Big Glutes Save Lives

by Enric

1752 athletes joined

4.5

(2 ratings)

Program Description

Are you a woman who wants to join the gym but doesn’t know what to do? Or has recently joined but is having trouble figuring out the ideal program? This 10-week workout program, originally designed for my girlfriend, is perfect for anyone looking to improve their overall fitness and specifically target glute development. Suitable for beginner to novice gym-goers, it only requires 60 minutes per session and utilizes full-gym equipment. The plan spans three days a week, focusing on upper and lower body with a strong emphasis on back and glute muscles. Progression: Each week alternates between adding 2 reps per set and increasing weights by 5-10%, ensuring a balanced progression of strength and endurance over 10 weeks. Progress only if your form is on point. This will help you in the long run. Alternative exercises: Swap exercises freely as long as the replacement exercise still hits the muscle of the original one. Hope my girlfriend will continue going to the gym after this program.

Program Overview

Level
Novice, Beginner
Goal
Muscle & Sculpting, Bodybuilding
Equipment
Full Gym
Program Length
10 weeks
Time Per Workout
60 minutes
Created
Jan 06, 2024 01:35
Last Edited
Sep 07, 2024 10:50

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE

Scan QR Code to Download

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

Day 1

Squat (Barbell)

8-10 reps

Leg Press

8-10 reps

Romanian Deadlift (Dumbbell)

8-10 reps

Hip Abductor (Machine)

8-10 reps

Lying Leg Curl

8-10 reps

Seated Calf Raise

10-12 reps

Day 1

Squat (Barbell)

10-12 reps

Leg Press

10-12 reps

Romanian Deadlift (Dumbbell)

10-12 reps

Hip Abductor (Machine)

10-12 reps

Lying Leg Curl

10-12 reps

Seated Calf Raise

10-12 reps

Day 1

Squat (Barbell)

8-10 reps

Leg Press

8-10 reps

Romanian Deadlift (Dumbbell)

8-10 reps

Hip Abductor (Machine)

8-10 reps

Lying Leg Curl

8-10 reps

Seated Calf Raise

10-12 reps

Day 1

Squat (Barbell)

10-12 reps

Leg Press

10-12 reps

Romanian Deadlift (Dumbbell)

10-12 reps

Hip Abductor (Machine)

10-12 reps

Lying Leg Curl

10-12 reps

Seated Calf Raise

10-12 reps

Day 1

Squat (Barbell)

8-10 reps

Leg Press

8-10 reps

Romanian Deadlift (Dumbbell)

8-10 reps

Hip Abductor (Machine)

8-10 reps

Lying Leg Curl

8-10 reps

Seated Calf Raise

10-12 reps

Day 1

Squat (Barbell)

10-12 reps

Leg Press

10-12 reps

Romanian Deadlift (Dumbbell)

10-12 reps

Hip Abductor (Machine)

10-12 reps

Lying Leg Curl

10-12 reps

Seated Calf Raise

10-12 reps

Day 1

Squat (Barbell)

8-10 reps

Leg Press

8-10 reps

Romanian Deadlift (Dumbbell)

8-10 reps

Hip Abductor (Machine)

8-10 reps

Lying Leg Curl

8-10 reps

Seated Calf Raise

10-12 reps

Day 1

Squat (Barbell)

10-12 reps

Leg Press

10-12 reps

Romanian Deadlift (Dumbbell)

10-12 reps

Hip Abductor (Machine)

10-12 reps

Lying Leg Curl

10-12 reps

Seated Calf Raise

10-12 reps

Day 1

Squat (Barbell)

8-10 reps

Leg Press

8-10 reps

Romanian Deadlift (Dumbbell)

8-10 reps

Hip Abductor (Machine)

8-10 reps

Lying Leg Curl

8-10 reps

Seated Calf Raise

10-12 reps

Day 1

Squat (Barbell)

10-12 reps

Leg Press

10-12 reps

Romanian Deadlift (Dumbbell)

10-12 reps

Hip Abductor (Machine)

10-12 reps

Lying Leg Curl

10-12 reps

Seated Calf Raise

10-12 reps

Day 2

Bench Press (Dumbbell)

8-10 reps

Standing Shoulder Press (Dumbbell)

