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BoostcampPNG

Glute Zero to Hero: Progressive Home Strength 1

by Jess Williams
1 athletes joined

Program Description

Foundations & Growth (Weeks 1-16) This opening 16-week block lays the bedrock for the entire 52-week journey. Workouts begin at 15 minutes and climb gradually to 23, teaching flawless movement patterns, activating the glutes in every rep, and building the consistency habit. By Week 16 you will master core lifts, log workouts confidently, and graduate to low-intermediate status with a visible jump in work capacity and baseline muscle mass.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Dumbbell Only
  • Program Length
    16 weeks
  • Time Per Workout
    20 minutes
  • Created
    Jul 07, 2025 07:20
  • Last Edited
    Jul 08, 2025 12:04
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
1 mins
-
2
Side Leg Swings
1
1 mins
-
3
Hip Circles
1
1 mins
-
4
Glute Bridge (Bodyweight)
2
15-20 reps
-
5
Goblet Squat
2
12 reps
RPE 5-6
6
Romanian Deadlift (Dumbbell)
2
12 reps
RPE 5-6
7
Glute Bridge (Dumbbell)
2
12 reps
RPE 5-6
8
Dumbbell Chest Press/Floor Press
2
12 reps
RPE 5-6
9
Bent Over Row (Dumbbell)
2
12 reps
RPE 5-6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
1 mins
-
2
Side Leg Swings
1
1 mins
-
3
Hip Circles
1
1 mins
-
4
Glute Bridge (Bodyweight)
2
15-20 reps
-
5
Goblet Squat
2
15 reps
RPE 5-6
6
Romanian Deadlift (Dumbbell)
2
15 reps
RPE 5-6
7
Glute Bridge (Dumbbell)
2
15 reps
RPE 5-6
8
Dumbbell Chest Press/Floor Press
2
15 reps
RPE 5-6
9
Bent Over Row (Dumbbell)
2
15 reps
RPE 5-6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
1 mins
-
2
Side Leg Swings
1
1 mins
-
3
Hip Circles
1
1 mins
-
4
Glute Bridge (Bodyweight)
2
15-20 reps
-
5
Goblet Squat
3
12 reps
RPE 5-6
6
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 5-6
7
Glute Bridge (Dumbbell)
3
12 reps
RPE 5-6
8
Dumbbell Chest Press/Floor Press
3
12 reps
RPE 5-6
9
Bent Over Row (Dumbbell)
3
12 reps
RPE 5-6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
1 mins
-
2
Side Leg Swings
1
1 mins
-
3
Hip Circles
1
1 mins
-
4
Glute Bridge (Bodyweight)
2
15-20 reps
-
5
Goblet Squat
3
12-15 reps
RPE 5-6
6
Romanian Deadlift (Dumbbell)
3
12-15 reps
RPE 5-6
7
Glute Bridge (Dumbbell)
3
12-15 reps
RPE 5-6
8
Dumbbell Chest Press/Floor Press
3
12-15 reps
RPE 5-6
9
Bent Over Row (Dumbbell)
3
12-15 reps
RPE 5-6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
1 mins
-
2
Side Leg Swings
1
1 mins
-
3
Hip Circles
1
1 mins
-
4
Glute Bridge (Bodyweight)
2
15-20 reps
-
5
Goblet Squat
3
10-12 reps
RPE 6-7
6
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 6-7
7
Hip Thrust (Dumbbell)
3
10-12 reps
RPE 6-7
8
