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Noemi Glute Goddess

by Szabolcs Rónyai
1 athletes joined

Program Description

Increase butt growth

Program Overview

  • Level
    Novice
  • Goal
    Athletics, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Aug 26, 2025 03:28
  • Last Edited
    Aug 31, 2025 07:09

Summary

Unleash your inner strength with the Noemi Glute Goddess program, a focused 4-week journey designed to sculpt and enhance your glutes. Committing just four days a week, you'll engage in a variety of effective exercises, including barbell hip thrusts, machine lunges, and glute med kickbacks, ensuring comprehensive muscle activation. Each session is crafted to challenge you while promoting growth and definition. Equip yourself with a full gym and get ready to transform your lower body into a powerhouse of strength and aesthetics!
Muscle Engagement
Front
Back
MuscleSet
Glutes
25.3%
Hamstrings
16.5%
Quadriceps
10%
Lower Back
8.8%
Triceps
5.3%
Lats
5.3%
Biceps
5.3%
Upper Back
4.7%
Abs
4.1%
Front Delts
3.5%
Abductors
3.5%
Chest
2.9%
Middle Delts
2.9%
Adductors
0.6%
Rear Delts
0.6%
Forearms
0.6%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
-
2
Leg Press
3
8 reps
-
3
Hyperextension
3
8 reps
-
4
Glute Med Kickback
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
-
2
Leg Press
3
8 reps
-
3
Hyperextension
3
8 reps
-
4
Glute Med Kickback
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
-
2
Leg Press
3
8 reps
-
3
Hyperextension
3
8 reps
-
4
Glute Med Kickback
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
-
2
Leg Press
3
8 reps
-
3
Hyperextension
3
8 reps
-
4
Glute Med Kickback
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
8 reps
-
2
Lunge (Dumbbell)
3
8 reps
-
3
Romanian Deadlift (Dumbbell)
3
8 reps
-
4
Glute Med Kickback
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
8 reps
-
2
Lunge (Dumbbell)
3
8 reps
-
3
Romanian Deadlift (Dumbbell)
3
8 reps
-
4
Glute Med Kickback
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
8 reps
-
2
Lunge (Dumbbell)
3
8 reps
-
3
Romanian Deadlift (Dumbbell)
3
8 reps
-
4
Glute Med Kickback
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
8 reps
-
2
Lunge (Dumbbell)
3
8 reps
-
3
Romanian Deadlift (Dumbbell)
3
8 reps
-
4
Glute Med Kickback
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Frog Pumps
3
8 reps
-
2
Split Squat (Smith Machine)
3
8 reps
-
3
Romanian Deadlift (Dumbbell)
3
8 reps
-
4
Hip Abductor (Machine)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Frog Pumps
3
8 reps
-
2
Split Squat (Smith Machine)
3
8 reps
-
3
Romanian Deadlift (Dumbbell)
3
8 reps
-
4
Hip Abductor (Machine)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Frog Pumps
3
8 reps
-
2
Split Squat (Smith Machine)
3
8 reps
-
3
Romanian Deadlift (Dumbbell)
3
8 reps
-
4
Hip Abductor (Machine)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Frog Pumps
3
8 reps
-
2
Split Squat (Smith Machine)
3
8 reps
-
3
Romanian Deadlift (Dumbbell)
3
8 reps
-
4
Hip Abductor (Machine)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
-
2
Lat Pulldown
3
8 reps
-
3
Seated Row (Machine)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
8 reps
-
5
Tricep Pushdown (Cable)
3
8 reps
-
6
Bicep Curl (Cable)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
-
2
Lat Pulldown
3
8 reps
-
3
Seated Row (Machine)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
8 reps
-
5
Tricep Pushdown (Cable)
3
8 reps
-
6
Bicep Curl (Cable)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
-
2
Lat Pulldown
3
8 reps
-
3
Seated Row (Machine)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
8 reps
-
5
Tricep Pushdown (Cable)
3
8 reps
-
6
Bicep Curl (Cable)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
-
2
Lat Pulldown
3
8 reps
-
3
Seated Row (Machine)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
8 reps
-
5
Tricep Pushdown (Cable)
3
8 reps
-
6
Bicep Curl (Cable)
3
8 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Hip Thrust (Barbell)
3 Sets
8 Reps
-
2
Leg Press
3 Sets
8 Reps
-
3
Hyperextension
3 Sets
8 Reps
-
4
Glute Med Kickback
3 Sets
8 Reps
-
Day 2
1
Hip Thrust (Machine)
3 Sets
8 Reps
-
2
Lunge (Dumbbell)
3 Sets
8 Reps
-
3
Romanian Deadlift (Dumbbell)
3 Sets
8 Reps
-
4
Glute Med Kickback
3 Sets
8 Reps
-
Day 3
1
Frog Pumps
3 Sets
8 Reps
-
2
Split Squat (Smith Machine)
3 Sets
8 Reps
-
3
Romanian Deadlift (Dumbbell)
3 Sets
8 Reps
-
4
Hip Abductor (Machine)
3 Sets
8 Reps
-
Day 4
1
Push Up
3 Sets
AMRAP
-
2
Lat Pulldown
3 Sets
8 Reps
-
3
Seated Row (Machine)
3 Sets
8 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
8 Reps
-
5
Tricep Pushdown (Cable)
3 Sets
8 Reps
-
6
Bicep Curl (Cable)
3 Sets
8 Reps
-