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TJ’s Brute Glute Hoot

by Josiah M.
6 athletes joined

Program Description

Muscle growth of the gluteus maximus

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 05, 2024 12:46
  • Last Edited
    Jun 18, 2025 08:40

Summary

Unleash your inner strength with TJ’s Brute Glute Hoot, a focused 6-week program designed to sculpt and strengthen your glutes and legs. Committing just two days a week, you'll tackle a variety of exercises including Hip Abductors, Sumo Squats, and Romanian Deadlifts, ensuring a comprehensive approach to lower body training. Each session is crafted to challenge your muscles with high-intensity sets, pushing you towards your fitness goals. Get ready to build power and confidence as you transform your physique!
Muscle Engagement
Front
Back
MuscleSet
Glutes
18.1%
Hamstrings
15.4%
Quadriceps
10.7%
Triceps
9.5%
Front Delts
8.3%
Chest
5.9%
Middle Delts
5.9%
Lats
5.3%
Upper Back
5.3%
Abductors
4%
Adductors
4%
Lower Back
2.7%
Biceps
2.7%
Abs
2%
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4.8 Stars with 10, 000+ Ratings
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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
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
20 reps
RPE 9
2
Sumo Squat
2
15 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
8 reps
RPE 8
4
Reverse Lunge (Dumbbell)
2
12 reps
RPE 10
5
Bench Press (Barbell)
4
1
8 reps
8 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
1
20 reps
20 reps
RPE 9
RPE 10
2
Sumo Squat
3
15 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
1
8 reps
8 reps
RPE 8
RPE 9
4
Reverse Lunge (Dumbbell)
3
12 reps
RPE 10
5
Bench Press (Barbell)
4
1
8 reps
8 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
1
20 reps
20 reps
RPE 9
RPE 10
2
Sumo Squat
3
15 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
1
8 reps
8 reps
RPE 8
RPE 9
4
Reverse Lunge (Dumbbell)
3
12 reps
RPE 10
5
Bench Press (Barbell)
4
1
8 reps
8 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
1
20 reps
20 reps
RPE 9
RPE 10
2
Sumo Squat
3
15 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
1
8 reps
8 reps
RPE 8
RPE 9
4
Reverse Lunge (Dumbbell)
3
12 reps
RPE 10
5
Bench Press (Barbell)
4
1
8 reps
8 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
1
20 reps
20 reps
RPE 9
RPE 10
2
Sumo Squat
3
15 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
1
8 reps
8 reps
RPE 8
RPE 9
4
Reverse Lunge (Dumbbell)
3
12 reps
RPE 10
5
Bench Press (Barbell)
4
1
8 reps
8 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
1
20 reps
20 reps
RPE 9
RPE 10
2
Sumo Squat
3
15 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
1
8 reps
8 reps
RPE 8
RPE 9
4
Reverse Lunge (Dumbbell)
3
12 reps
RPE 10
5
Bench Press (Barbell)
4
1
8 reps
8 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
8 reps
RPE 8
2
Glute Kickback (Cable)
2
15 reps
RPE 9
3
Hip Thrust (Smith Machine)
2
10 reps
RPE 10
4
Hamstring Lean
2
15 reps
RPE 10
5A
Seated Shoulder Press (Dumbbell)
5
12 reps
RPE 9
5B
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
1
8 reps
8 reps
RPE 8
RPE 9
2
Glute Kickback (Cable)
2
1
15 reps
15 reps
RPE 9
RPE 10
3
Hip Thrust (Smith Machine)
3
10 reps
RPE 10
4
Hamstring Lean
3
15 reps
RPE 10
5A
Seated Shoulder Press (Dumbbell)
5
12 reps
RPE 9
5B
Pull-Up (Bodyweight)
4
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
1
8 reps
8 reps
RPE 8
RPE 9
2
Glute Kickback (Cable)
2
1
15 reps
15 reps
RPE 9
RPE 10
3
Hip Thrust (Smith Machine)
3
10 reps
RPE 10
4
Hamstring Lean
3
15 reps
RPE 10
5A
Seated Shoulder Press (Dumbbell)
5
12 reps
RPE 9
5B
Pull-Up (Bodyweight)
5
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
1
8 reps
8 reps
RPE 8
RPE 9
2
Glute Kickback (Cable)
2
1
15 reps
15 reps
RPE 9
RPE 10
3
Hip Thrust (Smith Machine)
3
10 reps
RPE 10
4
Hamstring Lean
3
15 reps
RPE 10
5A
Seated Shoulder Press (Dumbbell)
5
12 reps
RPE 9
5B
Pull-Up (Bodyweight)
5
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
1
8 reps
8 reps
RPE 8
RPE 9
2
Glute Kickback (Cable)
2
1
15 reps
15 reps
RPE 9
RPE 10
3
Hip Thrust (Smith Machine)
3
10 reps
RPE 10
4
Hamstring Lean
3
15 reps
RPE 10
5A
Seated Shoulder Press (Dumbbell)
5
12 reps
RPE 9
5B
Pull-Up (Bodyweight)
5
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
1
8 reps
8 reps
RPE 8
RPE 9
2
Glute Kickback (Cable)
2
1
15 reps
15 reps
RPE 9
RPE 10
3
Hip Thrust (Smith Machine)
3
10 reps
RPE 10
4
Hamstring Lean
3
15 reps
RPE 10
5A
Seated Shoulder Press (Dumbbell)
5
12 reps
RPE 9
5B
Pull-Up (Bodyweight)
5
AMRAP
RPE 10
Week 1
1 / 6 Weeks
Day 1
1
Hip Abductor (Machine)
2 Sets
20 Reps
@9
2
Sumo Squat
2 Sets
15 Reps
@10
3
Romanian Deadlift (Barbell)
2 Sets
8 Reps
@8
4
Reverse Lunge (Dumbbell)
2 Sets
12 Reps
@10
5
Bench Press (Barbell)
4 Sets
1 Set
8 Reps
8 Reps
@9
@10
Day 2
1
Leg Press
2 Sets
8 Reps
@8
2
Glute Kickback (Cable)
2 Sets
15 Reps
@9
3
Hip Thrust (Smith Machine)
2 Sets
10 Reps
@10
4
Hamstring Lean
2 Sets
15 Reps
@10
5A
Seated Shoulder Press (Dumbbell)
5 Sets
12 Reps
@9
5B
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10