Incline Chest Press (Dumbbell)
3
10-12 reps
RPE 6-7
9
Bent Over Row (Dumbbell)
3
10-12 reps
RPE 6-7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
1 mins
-
2
Side Leg Swings
1
1 mins
-
3
Hip Circles
1
1 mins
-
4
Glute Bridge (Bodyweight)
2
15-20 reps
-
5
Goblet Squat
3
10-12 reps
RPE 6-7
6
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 6-7
7
Hip Thrust (Dumbbell)
3
10-12 reps
RPE 6-7
8
Incline Chest Press (Dumbbell)
3
10-12 reps
RPE 6-7
9
Bent Over Row (Dumbbell)
3
10-12 reps
RPE 6-7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
1 mins
-
2
Side Leg Swings
1
1 mins
-
3
Hip Circles
1
1 mins
-
4
Glute Bridge (Bodyweight)
2
15-20 reps
-
5
Goblet Squat
3
10-12 reps
RPE 6-7
6
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 6-7
7
Hip Thrust (Dumbbell)
3
10-12 reps
RPE 6-7
8
Incline Chest Press (Dumbbell)
3
10-12 reps
RPE 6-7
9
Bent Over Row (Dumbbell)
3
10-12 reps
RPE 6-7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
1 mins
-
2
Side Leg Swings
1
1 mins
-
3
Hip Circles
1
1 mins
-
4
Glute Bridge (Bodyweight)
2
15-20 reps
-
5
Goblet Squat
3
10-12 reps
RPE 6-7
6
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 6-7
7
Hip Thrust (Dumbbell)
3
10-12 reps
RPE 6-7
8
Incline Chest Press (Dumbbell)
3
10-12 reps
RPE 6-7
9
Bent Over Row (Dumbbell)
3
10-12 reps
RPE 6-7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
1 mins
-
2
Side Leg Swings
1
1 mins
-
3
Hip Circles
1
1 mins
-
4
Glute Bridge (Bodyweight)
2
15-20 reps
-
5
Sumo Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 6-7
6
Split Squat (Dumbbell)
3
8-10 reps
RPE 6-7
7
Hip Thrust (Dumbbell)
3
8-10 reps
RPE 6-7
8
Incline Chest Press (Dumbbell)
3
8-10 reps
RPE 6-7
9
Wide Grip Row (Dumbbell)
3
8-10 reps
RPE 6-7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
1 mins
-
2
Side Leg Swings
1
1 mins
-
3
Hip Circles
1
1 mins
-
4
Glute Bridge (Bodyweight)
2
15-20 reps
-
5
Sumo Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 6-7
6
Split Squat (Dumbbell)
3
8-10 reps
RPE 6-7
7
Hip Thrust (Dumbbell)
3
8-10 reps
RPE 6-7
8
Incline Chest Press (Dumbbell)
3
8-10 reps
RPE 6-7
9
Wide Grip Row (Dumbbell)
3
8-10 reps
RPE 6-7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
1 mins
-
2
Side Leg Swings
1
1 mins
-
3
Hip Circles
1
1 mins
-
4
Glute Bridge (Bodyweight)
2
15-20 reps
-
5
Sumo Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 6-7
6
Split Squat (Dumbbell)
3
8-10 reps
RPE 6-7
7
Hip Thrust (Dumbbell)
3
8-10 reps
RPE 6-7
8
Incline Chest Press (Dumbbell)
3
8-10 reps
RPE 6-7
9
Wide Grip Row (Dumbbell)
3
8-10 reps
RPE 6-7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
1 mins
-
2
Side Leg Swings
1
1 mins
-
3
Hip Circles
1
1 mins
-
4
Glute Bridge (Bodyweight)
2
15-20 reps
