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DAAMN - Glute focused - 5/week LULUL

by Jesper E.
46 athletes joined

Program Description

DAAMN is a a high volume glute focused program. A warning: Its not for the weak. Even tho it starts of slow it will quickly turn in to a brutal experience where you'r glutes is put through hell three times a week. It is a mix of heavy compund and isolation work. Both exercises that are focused on the stretched and the squeese are utilized for the best results. For the best results: Eat in a surplus + 200-400 cal a day. Eat enough protein! 1g/kg bodyweight Sleep a lot! You will need the recovery. Train in a full range of motion focus on a good stretch. Controll the weights! If the volume get to much and u cant recover just remove a couple of sets or lower the intensity. Good luck!

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Athletics, Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 13, 2024 09:38
  • Last Edited
    Sep 05, 2024 07:40
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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
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-8 reps
RPE 7
2
Hip Thrust (Barbell)
2
10-15 reps
RPE 7
3
Romanian Deadlift (Barbell)
2
10-12 reps
RPE 7
4
Glute Kickback (Cable)
2
10-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 7
2
Hip Thrust (Barbell)
3
10-15 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 7
4
Glute Kickback (Cable)
3
10-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 7
2
Hip Thrust (Barbell)
3
10-15 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
10-12 reps
RPE 7
4
Glute Kickback (Cable)
3
10-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Hip Thrust (Barbell)
4
10-15 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
10-12 reps
RPE 8
4
Glute Kickback (Cable)
1
2
10-20 reps
10-20 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6-8 reps
RPE 8
2
Hip Thrust (Barbell)
2
2
10-15 reps
10-15 reps
RPE 8
RPE 9
3
Romanian Deadlift (Barbell)
2
2
10-12 reps
10-12 reps
RPE 8
RPE 9
4
Glute Kickback (Cable)
3
10-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Hip Thrust (Barbell)
4
10-15 reps
RPE 9
3
Romanian Deadlift (Barbell)
4
10-12 reps
RPE 9
4
Glute Kickback (Cable)
2
1
10-20 reps
10-20 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Hip Thrust (Barbell)
3
1
10-15 reps
10-15 reps
RPE 9
RPE 10
3
Romanian Deadlift (Barbell)
4
10-12 reps
RPE 9
4
Glute Kickback (Cable)
1
2
10-20 reps
10-20 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6-8 reps
RPE 9
2
Hip Thrust (Barbell)
2
2
10-15 reps
10-15 reps
RPE 9
RPE 10
3
Romanian Deadlift (Barbell)
4
10-12 reps
RPE 9
4
Glute Kickback (Cable)
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8-10 reps
RPE 7
2
Lat Pulldown
2
10-12 reps
RPE 7
3
Tricep Pushdown (Cable)
2
10-12 reps
RPE 7
4
Bicep Curl (EZ Bar)
2
10-12 reps
RPE 7
5
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
RPE 7
2
Lat Pulldown
3
10-12 reps
RPE 7
3
Tricep Pushdown (Cable)
3
10-12 reps
RPE 7
4
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
RPE 7
2
Lat Pulldown
4
10-12 reps
RPE 7
3
Tricep Pushdown (Cable)
3
10-12 reps
RPE 8
4
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
RPE 8
2
Lat Pulldown
4
10-12 reps
RPE 8
3
Tricep Pushdown (Cable)
3
10-12 reps
RPE 8
4
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
RPE 8
2
Lat Pulldown
4
10-12 reps
RPE 8
3
Tricep Pushdown (Cable)
3
10-12 reps
RPE 8
4
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Lat Pulldown
2
2
10-12 reps
10-12 reps
RPE 8
RPE 9
3
Tricep Pushdown (Cable)
3
10-12 reps
RPE 8
4
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Lat Pulldown
1
3
10-12 reps
10-12 reps
RPE 8
RPE 9
3
