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BoostcampPNG

Cara’s 3 Day Program

by Cara Smith
1 athletes joined

Program Description

Intermediate level focused on glutes

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jan 13, 2025 01:25
  • Last Edited
    Feb 09, 2025 04:11
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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
Glute Bridge (Bodyweight)
3
10 reps
-
2
Glute Kickback
3
10 reps
-
3
Hip Thrust (Machine)
1
1
2
12 reps
10 reps
8 reps
-
-
-
4
Romanian Deadlift (Barbell)
1
1
2
12 reps
10 reps
8 reps
-
-
-
5
Hamstring Curl
1
1
2
12 reps
10 reps
8 reps
-
-
-
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
7
Ab Wheel
3
10 reps
-
8
Bird Dog
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Bodyweight)
3
10 reps
-
2
Glute Kickback
3
10 reps
-
3
Hip Thrust (Machine)
1
1
2
12 reps
10 reps
8 reps
-
-
-
4
Romanian Deadlift (Barbell)
1
1
2
12 reps
10 reps
8 reps
-
-
-
5
Hamstring Curl
1
1
2
12 reps
10 reps
8 reps
-
-
-
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
7
Ab Wheel
3
10 reps
-
8
Bird Dog
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Bodyweight)
3
10 reps
-
2
Glute Kickback
3
10 reps
-
3
Hip Thrust (Machine)
1
1
2
12 reps
10 reps
8 reps
-
-
-
4
Romanian Deadlift (Barbell)
1
1
2
12 reps
10 reps
8 reps
-
-
-
5
Hamstring Curl
1
1
2
12 reps
10 reps
8 reps
-
-
-
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
7
Ab Wheel
3
10 reps
-
8
Bird Dog
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Bodyweight)
3
10 reps
-
2
Glute Kickback
3
10 reps
-
3
Hip Thrust (Machine)
1
1
2
12 reps
10 reps
8 reps
-
-
-
4
Romanian Deadlift (Barbell)
1
1
2
12 reps
10 reps
8 reps
-
-
-
5
Hamstring Curl
1
1
2
12 reps
10 reps
8 reps
-
-
-
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
7
Ab Wheel
3
10 reps
-
8
Bird Dog
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Bodyweight)
3
10 reps
-
2
Glute Kickback
3
10 reps
-
3
Hip Thrust (Machine)
1
1
2
12 reps
10 reps
8 reps
-
-
-
4
Romanian Deadlift (Barbell)
1
1
2
12 reps
10 reps
8 reps
-
-
-
5
Hamstring Curl
1
1
2
12 reps
10 reps
8 reps
-
-
-
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
7
Ab Wheel
3
10 reps
-
8
Bird Dog
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Bodyweight)
3
10 reps
-
2
Glute Kickback
3
10 reps
-
3
Hip Thrust (Machine)
1
1
2
12 reps
10 reps
8 reps
-
-
-
4
Romanian Deadlift (Barbell)
1
1
2
12 reps
10 reps
8 reps
-
-
-
5
Hamstring Curl
1
1
2
12 reps
10 reps
8 reps
-
-
-
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
7
Ab Wheel
3
10 reps
-
8
Bird Dog
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Bodyweight)
3
10 reps
-
2
Glute Kickback
3
10 reps
-
3
Hip Thrust (Machine)
1
1
2
12 reps
10 reps
8 reps
-
-
-
4
Romanian Deadlift (Barbell)
1
1
2
12 reps
10 reps
8 reps
-
-
-
5
Hamstring Curl
1
1
2
12 reps
10 reps
8 reps
-
-
-
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
7
Ab Wheel
3
10 reps
-
8
Bird Dog
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Bodyweight)
3
10 reps
-
2
Glute Kickback
3
10 reps
-
3
Hip Thrust (Machine)
1
1
2
12 reps
10 reps
8 reps
-
-
-
4
Romanian Deadlift (Barbell)
1
1
2
12 reps
10 reps
8 reps
-
-
-
5
Hamstring Curl
1
1
2
12 reps
10 reps
8 reps
-
-
-
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