-
5
Sumo Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 6-7
6
Split Squat (Dumbbell)
3
8-10 reps
RPE 6-7
7
Hip Thrust (Dumbbell)
3
8-10 reps
RPE 6-7
8
Incline Chest Press (Dumbbell)
3
8-10 reps
RPE 6-7
9
Wide Grip Row (Dumbbell)
3
8-10 reps
RPE 6-7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
1 mins
-
2
Side Leg Swings
1
1 mins
-
3
Hip Circles
1
1 mins
-
4
Glute Bridge (Bodyweight)
2
15-20 reps
-
5
Sumo Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 7-8
6
Split Squat (Dumbbell)
3
8-12 reps
RPE 7-8
7
Hip Thrust (Dumbbell)
3
8-12 reps
RPE 7-8
8
Incline Chest Press (Dumbbell)
3
8-12 reps
RPE 7-8
9
Wide Grip Row (Dumbbell)
3
8-12 reps
RPE 7-8
10
Goblet Curtsy Lunge (Dumbbell)
3
8-12 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
1 mins
-
2
Side Leg Swings
1
1 mins
-
3
Hip Circles
1
1 mins
-
4
Glute Bridge (Bodyweight)
2
15-20 reps
-
5
Sumo Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 7-8
6
Split Squat (Dumbbell)
3
8-12 reps
RPE 7-8
7
Hip Thrust (Dumbbell)
3
8-12 reps
RPE 7-8
8
Incline Chest Press (Dumbbell)
3
8-12 reps
RPE 7-8
9
Wide Grip Row (Dumbbell)
3
8-12 reps
RPE 7-8
10
Goblet Curtsy Lunge (Dumbbell)
3
8-12 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
1 mins
-
2
Side Leg Swings
1
1 mins
-
3
Hip Circles
1
1 mins
-
4
Glute Bridge (Bodyweight)
2
15-20 reps
-
5
Sumo Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 7-8
6
Split Squat (Dumbbell)
3
8-12 reps
RPE 7-8
7
Hip Thrust (Dumbbell)
3
8-12 reps
RPE 7-8
8
Incline Chest Press (Dumbbell)
3
8-12 reps
RPE 7-8
9
Wide Grip Row (Dumbbell)
3
8-12 reps
RPE 7-8
10
Goblet Curtsy Lunge (Dumbbell)
3
8-12 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
1 mins
-
2
Side Leg Swings
1
1 mins
-
3
Hip Circles
1
1 mins
-
4
Glute Bridge (Bodyweight)
2
15-20 reps
-
5
Sumo Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 7-8
6
Split Squat (Dumbbell)
3
8-12 reps
RPE 7-8
7
Hip Thrust (Dumbbell)
3
8-12 reps
RPE 7-8
8
Incline Chest Press (Dumbbell)
3
8-12 reps
RPE 7-8
9
Wide Grip Row (Dumbbell)
3
8-12 reps
RPE 7-8
10
Goblet Curtsy Lunge (Dumbbell)
3
8-12 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
1 mins
-
2
Side Leg Swings
1
1 mins
-
3
Hip Circles
1
1 mins
-
4
Glute Bridge (Bodyweight)
2
15-20 reps
-
5
Glute Bridge (Dumbbell)
2
12 reps
RPE 5-6
6
Reverse Lunge (Dumbbell)
2
12 reps
RPE 5-6
7
Lateral Raise (Dumbbell)
2
12 reps
RPE 5-6
8
Bicep Curl (Dumbbell)
2
12 reps
RPE 5-6
9
Romanian Deadlift (Dumbbell)
2
12 reps
RPE 5-6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
1 mins
-
2
Side Leg Swings
1
1 mins
-
3
Hip Circles
1
1 mins
-
4
Glute Bridge (Bodyweight)
2
15-20 reps
-
5
Glute Bridge (Dumbbell)
2
15 reps
RPE 5-6
6
Reverse Lunge (Dumbbell)
2
15 reps
