Glute-Focused Training Plan: 8-Weeks
Say GOODBYE to Tiny Cheeks Tina and HELLLUURRR to Big Booty Judy
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Hip Thrust (Barbell) | 1 | 15 reps |
| 1 | 14 reps | ||
| 1 | 13 reps | ||
| 1 | 12 reps | ||
| 2 | Squat (Barbell) | 1 | 15 reps |
| 1 | 15 reps | ||
| 1 | 15 reps | ||
| 1 | 15 reps | ||
| 3 | Pull Through (Cable) | 1 | 15 reps |
| 1 | 15 reps | ||
| 1 | 15 reps | ||
| 1 | 15 reps | ||
| 4 | Goblet Squat | 1 | 15 reps |
| 1 | 15 reps | ||
| 1 | 15 reps | ||
| 1 | 15 reps | ||
| 5 | Glute Kickback (Cable) | 1 | 12 reps |
| 1 | 12 reps | ||
| 1 | 12 reps | ||
| 6 | Seated Row (Cable) | 1 | 15 reps |
| 1 | 15 reps | ||
| 1 | 15 reps | ||
| 1 | 15 reps | ||
| 7 | Bicep Curl (Dumbbell) | 1 | 15 reps |
| 1 | 15 reps | ||
| 1 | 15 reps | ||
| 1 | 15 reps | ||
| 8 | Wide Grip Lat Pulldown | 1 | 15 reps |
| 1 | 15 reps | ||
| 1 | 15 reps | ||
| 1 | 15 reps | ||
| 9 | Cardio (Zone 2) | 1 | 30 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Single Leg Hip Thrust | 1 | 12 reps |
| 1 | 12 reps | ||
| 1 | 12 reps | ||
| 1 | 12 reps | ||
| 2 | Bulgarian Split Squat (Dumbbell) | 1 | 12 reps |
| 1 | 12 reps | ||
| 1 | 12 reps | ||
| 3 | Romanian Deadlift (Barbell) | 1 | 15 reps |
| 1 | 15 reps | ||
| 1 | 15 reps | ||
| 1 | 15 reps | ||
| 1 | 15 reps | ||
| 4 | Walking Lunge (Dumbbell) | 1 | 20 reps |
| 1 | 20 reps | ||
| 1 | 20 reps | ||
| 5 | Standing Cable Hip Abduction | 1 | 18 reps |
| 1 | 17 reps | ||
| 1 | 16 reps | ||
| 1 | 15 reps | ||
| 6 | Tricep Extension (Dumbbell) | 1 | 15 reps |
| 1 | 15 reps | ||
| 1 | 15 reps | ||
| 1 | 15 reps | ||
| 7 | Chest Fly (Dumbbell) | 1 | 15 reps |
| 1 | 15 reps | ||
| 1 | 15 reps | ||
| 1 | 15 reps | ||
| 8 | Cardio (Zone 2) | 1 | 30 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Walking Band Abduction | 1 | 30 reps |
| 1 | 30 reps | ||
| 1 | 30 reps | ||
| 2 | Reverse Lunge (Dumbbell) | 1 | 24 reps |
| 1 | 24 reps | ||
| 1 | 24 reps | ||
| 3 | Sumo Squat | 1 | 15 reps |
| 1 | 15 reps | ||
| 1 | 15 reps | ||
| 1 | 15 reps | ||
| 4 | Deadlift (Barbell) | 1 | 10 reps |
| 1 | 10 reps | ||
| 1 | 10 reps | ||
| 1 | 10 reps | ||
| 5 | Step-Up (Weighted) | 1 | 24 reps |
| 1 | 24 reps | ||
| 1 | 24 reps | ||
| 6 | Push Up | 1 | 15 reps |
| 1 | 14 reps | ||
| 1 | 13 reps | ||
| 1 | 12 reps | ||
| 7 | Face Pull | 1 | 15 reps |
| 1 | 15 reps | ||
| 1 | 15 reps | ||
| 1 | 15 reps | ||
| 8 | Straight Arm Pulldown | 1 | 15 reps |
| 1 | 15 reps | ||
| 1 | 15 reps | ||
| 1 | 15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bent Over Row (Barbell) | 1 | 10 reps |
| 1 | 10 reps | ||
| 1 | 10 reps | ||
| 2 | Arnold Press | 1 | 10 reps |
| 1 | 10 reps | ||
| 1 | 10 reps | ||
| 1 | 10 reps | ||
| 3 | Incline Bench Press (Dumbbell) | 1 | 10 reps |
| 1 | 10 reps | ||
| 1 | 10 reps | ||
| 1 | 10 reps | ||
| 4 | Lateral Raise (Dumbbell) | 1 | 10 reps |
| 1 | 10 reps | ||
| 1 | 10 reps | ||
| 1 | 10 reps | ||
| 5 | Front Raise | 1 | 10 reps |
| 1 | 10 reps | ||
| 1 | 10 reps | ||
| 1 | 10 reps | ||
| 6 | Hip Thrust (Barbell) | 1 | 10 reps |
| 1 | 10 reps | ||
| 1 | 10 reps | ||
| 1 | 10 reps | ||
| 7 | Deadlift (Barbell) | 1 | 10 reps |
| 1 | 10 reps | ||
| 1 | 10 reps | ||
| 1 | 10 reps | ||
| 8 | Cardio (Zone 2) | 1 | 30 min |
Weeks 2–8 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Glute-Focused Training Plan: 8-Weeks is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 8 weeks are fully unlocked.
This program is built around a garage 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 60 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.
Glute-Focused Training Plan: 8-Weeks is structured around 4 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 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Glute-Focused Training Plan: 8-Weeks 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
