hyperextension
3
8-12 reps
-
5
Step-Up (Weighted)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
6-8 reps
-
2
Single Leg Romanian Deadlift
3
8-10 reps
-
3
Goblet Squat
2
10-15 reps
-
4
Hyperextension
3
8-12 reps
-
5
Step-Up (Weighted)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
6-8 reps
-
2
Single Leg Romanian Deadlift
3
8-10 reps
-
3
Goblet Squat
2
10-15 reps
-
4
Hyperextension
3
8-12 reps
-
5
Step-Up (Weighted)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
6-8 reps
-
2
Single Leg Romanian Deadlift
3
8-10 reps
-
3
Goblet Squat
2
10-15 reps
-
4
Hyperextension
3
8-12 reps
-
5
Step-Up (Weighted)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
6-8 reps
-
2
Single Leg Romanian Deadlift
3
8-10 reps
-
3
Goblet Squat
2
10-15 reps
-
4
Hyperextension
3
8-12 reps
-
5
Step-Up (Weighted)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
6-8 reps
-
2
Single Leg Romanian Deadlift
3
8-10 reps
-
3
Goblet Squat
2
10-15 reps
-
4
Hyperextension
3
8-12 reps
-
5
Step-Up (Weighted)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
6-8 reps
-
2
Single Leg Romanian Deadlift
3
8-10 reps
-
3
Goblet Squat
2
10-15 reps
-
4
Hyperextension
3
8-12 reps
-
5
Step-Up (Weighted)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
6-8 reps
-
2
Single Leg Romanian Deadlift
3
8-10 reps
-
3
Goblet Squat
2
10-15 reps
-
4
Hyperextension
3
8-12 reps
-
5
Step-Up (Weighted)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
6-8 reps
-
2
Single Leg Romanian Deadlift
3
8-10 reps
-
3
Goblet Squat
2
10-15 reps
-
4
Hyperextension
3
8-12 reps
-
5
Step-Up (Weighted)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20-30 mins
-
2A
Decline Crunch
2
20 reps
-
2B
Decline Sit Up (Bodyweight)
2
20 reps
-
2C
Russian Twist
2
20 reps
-
3
Hip Thrust (Machine)
3
10-12 reps
-
4
Lateral Raise (Machine)
2
10-15 reps
-
5
Stretching
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20-30 mins
-
2A
Decline Crunch
2
20 reps
-
2B
Decline Sit Up (Bodyweight)
2
20 reps
-
2C
Russian Twist
2
20 reps
-
3
Hip Thrust (Machine)
3
10-12 reps
-
4
Lateral Raise (Machine)
2
10-15 reps
-
5
Stretching
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20-30 mins
-
2A
Decline Crunch
2
20 reps
-
2B
Decline Sit Up (Bodyweight)
2
20 reps
-
2C
Russian Twist
2
20 reps
-
3
Hip Thrust (Machine)
3
10-12 reps
-
4
Lateral Raise (Machine)
2
10-15 reps
-
5
Stretching
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20-30 mins
-
2A
Decline Crunch
2
20 reps
-
2B
Decline Sit Up (Bodyweight)
2
20 reps
-
2C
Russian Twist
2
20 reps
-
3
Hip Thrust (Machine)
3
10-12 reps
-
4
Lateral Raise (Machine)
2
10-15 reps
-
5
Stretching
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20-30 mins
-
2A
Decline Crunch
2
20 reps
-
2B
Decline Sit Up (Bodyweight)
2
20 reps
-
2C
Russian Twist
2
20 reps
-
3
Hip Thrust (Machine)
3
10-12 reps
-
4
Lateral Raise (Machine)
2
10-15 reps
-