RPE 5-6
7
Lateral Raise (Dumbbell)
2
15 reps
RPE 5-6
8
Bicep Curl (Dumbbell)
2
15 reps
RPE 5-6
9
Romanian Deadlift (Dumbbell)
2
15 reps
RPE 5-6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
1 mins
-
2
Side Leg Swings
1
1 mins
-
3
Hip Circles
1
1 mins
-
4
Glute Bridge (Bodyweight)
2
15-20 reps
-
5
Glute Bridge (Dumbbell)
3
12 reps
RPE 5-6
6
Reverse Lunge (Dumbbell)
3
12 reps
RPE 5-6
7
Lateral Raise (Dumbbell)
3
12 reps
RPE 5-6
8
Bicep Curl (Dumbbell)
3
12 reps
RPE 5-6
9
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 5-6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
1 mins
-
2
Side Leg Swings
1
1 mins
-
3
Hip Circles
1
1 mins
-
4
Glute Bridge (Bodyweight)
2
15-20 reps
-
5
Glute Bridge (Dumbbell)
3
12-15 reps
RPE 5-6
6
Reverse Lunge (Dumbbell)
3
12-15 reps
RPE 5-6
7
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 5-6
8
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 5-6
9
Romanian Deadlift (Dumbbell)
3
12-15 reps
RPE 5-6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
1 mins
-
2
Side Leg Swings
1
1 mins
-
3
Hip Circles
1
1 mins
-
4
Glute Bridge (Bodyweight)
2
15-20 reps
-
5
Goblet Squat
3
10-12 reps
RPE 6-7
6
Hip Thrust (Dumbbell)
3
10-12 reps
RPE 6-7
7
Reverse Lunge (Dumbbell)
3
10-12 reps
RPE 6-7
8
Dumbbell Chest Press/Floor Press
3
10-12 reps
RPE 6-7
9
Bent Over Row (Dumbbell)
3
10-12 reps
RPE 6-7
10
Sumo Squat
3
10-12 reps
RPE 6-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
1 mins
-
2
Side Leg Swings
1
1 mins
-
3
Hip Circles
1
1 mins
-
4
Glute Bridge (Bodyweight)
2
15-20 reps
-
5
Goblet Squat
3
10-12 reps
RPE 6-7
6
Hip Thrust (Dumbbell)
3
10-12 reps
RPE 6-7
7
Reverse Lunge (Dumbbell)
3
10-12 reps
RPE 6-7
8
Dumbbell Chest Press/Floor Press
3
10-12 reps
RPE 6-7
9
Bent Over Row (Dumbbell)
3
10-12 reps
RPE 6-7
10
Sumo Squat
3
10-12 reps
RPE 6-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
1 mins
-
2
Side Leg Swings
1
1 mins
-
3
Hip Circles
1
1 mins
-
4
Glute Bridge (Bodyweight)
2
15-20 reps
-
5
Goblet Squat
3
10-12 reps
RPE 6-7
6
Hip Thrust (Dumbbell)
3
10-12 reps
RPE 6-7
7
Reverse Lunge (Dumbbell)
3
10-12 reps
RPE 6-7
8
Dumbbell Chest Press/Floor Press
3
10-12 reps
RPE 6-7
9
Bent Over Row (Dumbbell)
3
10-12 reps
RPE 6-7
10
Sumo Squat
3
10-12 reps
RPE 6-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
1 mins
-
2
Side Leg Swings
1
1 mins
-
3
Hip Circles
1
1 mins
-
4
Glute Bridge (Bodyweight)
2
15-20 reps
-
5
Goblet Squat
3
10-12 reps
RPE 6-7
6
Hip Thrust (Dumbbell)
3
10-12 reps
RPE 6-7
7
Reverse Lunge (Dumbbell)
3
10-12 reps
RPE 6-7
8
Dumbbell Chest Press/Floor Press
3
10-12 reps
RPE 6-7
9
Bent Over Row (Dumbbell)
3
10-12 reps
RPE 6-7
10
Sumo Squat
3
10-12 reps