Tricep Pushdown (Cable)
3
10-12 reps
RPE 9
4
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
RPE 9
2
Lat Pulldown
4
10-12 reps
RPE 9
3
Tricep Pushdown (Cable)
3
10-12 reps
RPE 9
4
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
2
6-8 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
2
10-15 reps
RPE 7
3
Walking Lunge (Dumbbell)
2
15-20 reps
RPE 7
4
Hamstring Curl
2
10-15 reps
RPE 7
5
Leg Extension
2
10-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
3
6-8 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
RPE 7
3
Walking Lunge (Dumbbell)
3
15-20 reps
RPE 7
4
Hamstring Curl
3
10-15 reps
RPE 7
5
Leg Extension
3
10-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
4
6-8 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
15-20 reps
RPE 8
4
Hamstring Curl
3
10-15 reps
RPE 8
5
Leg Extension
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
4
6-8 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
RPE 8
3
Walking Lunge (Dumbbell)
4
15-20 reps
RPE 8
4
Hamstring Curl
3
10-15 reps
RPE 8
5
Leg Extension
4
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
5
6-8 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
3
Walking Lunge (Dumbbell)
2
2
15-20 reps
15-20 reps
RPE 8
RPE 9
4
Hamstring Curl
3
10-15 reps
RPE 8
5
Leg Extension
2
2
10-15 reps
10-15 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
3
2
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
RPE 9
3
Walking Lunge (Dumbbell)
4
15-20 reps
RPE 9
4
Hamstring Curl
3
10-15 reps
RPE 9
5
Leg Extension
3
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
1
4
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
RPE 9
3
Walking Lunge (Dumbbell)
3
1
15-20 reps
15-20 reps
RPE 9
RPE 10
4
Hamstring Curl
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
5
Leg Extension
2
2
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
5
6-8 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
3
Walking Lunge (Dumbbell)
2
2
15-20 reps
15-20 reps
RPE 9
RPE 10
4
Hamstring Curl
1
2
10-15 reps
10-15 reps
RPE 9
RPE 10
5
Leg Extension
4
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
2
10-12 reps
RPE 7
2
Bench Press (Dumbbell)
2
10-12 reps
RPE 7
3
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 7
4
Skull Crusher
2
10-12 reps
RPE 7
5
Lateral Raise (Cable)
2
10-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10-12 reps
RPE 7
2
Bench Press (Dumbbell)
3
10-12 reps
RPE 7
3
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 7
4
Skull Crusher
3
10-12 reps
RPE 7
5
Lateral Raise (Cable)
3
10-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
10-12 reps
RPE 7
2
Bench Press (Dumbbell)
4
10-12 reps
RPE 7
3
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 8
4
Skull Crusher
3
10-12 reps
RPE 8
5
Lateral Raise (Cable)
3
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
10-12 reps
RPE 8
2
Bench Press (Dumbbell)
4
10-12 reps
RPE 8
3
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 8
4
Skull Crusher
3
10-12 reps
RPE 8
5
Lateral Raise (Cable)
3
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
1
10-12 reps
10-12 reps
RPE 8
RPE 9
2
Bench Press (Dumbbell)
3
1
10-12 reps
10-12 reps
RPE 8
RPE 9
3
Bicep Curl (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
4
Skull Crusher
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
5
Lateral Raise (Cable)
1
2
10-12 reps
10-12 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
1
10-12 reps
10-12 reps
RPE 8
RPE 9
2
Bench Press (Dumbbell)
3
1
10-12 reps
10-12 reps
RPE 8
RPE 9
3
Bicep Curl (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
4
Skull Crusher
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
5
Lateral Raise (Cable)
1
2
10-12 reps
10-12 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
