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C.w

by Clover W.

Program Description

**C.w** is a dynamic 2-week program designed to sculpt and strengthen your lower body with a focus on glutes and legs. Committed to 6 days a week, you'll engage in a variety of exercises, including Sumo Squats, Hip Thrusts, and Dead Bugs, ensuring a comprehensive approach to muscle development. Each session is structured for optimal intensity, guiding you through progressive reps to maximize gains and enhance endurance. Get ready to elevate your fitness and achieve the strong, toned physique you desire!

Program Overview

  • Level
    Novice
  • Goal
    Athletics
  • Equipment
    At Home
  • Program Length
    2 weeks
  • Time Per Workout
    40 minutes
  • Created
    Jan 31, 2026 06:20
  • Last Edited
    Jan 31, 2026 07:35
Muscle Engagement
Front
Back
MuscleSet
Glutes
31.8%
Abductors
15.9%
Quadriceps
13.6%
Hamstrings
11.4%
Adductors
9.1%
Abs
9.1%
Lower Back
4.5%
Stretching
4.5%
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4.8 Stars with 10, 000+ Ratings
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
2
Hip Thrust (Band)
1
1
1
12 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
3
Hip Abduction (Band)
1
1
1
20 reps
20 reps
20 reps
RPE 8
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
2
Hip Thrust (Band)
1
1
1
12 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
3
Hip Abduction (Band)
1
1
1
20 reps
20 reps
20 reps
RPE 8
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
KAS Glute Bridge
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 7.5
RPE 8
2
Reverse Lunge (Bodyweight)
3
15 reps
RPE 8.5
3
Fire hurdrants
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
KAS Glute Bridge
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 7.5
RPE 8
2
Reverse Lunge (Bodyweight)
3
15 reps
RPE 8.5
3
Fire hurdrants
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dead Bug
1
1
1
12 reps
10 reps
8 reps
RPE 7.5
RPE 8
RPE 8
2
Lateral Banded Walk
1
1
1
25 reps
25 reps
25 reps
RPE 8
RPE 8.5
RPE 9.5
3
Curtsy Lunges
1
1
1
15 reps
15 reps
15 reps
RPE 7.5
RPE 8
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dead Bug
1
1
1
12 reps
10 reps
8 reps
RPE 7.5
RPE 8
RPE 8
2
Lateral Banded Walk
1
1
1
25 reps
25 reps
25 reps
RPE 8
RPE 8.5
RPE 9.5
3
Curtsy Lunges
1
1
1
15 reps
15 reps
15 reps
RPE 7.5
RPE 8
RPE 8.5
Week 1
1 / 2 Weeks
Day 1
1
Sumo Squat
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8.5
@9
2
Hip Thrust (Band)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8.5
@9
@9.5
3
Hip Abduction (Band)
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
@8
@8.5
@9
Day 3
1
Dead Bug
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7.5
@8
@8
2
Lateral Banded Walk
1 Set
1 Set
1 Set
25 Reps
25 Reps
25 Reps
@8
@8.5
@9.5
3
Curtsy Lunges
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7.5
@8
@8.5
Day 2
1
KAS Glute Bridge
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@7.5
@8
2
Reverse Lunge (Bodyweight)
3 Sets
15 Reps
@8.5
3
Fire hurdrants
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6.5
@7.5
@7.5