RPE 6-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
1 mins
-
2
Side Leg Swings
1
1 mins
-
3
Hip Circles
1
1 mins
-
4
Glute Bridge (Bodyweight)
2
15-20 reps
-
5
Single Leg Hip Thrust
3
8-10 reps
RPE 6-7
6
Walking Lunge (Dumbbell)
3
8-10 reps
RPE 6-7
7
Arnold Press
3
8-10 reps
RPE 6-7
8
Chest Supported Row (Dumbbell)
3
8-10 reps
RPE 6-7
9
Squat (Paused)
3
8-10 reps
RPE 6-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
1 mins
-
2
Side Leg Swings
1
1 mins
-
3
Hip Circles
1
1 mins
-
4
Glute Bridge (Bodyweight)
2
15-20 reps
-
5
Single Leg Hip Thrust
3
8-10 reps
RPE 6-7
6
Walking Lunge (Dumbbell)
3
8-10 reps
RPE 6-7
7
Arnold Press
3
8-10 reps
RPE 6-7
8
Chest Supported Row (Dumbbell)
3
8-10 reps
RPE 6-7
9
Squat (Paused)
3
8-10 reps
RPE 6-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
1 mins
-
2
Side Leg Swings
1
1 mins
-
3
Hip Circles
1
1 mins
-
4
Glute Bridge (Bodyweight)
2
15-20 reps
-
5
Single Leg Hip Thrust
3
8-10 reps
RPE 6-7
6
Walking Lunge (Dumbbell)
3
8-10 reps
RPE 6-7
7
Arnold Press
3
8-10 reps
RPE 6-7
8
Chest Supported Row (Dumbbell)
3
8-10 reps
RPE 6-7
9
Squat (Paused)
3
8-10 reps
RPE 6-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
1 mins
-
2
Side Leg Swings
1
1 mins
-
3
Hip Circles
1
1 mins
-
4
Glute Bridge (Bodyweight)
2
15-20 reps
-
5
Single Leg Hip Thrust
3
8-10 reps
RPE 6-7
6
Walking Lunge (Dumbbell)
3
8-10 reps
RPE 6-7
7
Arnold Press
3
8-10 reps
RPE 6-7
8
Chest Supported Row (Dumbbell)
3
8-10 reps
RPE 6-7
9
Squat (Paused)
3
8-10 reps
RPE 6-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
1 mins
-
2
Side Leg Swings
1
1 mins
-
3
Hip Circles
1
1 mins
-
4
Glute Bridge (Bodyweight)
2
15-20 reps
-
5
Single Leg Hip Thrust
3
8-12 reps
RPE 7-8
6
Walking Lunge (Dumbbell)
3
8-12 reps
RPE 7-8
7
Arnold Press
3
8-12 reps
RPE 7-8
8
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 7-8
9
Squat (Paused)
3
8-12 reps
RPE 7-8
10
Side Plank
4
0.5 mins
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
1 mins
-
2
Side Leg Swings
1
1 mins
-
3
Hip Circles
1
1 mins
-
4
Glute Bridge (Bodyweight)
2
15-20 reps
-
5
Single Leg Hip Thrust
3
8-12 reps
RPE 7-8
6
Walking Lunge (Dumbbell)
3
8-12 reps
RPE 7-8
7
Arnold Press
3
8-12 reps
RPE 7-8
8
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 7-8
9
Squat (Paused)
3
8-12 reps
RPE 7-8
10
Side Plank
4
0.5 mins
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
1 mins
-
2
Side Leg Swings
1
1 mins
-
3
Hip Circles
1
1 mins
-
4
Glute Bridge (Bodyweight)
2
15-20 reps
-
5
Single Leg Hip Thrust
3
8-12 reps
RPE 7-8
6
Walking Lunge (Dumbbell)
3
8-12 reps
RPE 7-8
7
Arnold Press
3
8-12 reps
RPE 7-8
8
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 7-8
9
Squat (Paused)
3
8-12 reps
RPE 7-8
10
Side Plank
4
