logo
BoostcampPNG

Two Days, Two Cheeks

by Sundas W.

Program Description

This program is designed for busy students and individuals with limited time who can realistically train only two days per week. The goal is to prioritize glute growth through effective hypertrophy-focused training while maintaining a toned, balanced upper body. Inspired by glute-focused hypertrophy principles popularized by Bret Contreras.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 01, 2026 08:31
  • Last Edited
    Jan 01, 2026 09:33
Muscle Engagement
Front
Back
MuscleSet
Glutes
18.8%
Hamstrings
14.1%
Quadriceps
12.4%
Abs
9.6%
Upper Back
7.3%
Lower Back
7.1%
Lats
6.8%
Front Delts
5.6%
Triceps
5.6%
Biceps
3.4%
Chest
3.4%
Adductors
2.8%
Middle Delts
2.3%
Forearms
0.4%
Stretching
0.4%
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
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
Hip Thrust (Barbell)
3
8-12 reps
-
2
Single Arm Row (Cable)
3
8 reps
-
3
Goblet Squat
3
10-12 reps
-
4
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
5
Side Lying Abductions
1
15-30 reps
-
6
Plank
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-12 reps
-
2
Single Arm Row (Cable)
3
8 reps
-
3
Goblet Squat
3
10-12 reps
-
4
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
5
Side Lying Abductions
1
15-30 reps
-
6
Plank
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-12 reps
-
2
Single Arm Row (Cable)
3
8 reps
-
3
Goblet Squat
3
10-12 reps
-
4
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
5
Side Lying Abductions
1
15-30 reps
-
6
Plank
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-12 reps
-
2
Single Arm Row (Cable)
3
8 reps
-
3
Goblet Squat
3
10-12 reps
-
4
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
5
Side Lying Abductions
1
15-30 reps
-
6
Plank
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-12 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Squat (Barbell)
3
6-12 reps
-
4
Bench Press (Barbell)
3
8-12 reps
-
5
Good Morning
3
8-12 reps
-
6
Side Lying Abductions
1
15-30 reps
-
7
Side Plank
1
0.75-1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-12 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Squat (Barbell)
3
6-12 reps
-
4
Bench Press (Barbell)
3
8-12 reps
-
5
Good Morning
3
8-12 reps
-
6
Side Lying Abductions
1
15-30 reps
-
7
Side Plank
1
0.75-1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-12 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Squat (Barbell)
3
6-12 reps
-
4
Bench Press (Barbell)
3
8-12 reps
-
5
Good Morning
3
8-12 reps
-
6
Side Lying Abductions
1
15-30 reps
-
7
Side Plank
1
0.75-1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-12 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Squat (Barbell)
3
6-12 reps
-
4
Bench Press (Barbell)
3
8-12 reps
-
5
Good Morning
3
8-12 reps
-
6
Side Lying Abductions
1
15-30 reps
-
7
Side Plank
1
0.75-1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-12 reps
-
2
Chest Supported Row (Dumbbell)
3
8-12 reps
-
3
Zercher Squat (Barbell)
3
8-12 reps
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
6
Side Lying Abductions
1
15-30 reps
-
7
Plank
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-12 reps
-
2
Chest Supported Row (Dumbbell)
3
8-12 reps
-
3
Zercher Squat (Barbell)
3
8-12 reps
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
6
Side Lying Abductions
1
15-30 reps
-
7
Plank
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-12 reps
-
2
Chest Supported Row (Dumbbell)
3
8-12 reps
-
3
Zercher Squat (Barbell)
3
8-12 reps
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
6
Side Lying Abductions
1
15-30 reps
-
7
Plank
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-12 reps
