Muscle mommy w/ glute focus
Sculpt your dream glutes in just 10 weeks—embrace the journey and unleash your inner strength with every rep!
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Leg Press (45 Degrees) | 3 | 8 reps |
| 2 | Calf Raise (Machine) | 3 | 12 reps |
| 3 | Leg Extension | 3 | 8 reps |
| 4 | Seated Hamstring Curl | 3 | 8 reps |
| 5 | Lying Leg Curl | 3 | 10 reps |
| 6 | Dead Bug | 3 | 15 reps |
| 7 | Around The World | 3 | 20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Hip Abductor (Machine) | 3 | 12 reps |
| 2 | Squat (Barbell) | 3 | 8 reps |
| 3 | Bulgarian Split Squat (Dumbbell) | 3 | 8 reps |
| 4 | Hip Thrust (Barbell) | 3 | 10 reps |
| 5 | Glute Kickback (Cable) | 3 | 12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Lat Pulldown | 3 | 0 reps |
| Superset | |||
| 2A | Seated Shoulder Press (Dumbbell) | 3 | 0 reps |
| 2B | Lateral Raise (Dumbbell) | 3 | 0 reps |
| 3 | Face Pull | 3 | 0 reps |
| 4 | Pec Deck (Machine) | 3 | 0 reps |
| 5 | Seated Row (Cable) | 1 | 0 reps |
| 6 | Upright Row (Cable) | 1 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Step-Up (Weighted) | 3 | 12 reps |
| 2 | Bulgarian Split Squat (Dumbbell) | 3 | 12 reps |
| 3 | Hip Thrust (Barbell) | 3 | 0 reps |
| 4 | B-Stance Romanian Deadlift (Dumbbell) | 3 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Tricep Pushdown (Cable) | 3 | 12 reps |
| 2 | Incline Bench Press (Dumbbell) | 3 | 8 reps |
| 3 | Seated Dip (Machine) | 3 | 0 reps |
| 4 | Pec Deck (Machine) | 1 | 0 reps |
| 5 | Dead Bug | 3 | 0 reps |
| 6 | Russian Twist | 3 | 0 reps |
| 7 | Goblet March | 3 | 0 reps |
| 8 | Landmine Twist | 2 | 0 reps |
Weeks 2–10 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Muscle mommy w/ glute focus is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 10 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 50 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Muscle mommy w/ glute focus is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 10 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Muscle mommy w/ glute focus is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
