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Glute Focused Full Body

by Michigu94
57 athletes joined

Program Description

Glute Focused Full Body 3 day split

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jan 25, 2024 09:54
  • Last Edited
    Dec 26, 2024 11:29
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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
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3
Leg Press
3
10-15 reps
-
4
Seated Row (Cable)
4
8-12 reps
-
5
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
6
Lateral Raise (Dumbbell)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3
Leg Press
3
10-15 reps
-
4
Seated Row (Cable)
4
8-12 reps
-
5
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
6
Lateral Raise (Dumbbell)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3
Leg Press
3
10-15 reps
-
4
Seated Row (Cable)
4
8-12 reps
-
5
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
6
Lateral Raise (Dumbbell)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3
Leg Press
3
10-15 reps
-
4
Seated Row (Cable)
4
8-12 reps
-
5
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
6
Lateral Raise (Dumbbell)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3
Leg Press
3
10-15 reps
-
4
Seated Row (Cable)
4
8-12 reps
-
5
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
6
Lateral Raise (Dumbbell)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3
Leg Press
3
10-15 reps
-
4
Seated Row (Cable)
4
8-12 reps
-
5
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
6
Lateral Raise (Dumbbell)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3
Leg Press
3
10-15 reps
-
4
Seated Row (Cable)
4
8-12 reps
-
5
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
6
Lateral Raise (Dumbbell)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3
Leg Press
3
10-15 reps
-
4
Seated Row (Cable)
4
8-12 reps
-
5
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
6
Lateral Raise (Dumbbell)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3
Leg Press
3
10-15 reps
-
4
Seated Row (Cable)
4
8-12 reps
-
5
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
6
Lateral Raise (Dumbbell)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3
Leg Press
3
10-15 reps
-
4
Seated Row (Cable)
4
8-12 reps
-
5
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
6
Lateral Raise (Dumbbell)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3
Leg Press
3
10-15 reps
-
4
Seated Row (Cable)
4
8-12 reps
-
5
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
6
Lateral Raise (Dumbbell)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
6-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3
Leg Press
3
10-15 reps
-
4
Seated Row (Cable)
4
8-12 reps
-
5
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
6
Lateral Raise (Dumbbell)
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-8 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Standing Cable Hip Abduction
3
12-20 reps
-
4
Lat Pulldown
4
10-15 reps
-
5
Incline Bench Press (Dumbbell)
3
8-12 reps
-
6
Face Pull
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-8 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Standing Cable Hip Abduction
3
12-20 reps
-
4
Lat Pulldown
4
10-15 reps
-
5
Incline Bench Press (Dumbbell)
3
8-12 reps
-
6
Face Pull
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-8 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Standing Cable Hip Abduction
3
12-20 reps
-
4
Lat Pulldown
4
10-15 reps
-
5
Incline Bench Press (Dumbbell)
3
8-12 reps
-
6
Face Pull
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-8 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Standing Cable Hip Abduction
3
12-20 reps
-
4
Lat Pulldown
4
10-15 reps
-
5
Incline Bench Press (Dumbbell)
3
8-12 reps
-
6
Face Pull
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-8 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Standing Cable Hip Abduction
3
12-20 reps
-
4
Lat Pulldown
4
10-15 reps
-
5
Incline Bench Press (Dumbbell)
3
8-12 reps
-
6
Face Pull
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-8 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Standing Cable Hip Abduction
3
12-20 reps
-
4
Lat Pulldown
4
10-15 reps
-
5
Incline Bench Press (Dumbbell)
3
8-12 reps
-
6
Face Pull
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-8 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Standing Cable Hip Abduction
3
12-20 reps
-
4
Lat Pulldown
4
10-15 reps
-
5
Incline Bench Press (Dumbbell)
3
8-12 reps
-
6
Face Pull
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-8 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Standing Cable Hip Abduction
3
12-20 reps
-
4
Lat Pulldown
4
10-15 reps
-
5
Incline Bench Press (Dumbbell)
3
8-12 reps
-
6
Face Pull