0.5 mins
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
1 mins
-
2
Side Leg Swings
1
1 mins
-
3
Hip Circles
1
1 mins
-
4
Glute Bridge (Bodyweight)
2
15-20 reps
-
5
Single Leg Hip Thrust
3
8-12 reps
RPE 7-8
6
Walking Lunge (Dumbbell)
3
8-12 reps
RPE 7-8
7
Arnold Press
3
8-12 reps
RPE 7-8
8
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 7-8
9
Squat (Paused)
3
8-12 reps
RPE 7-8
10
Side Plank
4
0.5 mins
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
1 mins
-
2
Side Leg Swings
1
1 mins
-
3
Hip Circles
1
1 mins
-
4
Glute Bridge (Bodyweight)
2
15-20 reps
-
5
Goblet Squat
2
12 reps
RPE 5-6
6
Glute Bridge (Dumbbell)
2
12 reps
RPE 5-6
7
Bent Over Row (Dumbbell)
2
12 reps
RPE 5-6
8
Dumbbell Chest Press/Floor Press
2
12 reps
RPE 5-6
9
Reverse Lunge (Dumbbell)
2
12 reps
RPE 5-6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
1 mins
-
2
Side Leg Swings
1
1 mins
-
3
Hip Circles
1
1 mins
-
4
Glute Bridge (Bodyweight)
2
15-20 reps
-
5
Goblet Squat
2
15 reps
RPE 5-6
6
Glute Bridge (Dumbbell)
2
15 reps
RPE 5-6
7
Bent Over Row (Dumbbell)
2
15 reps
RPE 5-6
8
Dumbbell Chest Press/Floor Press
2
15 reps
RPE 5-6
9
Reverse Lunge (Dumbbell)
2
15 reps
RPE 5-6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
1 mins
-
2
Side Leg Swings
1
1 mins
-
3
Hip Circles
1
1 mins
-
4
Glute Bridge (Bodyweight)
2
15-20 reps
-
5
Goblet Squat
3
12 reps
RPE 5-6
6
Glute Bridge (Dumbbell)
3
12 reps
RPE 5-6
7
Bent Over Row (Dumbbell)
3
12 reps
RPE 5-6
8
Dumbbell Chest Press/Floor Press
3
12 reps
RPE 5-6
9
Reverse Lunge (Dumbbell)
3
12 reps
RPE 5-6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
1 mins
-
2
Side Leg Swings
1
1 mins
-
3
Hip Circles
1
1 mins
-
4
Glute Bridge (Bodyweight)
2
15-20 reps
-
5
Goblet Squat
3
12-15 reps
RPE 5-6
6
Glute Bridge (Dumbbell)
3
12-15 reps
RPE 5-6
7
Bent Over Row (Dumbbell)
3
12-15 reps
RPE 5-6
8
Dumbbell Chest Press/Floor Press
3
12-15 reps
RPE 5-6
9
Reverse Lunge (Dumbbell)
3
12-15 reps
RPE 5-6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
1 mins
-
2
Side Leg Swings
1
1 mins
-
3
Hip Circles
1
1 mins
-
4
Glute Bridge (Bodyweight)
2
15-20 reps
-
5
Goblet Squat
3
10-12 reps
RPE 6-7
6
Glute Bridge (Dumbbell)
3
10-12 reps
RPE 6-7
7
Bent Over Row (Dumbbell)
3
10-12 reps
RPE 6-7
8
Overhead Press (Dumbbell)
3
10-12 reps
RPE 6-7
9
Lateral Lunge (Weighted)
3
10-12 reps
RPE 6-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
1 mins
-
2
Side Leg Swings
1
1 mins
-
3
Hip Circles
1
1 mins
-
4
Glute Bridge (Bodyweight)
2
15-20 reps
-
5
Goblet Squat
3
10-12 reps
RPE 6-7
6
Glute Bridge (Dumbbell)
3
10-12 reps
RPE 6-7
7
Bent Over Row (Dumbbell)
3
10-12 reps
RPE 6-7
8
Overhead Press (Dumbbell)
3
10-12 reps
RPE 6-7
9
Lateral Lunge (Weighted)
