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Glutes and legs focused

by Ozgur Yaris

Program Description

Unleash your lower body potential with this 8-week focused program designed to sculpt and strengthen your glutes and legs. With 24 sessions packed into just 50 minutes each, you'll engage in a variety of effective exercises, including barbell squats, Romanian deadlifts, and glute bridges, tailored for all skill levels from beginner to intermediate. Each workout incorporates progressive overload principles, ensuring you build muscle and enhance athletic performance while using a full gym setup. Get ready to transform your physique and boost your confidence as you power through this comprehensive training journey!

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Athletics, Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    50 minutes
  • Created
    Feb 14, 2026 04:38
  • Last Edited
    Feb 14, 2026 07:16
Muscle Engagement
Front
Back
MuscleSet
Glutes
20%
Hamstrings
15.6%
Quadriceps
13.3%
Abs
7.8%
Front Delts
7.8%
Triceps
6.7%
Lower Back
5.6%
Chest
4.4%
Adductors
3.3%
Biceps
3.3%
Lats
2.2%
Upper Back
2.2%
Middle Delts
2.2%
Abductors
2.2%
Cardio
1.5%
Forearms
1.1%
Other
0.7%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7.5
3
Glute Bridge (Barbell)
3
10-15 reps
RPE 7.5
4
Reverse Lunge (Dumbbell)
3
10-15 reps
RPE 7.5
5
Glute Kickback (Cable)
3
15-20 reps
RPE 7.5
6
SkiErg
1
5-15 mins
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7.5
3
Glute Bridge (Barbell)
3
10-15 reps
RPE 7.5
4
Reverse Lunge (Dumbbell)
3
10-15 reps
RPE 7.5
5
Glute Kickback (Cable)
3
15-20 reps
RPE 7.5
6
SkiErg
1
5-15 mins
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7.5
3
Glute Bridge (Barbell)
3
10-15 reps
RPE 7.5
4
Reverse Lunge (Dumbbell)
3
10-15 reps
RPE 7.5
5
Glute Kickback (Cable)
3
15-20 reps
RPE 7.5
6
SkiErg
1
5-15 mins
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7.5
3
Glute Bridge (Barbell)
3
10-15 reps
RPE 7.5
4
Reverse Lunge (Dumbbell)
3
10-15 reps
RPE 7.5
5
Glute Kickback (Cable)
3
15-20 reps
RPE 7.5
6
SkiErg
1
5-15 mins
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7.5
3
Glute Bridge (Barbell)
3
10-15 reps
RPE 7.5
4
Reverse Lunge (Dumbbell)
3
10-15 reps
RPE 7.5
5
Glute Kickback (Cable)
3
15-20 reps
RPE 7.5
6
SkiErg
1
5-15 mins
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7.5
3
Glute Bridge (Barbell)
3
10-15 reps
RPE 7.5
4
Reverse Lunge (Dumbbell)
3
10-15 reps
RPE 7.5
5
Glute Kickback (Cable)
3
15-20 reps
RPE 7.5
6
SkiErg
1
5-15 mins
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7.5
3
Glute Bridge (Barbell)
3
10-15 reps
RPE 7.5
4
Reverse Lunge (Dumbbell)
3
10-15 reps
RPE 7.5
5
Glute Kickback (Cable)
3
15-20 reps
RPE 7.5
6
SkiErg
1
5-15 mins
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7.5
3
Glute Bridge (Barbell)
3
10-15 reps
RPE 7.5
4
Reverse Lunge (Dumbbell)
3
10-15 reps
RPE 7.5
5
Glute Kickback (Cable)
3
15-20 reps
RPE 7.5
6
SkiErg
1
5-15 mins
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
RPE 7.5
2
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 7.5
3
Overhead Press (Barbell)
3
8-12 reps
RPE 7.5
4
Bicep Curl (Barbell)
3
10-15 reps
RPE 7.5
5
Dip (Assisted)
3
10-15 reps
RPE 7.5
6
Stair Climber
1
5-15 mins
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
RPE 7.5
2
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 7.5
3
Overhead Press (Barbell)
3
8-12 reps
RPE 7.5
4
Bicep Curl (Barbell)
3
10-15 reps
RPE 7.5
5
Dip (Assisted)
3
10-15 reps
RPE 7.5
6
Stair Climber
1
5-15 mins
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
RPE 7.5
2
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 7.5
3
Overhead Press (Barbell)
3
8-12 reps
RPE 7.5
4
Bicep Curl (Barbell)
3
10-15 reps
RPE 7.5
5
Dip (Assisted)
3
10-15 reps
RPE 7.5
6
Stair Climber
1
5-15 mins
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
RPE 7.5
2
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 7.5
3
Overhead Press (Barbell)
3
8-12 reps
RPE 7.5
4
Bicep Curl (Barbell)
3
10-15 reps
RPE 7.5
5
Dip (Assisted)
3
10-15 reps
RPE 7.5
6
Stair Climber
1
5-15 mins
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
RPE 7.5
2
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 7.5
3
Overhead Press (Barbell)
3
8-12 reps
RPE 7.5
4
Bicep Curl (Barbell)
3
10-15 reps
RPE 7.5
5
Dip (Assisted)
3
10-15 reps
RPE 7.5
6
Stair Climber
1
5-15 mins
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
RPE 7.5
2
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 7.5