8-10 reps

Lat Pulldown

8-10 reps

Seated Wide-Grip Row (Cable)

8-10 reps

Plank

0.5 mins

Side Plank

0.5 mins

Russian Twist (Dumbbell)

15 reps

Day 2

Bench Press (Dumbbell)

10-12 reps

Standing Shoulder Press (Dumbbell)

10-12 reps

Lat Pulldown

10-12 reps

Seated Wide-Grip Row (Cable)

10-12 reps

Plank

0.5 mins

Side Plank

0.5 mins

Russian Twist (Dumbbell)

15 reps

Day 2

Bench Press (Dumbbell)

8-10 reps

Standing Shoulder Press (Dumbbell)

8-10 reps

Lat Pulldown

8-10 reps

Seated Wide-Grip Row (Cable)

8-10 reps

Plank

0.5 mins

Side Plank

0.5 mins

Russian Twist (Dumbbell)

15 reps

Day 2

Bench Press (Dumbbell)

10-12 reps

Standing Shoulder Press (Dumbbell)

10-12 reps

Lat Pulldown

10-12 reps

Seated Wide-Grip Row (Cable)

10-12 reps

Plank

0.5 mins

Side Plank

0.5 mins

Russian Twist (Dumbbell)

15 reps

Day 2

Bench Press (Dumbbell)

8-10 reps

Standing Shoulder Press (Dumbbell)

8-10 reps

Lat Pulldown

8-10 reps

Seated Wide-Grip Row (Cable)

8-10 reps

Plank

0.5 mins

Side Plank

0.5 mins

Russian Twist (Dumbbell)

15 reps

Day 2

Bench Press (Dumbbell)

10-12 reps

Standing Shoulder Press (Dumbbell)

10-12 reps

Lat Pulldown

10-12 reps

Seated Wide-Grip Row (Cable)

10-12 reps

Plank

0.5 mins

Side Plank

0.5 mins

Russian Twist (Dumbbell)

15 reps

Day 2

Bench Press (Dumbbell)

8-10 reps

Standing Shoulder Press (Dumbbell)

8-10 reps

Lat Pulldown

8-10 reps

Seated Wide-Grip Row (Cable)

8-10 reps

Plank

0.5 mins

Side Plank

0.5 mins

Russian Twist (Dumbbell)

15 reps

Day 2

Bench Press (Dumbbell)

10-12 reps

Standing Shoulder Press (Dumbbell)

10-12 reps

Lat Pulldown

10-12 reps

Seated Wide-Grip Row (Cable)

10-12 reps

Plank

0.5 mins

Side Plank

0.5 mins

Russian Twist (Dumbbell)

15 reps

Day 2

Bench Press (Dumbbell)

8-10 reps

Standing Shoulder Press (Dumbbell)

8-10 reps

Lat Pulldown

8-10 reps

Seated Wide-Grip Row (Cable)

8-10 reps

Plank

0.5 mins

Side Plank

0.5 mins

Russian Twist (Dumbbell)

15 reps

Day 2

Bench Press (Dumbbell)

10-12 reps

Standing Shoulder Press (Dumbbell)

10-12 reps

Lat Pulldown

10-12 reps

Seated Wide-Grip Row (Cable)

10-12 reps

Plank

0.5 mins

Side Plank

0.5 mins

Russian Twist (Dumbbell)

15 reps

Day 3

Hip Thrust (Barbell)

8-10 reps

Hack Squat

8-10 reps

Lunge (Dumbbell)

8-10 reps

Back Extension

8-10 reps

Chest Press (Machine)

8-10 reps

Tricep Extension (Cable)

8-10 reps

Lateral Raise (Cable)

8-10 reps

Day 3

Hip Thrust (Barbell)

10-12 reps

Hack Squat

10-12 reps

Lunge (Dumbbell)

10-12 reps

Back Extension

10-12 reps

Chest Press (Machine)

10-12 reps

Tricep Extension (Cable)

10-12 reps

Lateral Raise (Cable)

10-12 reps

Day 3

Hip Thrust (Barbell)

8-10 reps

Hack Squat

8-10 reps

Lunge (Dumbbell)

8-10 reps

Back Extension

8-10 reps

Chest Press (Machine)