7
Ab Wheel
3
10 reps
-
8
Bird Dog
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
2
12 reps
10 reps
8 reps
-
-
-
2
Seated Row (Cable)
1
1
2
12 reps
10 reps
8 reps
-
-
-
3
Bench Press (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
-
-
-
4
Lateral Raise (Dumbbell)
1
1
2
15 reps
12 reps
10 reps
-
-
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Skull Crusher
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
2
12 reps
10 reps
8 reps
-
-
-
2
Seated Row (Cable)
1
1
2
12 reps
10 reps
8 reps
-
-
-
3
Bench Press (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
-
-
-
4
Lateral Raise (Dumbbell)
1
1
2
15 reps
12 reps
10 reps
-
-
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Skull Crusher
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
2
12 reps
10 reps
8 reps
-
-
-
2
Seated Row (Cable)
1
1
2
12 reps
10 reps
8 reps
-
-
-
3
Bench Press (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
-
-
-
4
Lateral Raise (Dumbbell)
1
1
2
15 reps
12 reps
10 reps
-
-
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Skull Crusher
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
2
12 reps
10 reps
8 reps
-
-
-
2
Seated Row (Cable)
1
1
2
12 reps
10 reps
8 reps
-
-
-
3
Bench Press (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
-
-
-
4
Lateral Raise (Dumbbell)
1
1
2
15 reps
12 reps
10 reps
-
-
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Skull Crusher
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
2
12 reps
10 reps
8 reps
-
-
-
2
Seated Row (Cable)
1
1
2
12 reps
10 reps
8 reps
-
-
-
3
Bench Press (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
-
-
-
4
Lateral Raise (Dumbbell)
1
1
2
15 reps
12 reps
10 reps
-
-
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Skull Crusher
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
2
12 reps
10 reps
8 reps
-
-
-
2
Seated Row (Cable)
1
1
2
12 reps
10 reps
8 reps
-
-
-
3
Bench Press (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
-
-
-
4
Lateral Raise (Dumbbell)
1
1
2
15 reps
12 reps
10 reps
-
-
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Skull Crusher
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
2
12 reps
10 reps
8 reps
-
-
-
2
Seated Row (Cable)
1
1
2
12 reps
10 reps
8 reps
-
-
-
3
Bench Press (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
-
-
-
4
Lateral Raise (Dumbbell)
1
1
2
15 reps
12 reps
10 reps
-
-
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Skull Crusher
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
2
12 reps
10 reps
8 reps
-
-
-
2
Seated Row (Cable)
1
1
2
12 reps
10 reps
8 reps
-
-
-
3
Bench Press (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
-
-
-
4
Lateral Raise (Dumbbell)
1
1
2
15 reps
12 reps
10 reps
-
-
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
Skull Crusher
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
10 reps
-
2
Cossack Squat (Bodyweight)
3
10 reps
-
3
Hip Thrust (Machine)
1
1
2
12 reps
10 reps
8 reps
-
-
-
4
Walking Lunge (Dumbbell)
3
16 reps
-
5
Sumo Squat
1
1
2
12 reps
10 reps
8 reps
-
-
-
6
Leg Extension
1
1
2
12 reps
10 reps
8 reps
-
-
-
7
Plank
3
1 mins
-
8
Toe Taps
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
10 reps
-
2
Cossack Squat (Bodyweight)
3
10 reps
-
3
Hip Thrust (Machine)
1
1
2