3
10-12 reps
10-12 reps
RPE 8
RPE 9
2
Bench Press (Dumbbell)
1
3
10-12 reps
10-12 reps
RPE 8
RPE 9
3
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 9
4
Skull Crusher
3
10-12 reps
RPE 9
5
Lateral Raise (Cable)
3
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
10-12 reps
RPE 9
2
Bench Press (Dumbbell)
4
10-12 reps
RPE 9
3
Bicep Curl (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Skull Crusher
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
2
6-8 reps
RPE 7
2
Step-Up (Weighted)
2
10-15 reps
RPE 7
3
Reverse Lunge (Barbell)
2
10-12 reps
RPE 7
4
Back Extension (Weighted)
2
10-12 reps
RPE 7
5
Seated Hamstring Curl
2
10-15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
6-8 reps
RPE 7
2
Step-Up (Weighted)
3
10-15 reps
RPE 7
3
Reverse Lunge (Barbell)
3
10-12 reps
RPE 7
4
Back Extension (Weighted)
3
10-12 reps
RPE 7
5
Seated Hamstring Curl
3
10-15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
6-8 reps
RPE 7
2
Step-Up (Weighted)
3
10-15 reps
RPE 8
3
Reverse Lunge (Barbell)
3
10-12 reps
RPE 8
4
Back Extension (Weighted)
3
10-12 reps
RPE 8
5
Seated Hamstring Curl
4
10-15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
6-8 reps
RPE 8
2
Step-Up (Weighted)
3
10-15 reps
RPE 8
3
Reverse Lunge (Barbell)
3
10-12 reps
RPE 8
4
Back Extension (Weighted)
3
10-12 reps
RPE 8
5
Seated Hamstring Curl
4
10-15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
5
6-8 reps
RPE 8
2
Step-Up (Weighted)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
3
Reverse Lunge (Barbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
4
Back Extension (Weighted)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
5
Seated Hamstring Curl
4
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
2
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Step-Up (Weighted)
3
10-15 reps
RPE 9
3
Reverse Lunge (Barbell)
3
10-12 reps
RPE 9
4
Back Extension (Weighted)
3
10-12 reps
RPE 9
5
Seated Hamstring Curl
3
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
4
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Step-Up (Weighted)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
3
Reverse Lunge (Barbell)
3
10-12 reps
RPE 9
4
Back Extension (Weighted)
3
10-12 reps
RPE 9
5
Seated Hamstring Curl
2
2
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
5
6-8 reps
RPE 9
2
Step-Up (Weighted)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
3
Reverse Lunge (Barbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Back Extension (Weighted)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Seated Hamstring Curl
1
3
10-15 reps
10-15 reps
RPE 9
RPE 10
Week 1
1 / 8 Weeks
Day 2
1
Bench Press (Barbell)
2 Sets
8-10 Reps
@7
2
Lat Pulldown
2 Sets
10-12 Reps
@7
3
Tricep Pushdown (Cable)
2 Sets
10-12 Reps
@7
4
Bicep Curl (EZ Bar)
2 Sets
10-12 Reps
@7
5
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
@7
Day 3
1
Sumo Squat
2 Sets
6-8 Reps
@7
2
Bulgarian Split Squat (Dumbbell)
2 Sets
10-15 Reps
@7
3
Walking Lunge (Dumbbell)
2 Sets
15-20 Reps
@7
4
Hamstring Curl
2 Sets
10-15 Reps
@7
5
Leg Extension
2 Sets
10-15 Reps
@7
Day 4
1
Seated Row (Cable)
2 Sets
10-12 Reps
@7
2
Bench Press (Dumbbell)
2 Sets
10-12 Reps
@7
3
Bicep Curl (Dumbbell)
2 Sets
10-12 Reps
@7
4
Skull Crusher
2 Sets
10-12 Reps
@7
5
Lateral Raise (Cable)
2 Sets
10-12 Reps
@7
Day 5
1
Sumo Deadlift (Barbell)
2 Sets
6-8 Reps
@7
2
Step-Up (Weighted)
2 Sets
10-15 Reps
@7
3
Reverse Lunge (Barbell)
2 Sets
10-12 Reps
@7
4
Back Extension (Weighted)
2 Sets
10-12 Reps
@7
5
Seated Hamstring Curl
2 Sets
10-15 Reps
@7
Day 1
1
Squat (Barbell)
2 Sets
6-8 Reps
@7
2
Hip Thrust (Barbell)
2 Sets
10-15 Reps
@7
3
Romanian Deadlift (Barbell)
2 Sets
10-12 Reps
@7
4
Glute Kickback (Cable)
2 Sets
10-20 Reps
@7