3
10-12 reps
RPE 6-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
1 mins
-
2
Side Leg Swings
1
1 mins
-
3
Hip Circles
1
1 mins
-
4
Glute Bridge (Bodyweight)
2
15-20 reps
-
5
Goblet Squat
3
10-12 reps
RPE 6-7
6
Glute Bridge (Dumbbell)
3
10-12 reps
RPE 6-7
7
Bent Over Row (Dumbbell)
3
10-12 reps
RPE 6-7
8
Overhead Press (Dumbbell)
3
10-12 reps
RPE 6-7
9
Lateral Lunge (Weighted)
3
10-12 reps
RPE 6-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
1 mins
-
2
Side Leg Swings
1
1 mins
-
3
Hip Circles
1
1 mins
-
4
Glute Bridge (Bodyweight)
2
15-20 reps
-
5
Goblet Squat
3
10-12 reps
RPE 6-7
6
Glute Bridge (Dumbbell)
3
10-12 reps
RPE 6-7
7
Bent Over Row (Dumbbell)
3
10-12 reps
RPE 6-7
8
Overhead Press (Dumbbell)
3
10-12 reps
RPE 6-7
9
Lateral Lunge (Weighted)
3
10-12 reps
RPE 6-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
1 mins
-
2
Side Leg Swings
1
1 mins
-
3
Hip Circles
1
1 mins
-
4
Glute Bridge (Bodyweight)
2
15-20 reps
-
5
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 6-7
6
Glute Bridge (Dumbbell)
3
8-10 reps
RPE 6-7
7
Bent Over Row (Dumbbell)
3
8-10 reps
RPE 6-7
8
Overhead Press (Dumbbell)
3
8-10 reps
RPE 6-7
9
Lateral Lunge (Weighted)
3
8-10 reps
RPE 6-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
1 mins
-
2
Side Leg Swings
1
1 mins
-
3
Hip Circles
1
1 mins
-
4
Glute Bridge (Bodyweight)
2
15-20 reps
-
5
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 6-7
6
Glute Bridge (Dumbbell)
3
8-10 reps
RPE 6-7
7
Bent Over Row (Dumbbell)
3
8-10 reps
RPE 6-7
8
Overhead Press (Dumbbell)
3
8-10 reps
RPE 6-7
9
Lateral Lunge (Weighted)
3
8-10 reps
RPE 6-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
1 mins
-
2
Side Leg Swings
1
1 mins
-
3
Hip Circles
1
1 mins
-
4
Glute Bridge (Bodyweight)
2
15-20 reps
-
5
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 6-7
6
Glute Bridge (Dumbbell)
3
8-10 reps
RPE 6-7
7
Bent Over Row (Dumbbell)
3
8-10 reps
RPE 6-7
8
Overhead Press (Dumbbell)
3
8-10 reps
RPE 6-7
9
Lateral Lunge (Weighted)
3
8-10 reps
RPE 6-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
1 mins
-
2
Side Leg Swings
1
1 mins
-
3
Hip Circles
1
1 mins
-
4
Glute Bridge (Bodyweight)
2
15-20 reps
-
5
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 6-7
6
Glute Bridge (Dumbbell)
3
8-10 reps
RPE 6-7
7
Bent Over Row (Dumbbell)
3
8-10 reps
RPE 6-7
8
Overhead Press (Dumbbell)
3
8-10 reps
RPE 6-7
9
Lateral Lunge (Weighted)
3
8-10 reps
RPE 6-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
1 mins
-
2
Side Leg Swings
1
1 mins
-
3
Hip Circles
1
1 mins
-
4
Glute Bridge (Bodyweight)
2
15-20 reps
-
5
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 7-8
6
Glute Bridge (Dumbbell)
3
8-12 reps
RPE 7-8
7