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-8 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Standing Cable Hip Abduction
3
12-20 reps
-
4
Lat Pulldown
4
10-15 reps
-
5
Incline Bench Press (Dumbbell)
3
8-12 reps
-
6
Face Pull
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-8 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Standing Cable Hip Abduction
3
12-20 reps
-
4
Lat Pulldown
4
10-15 reps
-
5
Incline Bench Press (Dumbbell)
3
8-12 reps
-
6
Face Pull
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-8 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Standing Cable Hip Abduction
3
12-20 reps
-
4
Lat Pulldown
4
10-15 reps
-
5
Incline Bench Press (Dumbbell)
3
8-12 reps
-
6
Face Pull
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-8 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Standing Cable Hip Abduction
3
12-20 reps
-
4
Lat Pulldown
4
10-15 reps
-
5
Incline Bench Press (Dumbbell)
3
8-12 reps
-
6
Face Pull
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
5-8 reps
-
2
Hip Thrust (Barbell)
3
10-15 reps
-
3
Lunge (Dumbbell)
3
8-12 reps
-
4
Standing Pullover (Cable)
4
10-15 reps
-
5
Shoulder Press (Machine)
3
8-12 reps
-
6
Lateral Raise (Cable)
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
5-8 reps
-
2
Hip Thrust (Barbell)
3
10-15 reps
-
3
Lunge (Dumbbell)
3
8-12 reps
-
4
Standing Pullover (Cable)
4
10-15 reps
-
5
Shoulder Press (Machine)
3
8-12 reps
-
6
Lateral Raise (Cable)
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
5-8 reps
-
2
Hip Thrust (Barbell)
3
10-15 reps
-
3
Lunge (Dumbbell)
3
8-12 reps
-
4
Standing Pullover (Cable)
4
10-15 reps
-
5
Shoulder Press (Machine)
3
8-12 reps
-
6
Lateral Raise (Cable)
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
5-8 reps
-
2
Hip Thrust (Barbell)
3
10-15 reps
-
3
Lunge (Dumbbell)
3
8-12 reps
-
4
Standing Pullover (Cable)
4
10-15 reps
-
5
Shoulder Press (Machine)
3
8-12 reps
-
6
Lateral Raise (Cable)
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
5-8 reps
-
2
Hip Thrust (Barbell)
3
10-15 reps
-
3
Lunge (Dumbbell)
3
8-12 reps
-
4
Standing Pullover (Cable)
4
10-15 reps
-
5
Shoulder Press (Machine)
3
8-12 reps
-
6
Lateral Raise (Cable)
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
5-8 reps
-
2
Hip Thrust (Barbell)
3
10-15 reps
-
3
Lunge (Dumbbell)
3
8-12 reps
-
4
Standing Pullover (Cable)
4
10-15 reps
-
5
Shoulder Press (Machine)
3
8-12 reps
-
6
Lateral Raise (Cable)
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
5-8 reps
-
2
Hip Thrust (Barbell)
3
10-15 reps
-
3
Lunge (Dumbbell)
3
8-12 reps
-
4
Standing Pullover (Cable)
4
10-15 reps
-
5
Shoulder Press (Machine)
3
8-12 reps
-
6
Lateral Raise (Cable)
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
5-8 reps
-
2
Hip Thrust (Barbell)
3
10-15 reps
-
3
Lunge (Dumbbell)
3
8-12 reps
-
4
Standing Pullover (Cable)
4
10-15 reps
-
5
Shoulder Press (Machine)
3
8-12 reps
-
6
Lateral Raise (Cable)
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
5-8 reps
-
2
Hip Thrust (Barbell)
3
10-15 reps
-
3
Lunge (Dumbbell)
3
8-12 reps
-
4
Standing Pullover (Cable)
4
10-15 reps
-
5
Shoulder Press (Machine)
3
8-12 reps
-
6
Lateral Raise (Cable)
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
5-8 reps
-
2
Hip Thrust (Barbell)
3
10-15 reps
-
3
Lunge (Dumbbell)
3
8-12 reps
-
4
Standing Pullover (Cable)
4
10-15 reps
-
5
Shoulder Press (Machine)
3
8-12 reps
-
6
Lateral Raise (Cable)
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
5-8 reps
-
2
Hip Thrust (Barbell)
3
10-15 reps
-
3
Lunge (Dumbbell)
3
8-12 reps
-
4
Standing Pullover (Cable)
4
10-15 reps
-
5
Shoulder Press (Machine)
3
8-12 reps
-
6
Lateral Raise (Cable)
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
5-8 reps
-
2
Hip Thrust (Barbell)
3
10-15 reps
-
3
Lunge (Dumbbell)
3
8-12 reps
-
4
Standing Pullover (Cable)
4
10-15 reps
-
5
Shoulder Press (Machine)
3
8-12 reps
-
6
Lateral Raise (Cable)
4
10-15 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Hip Thrust (Barbell)
3 Sets
6-10 Reps
-
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
-
3
Leg Press
3 Sets
10-15 Reps
-
4
Seated Row (Cable)
4 Sets
8-12 Reps
-
5
Seated Shoulder Press (Dumbbell)
3 Sets
6-10 Reps
-
6
Lateral Raise (Dumbbell)
4 Sets
10-15 Reps
-
Day 2
1
Squat (Smith Machine)
3 Sets
5-8 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
-
3
Standing Cable Hip Abduction
3 Sets
12-20 Reps
-
4
Lat Pulldown
4 Sets
10-15 Reps
-
5
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
6
Face Pull
4 Sets
10-15 Reps
-
Day 3
1
Sumo Deadlift (Barbell)
3 Sets
5-8 Reps
-
2
Hip Thrust (Barbell)
3 Sets
10-15 Reps
-
3
Lunge (Dumbbell)
3 Sets
8-12 Reps
-
4
Standing Pullover (Cable)
4 Sets
10-15 Reps
-
5
Shoulder Press (Machine)
3 Sets
8-12 Reps
-
6
Lateral Raise (Cable)
4 Sets
10-15 Reps
-