12 reps
10 reps
8 reps
-
-
-
4
Walking Lunge (Dumbbell)
3
16 reps
-
5
Step-Up (Weighted)
3
10 reps
-
6
Leg Extension
1
1
2
12 reps
10 reps
8 reps
-
-
-
7
Plank
3
1 mins
-
8
Toe Taps
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
10 reps
-
2
Cossack Squat (Bodyweight)
3
10 reps
-
3
Hip Thrust (Machine)
1
1
2
12 reps
10 reps
8 reps
-
-
-
4
Walking Lunge (Dumbbell)
3
16 reps
-
5
Step-Up (Weighted)
3
10 reps
-
6
Leg Extension
1
1
2
12 reps
10 reps
8 reps
-
-
-
7
Plank
3
1 mins
-
8
Toe Taps
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
10 reps
-
2
Cossack Squat (Bodyweight)
3
10 reps
-
3
Hip Thrust (Machine)
1
1
2
12 reps
10 reps
8 reps
-
-
-
4
Walking Lunge (Dumbbell)
3
16 reps
-
5
Step-Up (Weighted)
3
10 reps
-
6
Leg Extension
1
1
2
12 reps
10 reps
8 reps
-
-
-
7
Plank
3
1 mins
-
8
Toe Taps
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
10 reps
-
2
Cossack Squat (Bodyweight)
3
10 reps
-
3
Hip Thrust (Machine)
1
1
2
12 reps
10 reps
8 reps
-
-
-
4
Walking Lunge (Dumbbell)
3
16 reps
-
5
Step-Up (Weighted)
3
10 reps
-
6
Leg Extension
1
1
2
12 reps
10 reps
8 reps
-
-
-
7
Plank
3
1 mins
-
8
Toe Taps
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
10 reps
-
2
Cossack Squat (Bodyweight)
3
10 reps
-
3
Hip Thrust (Machine)
1
1
2
12 reps
10 reps
8 reps
-
-
-
4
Walking Lunge (Dumbbell)
3
16 reps
-
5
Step-Up (Weighted)
3
10 reps
-
6
Leg Extension
1
1
2
12 reps
10 reps
8 reps
-
-
-
7
Plank
3
1 mins
-
8
Toe Taps
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
10 reps
-
2
Cossack Squat (Bodyweight)
3
10 reps
-
3
Hip Thrust (Machine)
1
1
2
12 reps
10 reps
8 reps
-
-
-
4
Walking Lunge (Dumbbell)
3
16 reps
-
5
Step-Up (Weighted)
3
10 reps
-
6
Leg Extension
1
1
2
12 reps
10 reps
8 reps
-
-
-
7
Plank
3
1 mins
-
8
Toe Taps
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
10 reps
-
2
Cossack Squat (Bodyweight)
3
10 reps
-
3
Hip Thrust (Machine)
1
1
2
12 reps
10 reps
8 reps
-
-
-
4
Walking Lunge (Dumbbell)
3
16 reps
-
5
Step-Up (Weighted)
3
10 reps
-
6
Leg Extension
1
1
2
12 reps
10 reps
8 reps
-
-
-
7
Plank
3
1 mins
-
8
Toe Taps
3
12 reps
-
Week 1
1 / 8 Weeks
Day 2
1
Lat Pulldown
1 Set
1 Set
2 Sets
12 Reps
10 Reps
8 Reps
-
-
-
2
Seated Row (Cable)
1 Set
1 Set
2 Sets
12 Reps
10 Reps
8 Reps
-
-
-
3
Bench Press (Dumbbell)
1 Set
1 Set
2 Sets
12 Reps
10 Reps
8 Reps
-
-
-
4
Lateral Raise (Dumbbell)
1 Set
1 Set
2 Sets
15 Reps
12 Reps
10 Reps
-
-
-
5
Bicep Curl (Dumbbell)
3 Sets
10 Reps
-
6
Skull Crusher
3 Sets
10 Reps
-
Day 1
1
Glute Bridge (Bodyweight)
3 Sets
10 Reps
-
2
Glute Kickback
3 Sets
10 Reps
-
3
Hip Thrust (Machine)
1 Set
1 Set
2 Sets
12 Reps
10 Reps
8 Reps
-
-
-
4
Romanian Deadlift (Barbell)
1 Set
1 Set
2 Sets
12 Reps
10 Reps
8 Reps
-
-
-
5
Hamstring Curl
1 Set
1 Set
2 Sets
12 Reps
10 Reps
8 Reps
-
-
-
6
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
-
7
Ab Wheel
3 Sets
10 Reps
-
8
Bird Dog
3 Sets
10 Reps
-
Day 3
1
Squat (Bodyweight)
3 Sets
10 Reps
-
2
Cossack Squat (Bodyweight)
3 Sets
10 Reps
-
3
Hip Thrust (Machine)
1 Set
1 Set
2 Sets
12 Reps
10 Reps
8 Reps
-
-
-
4
Walking Lunge (Dumbbell)
3 Sets
16 Reps
-
5
Sumo Squat
1 Set
1 Set
2 Sets
12 Reps
10 Reps
8 Reps
-
-
-
6
Leg Extension
1 Set
1 Set
2 Sets
12 Reps
10 Reps
8 Reps
-
-
-
7
Plank
3 Sets
1 mins
-
8
Toe Taps
3 Sets
12 Reps
-