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 7-8
8
Overhead Press (Dumbbell)
3
8-12 reps
RPE 7-8
9
Lateral Lunge (Weighted)
3
8-12 reps
RPE 7-8
10
Step-Up (Weighted)
3
8-12 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
1 mins
-
2
Side Leg Swings
1
1 mins
-
3
Hip Circles
1
1 mins
-
4
Glute Bridge (Bodyweight)
2
15-20 reps
-
5
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 7-8
6
Glute Bridge (Dumbbell)
3
8-12 reps
RPE 7-8
7
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 7-8
8
Overhead Press (Dumbbell)
3
8-12 reps
RPE 7-8
9
Lateral Lunge (Weighted)
3
8-12 reps
RPE 7-8
10
Step-Up (Weighted)
3
8-12 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
1 mins
-
2
Side Leg Swings
1
1 mins
-
3
Hip Circles
1
1 mins
-
4
Glute Bridge (Bodyweight)
2
15-20 reps
-
5
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 7-8
6
Glute Bridge (Dumbbell)
3
8-12 reps
RPE 7-8
7
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 7-8
8
Overhead Press (Dumbbell)
3
8-12 reps
RPE 7-8
9
Lateral Lunge (Weighted)
3
8-12 reps
RPE 7-8
10
Step-Up (Weighted)
3
8-12 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
1 mins
-
2
Side Leg Swings
1
1 mins
-
3
Hip Circles
1
1 mins
-
4
Glute Bridge (Bodyweight)
2
15-20 reps
-
5
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 7-8
6
Glute Bridge (Dumbbell)
3
8-12 reps
RPE 7-8
7
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 7-8
8
Overhead Press (Dumbbell)
3
8-12 reps
RPE 7-8
9
Lateral Lunge (Weighted)
3
8-12 reps
RPE 7-8
10
Step-Up (Weighted)
3
8-12 reps
RPE 7-8
Week 1
1 / 16 Weeks
Day 1
1
Arm Circle
1 Set
1 mins
-
2
Side Leg Swings
1 Set
1 mins
-
3
Hip Circles
1 Set
1 mins
-
4
Glute Bridge (Bodyweight)
2 Sets
15-20 Reps
-
5
Goblet Squat
2 Sets
12 Reps
@5-6
6
Romanian Deadlift (Dumbbell)
2 Sets
12 Reps
@5-6
7
Glute Bridge (Dumbbell)
2 Sets
12 Reps
@5-6
8
Dumbbell Chest Press/Floor Press
2 Sets
12 Reps
@5-6
9
Bent Over Row (Dumbbell)
2 Sets
12 Reps
@5-6
Day 2
1
Arm Circle
1 Set
1 mins
-
2
Side Leg Swings
1 Set
1 mins
-
3
Hip Circles
1 Set
1 mins
-
4
Glute Bridge (Bodyweight)
2 Sets
15-20 Reps
-
5
Glute Bridge (Dumbbell)
2 Sets
12 Reps
@5-6
6
Reverse Lunge (Dumbbell)
2 Sets
12 Reps
@5-6
7
Lateral Raise (Dumbbell)
2 Sets
12 Reps
@5-6
8
Bicep Curl (Dumbbell)
2 Sets
12 Reps
@5-6
9
Romanian Deadlift (Dumbbell)
2 Sets
12 Reps
@5-6
Day 3
1
Arm Circle
1 Set
1 mins
-
2
Side Leg Swings
1 Set
1 mins
-
3
Hip Circles
1 Set
1 mins
-
4
Glute Bridge (Bodyweight)
2 Sets
15-20 Reps
-
5
Goblet Squat
2 Sets
12 Reps
@5-6
6
Glute Bridge (Dumbbell)
2 Sets
12 Reps
@5-6
7
Bent Over Row (Dumbbell)
2 Sets
12 Reps
@5-6
8
Dumbbell Chest Press/Floor Press
2 Sets
12 Reps
@5-6
9
Reverse Lunge (Dumbbell)
2 Sets
12 Reps
@5-6