3
Overhead Press (Barbell)
3
8-12 reps
RPE 7.5
4
Bicep Curl (Barbell)
3
10-15 reps
RPE 7.5
5
Dip (Assisted)
3
10-15 reps
RPE 7.5
6
Stair Climber
1
5-15 mins
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
RPE 7.5
2
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 7.5
3
Overhead Press (Barbell)
3
8-12 reps
RPE 7.5
4
Bicep Curl (Barbell)
3
10-15 reps
RPE 7.5
5
Dip (Assisted)
3
10-15 reps
RPE 7.5
6
Stair Climber
1
5-15 mins
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
RPE 7.5
2
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 7.5
3
Overhead Press (Barbell)
3
8-12 reps
RPE 7.5
4
Bicep Curl (Barbell)
3
10-15 reps
RPE 7.5
5
Dip (Assisted)
3
10-15 reps
RPE 7.5
6
Stair Climber
1
5-15 mins
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
2
Hip Thrust (Machine)
3
10 reps
RPE 7.5
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7.5
4
Hip Abductor (Machine)
3
15-20 reps
RPE 7.5
5
Kettlebell Swing
3
12-15 reps
RPE 7.5
6A
Hyperextension
3
20 reps
RPE 7.5
6B
Decline Sit Up (Weighted)
3
10 reps
RPE 7.5
7
1km Row
1
5-15 mins
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
2
Hip Thrust (Machine)
3
10 reps
RPE 7.5
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7.5
4
Hip Abductor (Machine)
3
15-20 reps
RPE 7.5
5
Kettlebell Swing
3
12-15 reps
RPE 7.5
6A
Hyperextension
3
20 reps
RPE 7.5
6B
Decline Sit Up (Weighted)
3
10 reps
RPE 7.5
7
1km Row
1
5-15 mins
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
2
Hip Thrust (Machine)
3
10 reps
RPE 7.5
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7.5
4
Hip Abductor (Machine)
3
15-20 reps
RPE 7.5
5
Kettlebell Swing
3
12-15 reps
RPE 7.5
6A
Hyperextension
3
20 reps
RPE 7.5
6B
Decline Sit Up (Weighted)
3
10 reps
RPE 7.5
7
1km Row
1
5-15 mins
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
2
Hip Thrust (Machine)
3
10 reps
RPE 7.5
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7.5
4
Hip Abductor (Machine)
3
15-20 reps
RPE 7.5
5
Kettlebell Swing
3
12-15 reps
RPE 7.5
6A
Hyperextension
3
20 reps
RPE 7.5
6B
Decline Sit Up (Weighted)
3
10 reps
RPE 7.5
7
1km Row
1
5-15 mins
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
2
Hip Thrust (Machine)
3
10 reps
RPE 7.5
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7.5
4
Hip Abductor (Machine)
3
15-20 reps
RPE 7.5
5
Kettlebell Swing
3
12-15 reps
RPE 7.5
6A
Hyperextension
3
20 reps
RPE 7.5
6B
Decline Sit Up (Weighted)
3
10 reps
RPE 7.5
7
1km Row
1
5-15 mins
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
2
Hip Thrust (Machine)
3
10 reps
RPE 7.5
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7.5
4
Hip Abductor (Machine)
3
15-20 reps
RPE 7.5
5
Kettlebell Swing
3
12-15 reps
RPE 7.5
6A
Hyperextension
3
20 reps
RPE 7.5
6B
Decline Sit Up (Weighted)
3
10 reps
RPE 7.5
7
1km Row
1
5-15 mins
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
2
Hip Thrust (Machine)
3
10 reps
RPE 7.5
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7.5
4
Hip Abductor (Machine)
3
15-20 reps
RPE 7.5
5
Kettlebell Swing
3
12-15 reps
RPE 7.5
6A
Hyperextension
3
20 reps
RPE 7.5
6B
Decline Sit Up (Weighted)
3
10 reps
RPE 7.5
7
1km Row
1
5-15 mins
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
2
Hip Thrust (Machine)
3
10 reps
RPE 7.5
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7.5
4
Hip Abductor (Machine)
3
15-20 reps
RPE 7.5
5
Kettlebell Swing
3
12-15 reps
RPE 7.5
6A
Hyperextension
3
20 reps
RPE 7.5
6B
Decline Sit Up (Weighted)
3
10 reps
RPE 7.5
7
1km Row
1
5-15 mins
RPE 7.5
Week 1
1 / 8 Weeks
Day 1
1
Squat (Barbell)
3 Sets
8-12 Reps
@7.5
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@7.5
3
Glute Bridge (Barbell)
3 Sets
10-15 Reps
@7.5
4
Reverse Lunge (Dumbbell)
3 Sets
10-15 Reps
@7.5
5
Glute Kickback (Cable)
3 Sets
15-20 Reps
@7.5
6
SkiErg
1 Set
5-15 mins
@7.5
Day 2
1
Chest Press (Machine)
3 Sets
8-12 Reps
@7.5
2
Lat Pulldown (Close Grip)
3 Sets
8-12 Reps
@7.5
3
Overhead Press (Barbell)
3 Sets
8-12 Reps
@7.5
4
Bicep Curl (Barbell)
3 Sets
10-15 Reps
@7.5
5
Dip (Assisted)
3 Sets
10-15 Reps
@7.5
6
Stair Climber
1 Set
5-15 mins
@7.5
Day 3
1
Sumo Deadlift (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@7.5
@8
2
Hip Thrust (Machine)
3 Sets
10 Reps
@7.5
3
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
@7.5
4
Hip Abductor (Machine)
3 Sets
15-20 Reps
@7.5
5
Kettlebell Swing
3 Sets
12-15 Reps
@7.5
6A
Hyperextension
3 Sets
20 Reps
@7.5
6B
Decline Sit Up (Weighted)
3 Sets
10 Reps
@7.5
7
1km Row
1 Set
5-15 mins
@7.5