5
Stretching
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20-30 mins
-
2A
Decline Crunch
2
20 reps
-
2B
Decline Sit Up (Bodyweight)
2
20 reps
-
2C
Russian Twist
2
20 reps
-
3
Hip Thrust (Machine)
3
10-12 reps
-
4
Lateral Raise (Machine)
2
10-15 reps
-
5
Stretching
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20-30 mins
-
2A
Decline Crunch
2
20 reps
-
2B
Decline Sit Up (Bodyweight)
2
20 reps
-
2C
Russian Twist
2
20 reps
-
3
Hip Thrust (Machine)
3
10-12 reps
-
4
Lateral Raise (Machine)
2
10-15 reps
-
5
Stretching
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20-30 mins
-
2A
Decline Crunch
2
20 reps
-
2B
Decline Sit Up (Bodyweight)
2
20 reps
-
2C
Russian Twist
2
20 reps
-
3
Hip Thrust (Machine)
3
10-12 reps
-
4
Lateral Raise (Machine)
2
10-15 reps
-
5
Stretching
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20-30 mins
-
2A
Decline Crunch
2
20 reps
-
2B
Decline Sit Up (Bodyweight)
2
20 reps
-
2C
Russian Twist
2
20 reps
-
3
Hip Thrust (Machine)
3
10-12 reps
-
4
Lateral Raise (Machine)
2
10-15 reps
-
5
Stretching
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20-30 mins
-
2A
Decline Crunch
2
20 reps
-
2B
Decline Sit Up (Bodyweight)
2
20 reps
-
2C
Russian Twist
2
20 reps
-
3
Hip Thrust (Machine)
3
10-12 reps
-
4
Lateral Raise (Machine)
2
10-15 reps
-
5
Stretching
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20-30 mins
-
2A
Decline Crunch
2
20 reps
-
2B
Decline Sit Up (Bodyweight)
2
20 reps
-
2C
Russian Twist
2
20 reps
-
3
Hip Thrust (Machine)
3
10-12 reps
-
4
Lateral Raise (Machine)
2
10-15 reps
-
5
Stretching
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20-30 mins
-
2A
Decline Crunch
2
20 reps
-
2B
Decline Sit Up (Bodyweight)
2
20 reps
-
2C
Russian Twist
2
20 reps
-
3
Hip Thrust (Machine)
3
10-12 reps
-
4
Lateral Raise (Machine)
2
10-15 reps
-
5
Stretching
1
15 mins
-
Week 1
1 / 12 Weeks
Day 1
1
Romanian Deadlift (Barbell)3 Sets
6-8 Reps
-
2A
Hip Thrust (Machine)3 Sets
8-10 Reps
-
2B
Glute Bridge (Barbell)3 Sets
8-10 Reps
-
3
Bulgarian Split Squat (Dumbbell)3 Sets
10-12 Reps
-
4
Glute Kickback (Cable)2 Sets
10-15 Reps
-
5
Hip Abductor (Machine)2 Sets
10-15 Reps
-
Day 2
1
Pull-Up (Assisted)3 Sets
6-8 Reps
-
2
Lateral Raise (Machine)2 Sets
8-12 Reps
-
3
Seated Row (Cable)3 Sets
10-12 Reps
-
4
Bicep Curl (Machine)3 Sets
10-15 Reps
-
5
Tricep Extension (Cable)3 Sets
8-10 Reps
-
6
Decline Crunch2 Sets
10-15 Reps
-
Day 3
1
Leg Press (45 Degrees)3 Sets
6-8 Reps
-
2
Single Leg Romanian Deadlift3 Sets
8-10 Reps
-
3
Goblet Squat2 Sets
10-15 Reps
-
4
Hyperextension3 Sets
8-12 Reps
-
5
Step-Up (Weighted)3 Sets
10-15 Reps
-
Day 4
1
Cardio1 Set
20-30 mins
-
2A
Decline Crunch2 Sets
20 Reps
-
2B
Decline Sit Up (Bodyweight)2 Sets
20 Reps
-
2C
Russian Twist2 Sets
20 Reps
-
3
Hip Thrust (Machine)3 Sets
10-12 Reps
-
4
Lateral Raise (Machine)2 Sets
10-15 Reps
-
5
Stretching1 Set
15 mins
-