8-10 reps

Tricep Extension (Cable)

8-10 reps

Lateral Raise (Cable)

8-10 reps

Day 3

Hip Thrust (Barbell)

10-12 reps

Hack Squat

10-12 reps

Lunge (Dumbbell)

10-12 reps

Back Extension

10-12 reps

Chest Press (Machine)

10-12 reps

Tricep Extension (Cable)

10-12 reps

Lateral Raise (Cable)

10-12 reps

Day 3

Hip Thrust (Barbell)

8-10 reps

Hack Squat

8-10 reps

Lunge (Dumbbell)

8-10 reps

Back Extension

8-10 reps

Chest Press (Machine)

8-10 reps

Tricep Extension (Cable)

8-10 reps

Lateral Raise (Cable)

8-10 reps

Day 3

Hip Thrust (Barbell)

10-12 reps

Hack Squat

10-12 reps

Lunge (Dumbbell)

10-12 reps

Back Extension

10-12 reps

Chest Press (Machine)

10-12 reps

Tricep Extension (Cable)

10-12 reps

Lateral Raise (Cable)

10-12 reps

Day 3

Hip Thrust (Barbell)

8-10 reps

Hack Squat

8-10 reps

Lunge (Dumbbell)

8-10 reps

Back Extension

8-10 reps

Chest Press (Machine)

8-10 reps

Tricep Extension (Cable)

8-10 reps

Lateral Raise (Cable)

8-10 reps

Day 3

Hip Thrust (Barbell)

10-12 reps

Hack Squat

10-12 reps

Lunge (Dumbbell)

10-12 reps

Back Extension

10-12 reps

Chest Press (Machine)

10-12 reps

Tricep Extension (Cable)

10-12 reps

Lateral Raise (Cable)

10-12 reps

Day 3

Hip Thrust (Barbell)

8-10 reps

Hack Squat

8-10 reps

Lunge (Dumbbell)

8-10 reps

Back Extension

8-10 reps

Chest Press (Machine)

8-10 reps

Tricep Extension (Cable)

8-10 reps

Lateral Raise (Cable)

8-10 reps

Day 3

Hip Thrust (Barbell)

10-12 reps

Hack Squat

10-12 reps

Lunge (Dumbbell)

10-12 reps

Back Extension

10-12 reps

Chest Press (Machine)

10-12 reps

Tricep Extension (Cable)

10-12 reps

Lateral Raise (Cable)

10-12 reps

Day 2

Bench Press (Dumbbell)

4 Sets

8-10 Reps

Standing Shoulder Press (Dumbbell)

4 Sets

8-10 Reps

Lat Pulldown

4 Sets

8-10 Reps

Seated Wide-Grip Row (Cable)

4 Sets

8-10 Reps

Plank

3 Sets

0.5 mins

Side Plank

3 Sets

0.5 mins

Russian Twist (Dumbbell)

3 Sets

15 Reps

Day 3

Hip Thrust (Barbell)

4 Sets

8-10 Reps

Hack Squat

4 Sets

8-10 Reps

Lunge (Dumbbell)

4 Sets

8-10 Reps

Back Extension

4 Sets

8-10 Reps

Chest Press (Machine)

4 Sets

8-10 Reps

Tricep Extension (Cable)

4 Sets

8-10 Reps

Lateral Raise (Cable)

4 Sets

8-10 Reps

Day 1

Squat (Barbell)

4 Sets

8-10 Reps

Leg Press

4 Sets

8-10 Reps

Romanian Deadlift (Dumbbell)

4 Sets

8-10 Reps

Hip Abductor (Machine)

4 Sets

8-10 Reps

Lying Leg Curl

4 Sets

8-10 Reps

Seated Calf Raise

4 Sets

10-12 Reps

WHAT PEOPLE ARE SAYING(2 ratings)

Only ratings with written feedback are displayed here.

4.50 / 5

Hang VuAge 28, Woman

7 months ago

1 year of prior experience

More than expected strength gains

More than expected muscle gains

No modifications

I have recently started going to the gym and been looking for a program that suits my goal. Then I saw this program which is designed for woman to target mainly glutes exercises however it also strengthens my upper body part. I’m very happy with this program so far as I can see improvements with my glutes.