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Full Body - Glutes Focused

by Renato B.
69 athletes joined

Program Description

Full Body Program with Glutes Focus. Inspired in the Glute Lab book by Bret Contreras.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 11, 2024 09:48
  • Last Edited
    Sep 05, 2024 02:00
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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
Hip Thrust (Barbell)
4
2
Military Press (Barbell)
3
3
Squat (Barbell)
4
4
Chin-Up (Bodyweight)
3
5
Lying Leg Curl
4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
2
Military Press (Barbell)
3
3
Squat (Barbell)
4
4
Chin-Up (Bodyweight)
3
5
Lying Leg Curl
4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
2
Military Press (Barbell)
3
3
Squat (Barbell)
4
4
Chin-Up (Bodyweight)
3
5
Lying Leg Curl
4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
2
Military Press (Barbell)
3
3
Squat (Barbell)
4
4
Chin-Up (Bodyweight)
3
5
Lying Leg Curl
4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
2
Military Press (Barbell)
3
3
Squat (Barbell)
4
4
Chin-Up (Bodyweight)
3
5
Lying Leg Curl
4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
2
Military Press (Barbell)
3
3
Squat (Barbell)
4
4
Chin-Up (Bodyweight)
3
5
Lying Leg Curl
4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
2
Military Press (Barbell)
3
3
Squat (Barbell)
4
4
Chin-Up (Bodyweight)
3
5
Lying Leg Curl
4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
2
Military Press (Barbell)
3
3
Squat (Barbell)
4
4
Chin-Up (Bodyweight)
3
5
Lying Leg Curl
4
Day 2
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Bodyweight)
4
2
Bench Press (Barbell)
3
3
Stiff Leg Deadlift
4
4
Seated Row (Cable)
3
5
Step-Up (Weighted)
4
Day 2
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Bodyweight)
4
2
Bench Press (Barbell)
3
3
Stiff Leg Deadlift
4
4
Seated Row (Cable)
3
5
Step-Up (Weighted)
4
Day 2
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Bodyweight)
4
2
Bench Press (Barbell)
3
3
Stiff Leg Deadlift
4
4
Seated Row (Cable)
3
5
Step-Up (Weighted)
4
Day 2
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Bodyweight)
4
2
Bench Press (Barbell)
3
3
Stiff Leg Deadlift
4
4
Seated Row (Cable)
3
5
Step-Up (Weighted)
4
Day 2
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Bodyweight)
4
2
Bench Press (Barbell)
3
3
Stiff Leg Deadlift
4
4
Seated Row (Cable)
3
5
Step-Up (Weighted)
4
Day 2
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Bodyweight)
4
2
Bench Press (Barbell)
3
3
Stiff Leg Deadlift
4
4
Seated Row (Cable)
3
5
Step-Up (Weighted)
4
Day 2
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Bodyweight)
4
2
Bench Press (Barbell)
3
3
Stiff Leg Deadlift
4
4
Seated Row (Cable)
3
5
Step-Up (Weighted)
4
Day 2
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Bodyweight)
4
2
Bench Press (Barbell)
3
3
Stiff Leg Deadlift
4
4
Seated Row (Cable)
3
5
Step-Up (Weighted)
4
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
2
Military Press (Barbell)
3
3
Sumo Squat
4
4
Lat Pulldown
3
5
Hyperextension
4
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
2
Military Press (Barbell)
3
3
Sumo Squat
4
4
Lat Pulldown
3
5
Hyperextension
4
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
2
Military Press (Barbell)
3
3
Sumo Squat
4
4
Lat Pulldown
3
5
Hyperextension
4
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
2
Military Press (Barbell)
3
3
Sumo Squat
4
4
Lat Pulldown
3
5
Hyperextension
4
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
2
Military Press (Barbell)
3
3
Sumo Squat
4
4
Lat Pulldown
3
5
Hyperextension
4
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
2
Military Press (Barbell)
3
3
Sumo Squat
4
4
Lat Pulldown
3
5
Hyperextension
4
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
2
Military Press (Barbell)
3
3
Sumo Squat
4
4
Lat Pulldown
3
5
Hyperextension
4
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
2
Military Press (Barbell)
3
3
Sumo Squat
4
4
Lat Pulldown
3
5
Hyperextension
4
Day 4
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Barbell)
4
2
Incline Bench Press (Barbell)
3
3
Bulgarian Split Squat (Bodyweight)
4
4
Inverted Row
3
5
Good Morning
4
Day 4
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Barbell)
4
2
Incline Bench Press (Barbell)
3
3
Bulgarian Split Squat (Bodyweight)
4
4
Inverted Row
3
5
Good Morning
4
Day 4
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Barbell)
4
2
Incline Bench Press (Barbell)
3
3
Bulgarian Split Squat (Bodyweight)
4
4
Inverted Row
3
5
Good Morning
4
Day 4
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Barbell)
4
2
Incline Bench Press (Barbell)
3
3
Bulgarian Split Squat (Bodyweight)
4
4
Inverted Row
3
5
Good Morning
4
Day 4
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Barbell)
4
2
Incline Bench Press (Barbell)
3
3
Bulgarian Split Squat (Bodyweight)
4
4
Inverted Row
3
5
Good Morning
4
Day 4
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Barbell)
4
2
Incline Bench Press (Barbell)
3
3
Bulgarian Split Squat (Bodyweight)
4
4
Inverted Row
3
5
Good Morning
4
Day 4
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Barbell)
4
2
Incline Bench Press (Barbell)
3
3
Bulgarian Split Squat (Bodyweight)
4
4
Inverted Row
3
5
Good Morning
4
Day 4
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Barbell)
4
2
Incline Bench Press (Barbell)
3
3
Bulgarian Split Squat (Bodyweight)
4
4
Inverted Row
3
5
Good Morning
4
Week 1
1 / 8 Weeks
Day 1
1
Hip Thrust (Barbell)
4 Sets
2
Military Press (Barbell)
3 Sets
3
Squat (Barbell)
4 Sets
4
Chin-Up (Bodyweight)
3 Sets
5
Lying Leg Curl
4 Sets
Day 2
1
Glute Bridge (Bodyweight)
4 Sets
2
Bench Press (Barbell)
3 Sets
3
Stiff Leg Deadlift
4 Sets
4
Seated Row (Cable)
3 Sets
5
Step-Up (Weighted)
4 Sets
Day 3
1
Hip Thrust (Barbell)
4 Sets
2
Military Press (Barbell)
3 Sets
3
Sumo Squat
4 Sets
4
Lat Pulldown
3 Sets
5
Hyperextension
4 Sets
Day 4
1
Glute Bridge (Barbell)
4 Sets
2
Incline Bench Press (Barbell)
3 Sets
3
Bulgarian Split Squat (Bodyweight)
4 Sets
4
Inverted Row
3 Sets
5
Good Morning
4 Sets