-
2
Chest Supported Row (Dumbbell)
3
8-12 reps
-
3
Zercher Squat (Barbell)
3
8-12 reps
-
4
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
6
Side Lying Abductions
1
15-30 reps
-
7
Plank
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Step-Up (Weighted)
3
8-12 reps
-
4
Incline Bench Press (Barbell)
3
8-12 reps
-
5
Pull Through (Cable)
3
8-12 reps
-
6
Side Lying Abductions
1
15-30 reps
-
7
Side Plank
1
0.75-1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Step-Up (Weighted)
3
8-12 reps
-
4
Incline Bench Press (Barbell)
3
8-12 reps
-
5
Pull Through (Cable)
3
8-12 reps
-
6
Side Lying Abductions
1
15-30 reps
-
7
Side Plank
1
0.75-1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Step-Up (Weighted)
3
8-12 reps
-
4
Incline Bench Press (Barbell)
3
8-12 reps
-
5
Pull Through (Cable)
3
8-12 reps
-
6
Side Lying Abductions
1
15-30 reps
-
7
Side Plank
1
0.75-1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Step-Up (Weighted)
3
8-12 reps
-
4
Incline Bench Press (Barbell)
3
8-12 reps
-
5
Pull Through (Cable)
3
8-12 reps
-
6
Side Lying Abductions
1
15-30 reps
-
7
Side Plank
1
0.75-1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Push Press (Barbell)
3
3-6 reps
-
5
Walking Lunge (Dumbbell)
3
8-12 reps
-
6
Back Extension (Weighted)
2
8-12 reps
-
7
Standing Hip Abduction (Cable)
1
10-15 reps
-
8
Hanging Leg Raise
1
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Push Press (Barbell)
3
3-6 reps
-
5
Walking Lunge (Dumbbell)
3
8-12 reps
-
6
Back Extension (Weighted)
2
8-12 reps
-
7
Standing Hip Abduction (Cable)
1
10-15 reps
-
8
Hanging Leg Raise
1
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Push Press (Barbell)
3
3-6 reps
-
5
Walking Lunge (Dumbbell)
3
8-12 reps
-
6
Back Extension (Weighted)
2
8-12 reps
-
7
Standing Hip Abduction (Cable)
1
10-15 reps
-
8
Hanging Leg Raise
1
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Push Press (Barbell)
3
3-6 reps
-
5
Walking Lunge (Dumbbell)
3
8-12 reps
-
6
Back Extension (Weighted)
2
8-12 reps
-
7
Standing Hip Abduction (Cable)
1
10-15 reps
-
8
Hanging Leg Raise
1
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Seated Military Press (Barbell)
3
8-12 reps
-
5
Reverse Lunge (Dumbbell)
3
8-12 reps
-
6
Back Extension (Weighted)
2
8-12 reps
-
7
Clamshells (Band)
1
15-30 reps
-
8
Hanging Leg Raise
1
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Seated Military Press (Barbell)
3
8-12 reps
-
5
Reverse Lunge (Dumbbell)
3
8-12 reps
-
6
Back Extension (Weighted)
2
8-12 reps
-
7
Clamshells (Band)
1
15-30 reps
-
8
Hanging Leg Raise
1
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Seated Military Press (Barbell)
3
8-12 reps
-
5
Reverse Lunge (Dumbbell)
3
8-12 reps
-
6
Back Extension (Weighted)
2
8-12 reps
-
7
Clamshells (Band)
1
15-30 reps
-
8
Hanging Leg Raise
1
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4
Seated Military Press (Barbell)
3
8-12 reps
-
5
Reverse Lunge (Dumbbell)
3
8-12 reps
-
6
Back Extension (Weighted)
2
8-12 reps
-
7
Clamshells (Band)
1
15-30 reps
-
8
Hanging Leg Raise
1
8-15 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Hip Thrust (Barbell)
3 Sets
8-12 Reps
-
2
Single Arm Row (Cable)
3 Sets
8 Reps
-
3
Goblet Squat
3 Sets
10-12 Reps
-
4
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
-
5
Side Lying Abductions
1 Set
15-30 Reps
-
6
Plank
1 Set
1 mins
-
Day 2
1
Single Leg Hip Thrust
3 Sets
8-12 Reps
-
2
Lat Pulldown
3 Sets
8-12 Reps
-
3
Step-Up (Weighted)
3 Sets
8-12 Reps
-
4
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
-
5
Pull Through (Cable)
3 Sets
8-12 Reps
-
6
Side Lying Abductions
1 Set
15-30 Reps
-
7
Side Plank
1 Set
0.75-1 mins
-