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CIDEN-training: Beginner - Glute & Back (women)

by CIDEN training
4 athletes joined

Program Description

This beginner strength training program for women is designed to help you gain strength and knowledge within workout for glutes and back. Perfect for those with some or non experience in lifting. This program has easy to follow workouts, making sure that you see progress without feeling overwhelmed. This program is made by CIDEN-training group.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    40 minutes
  • Created
    Oct 23, 2024 08:55
  • Last Edited
    Dec 24, 2024 10:37
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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
Walk
1
5 mins
-
2
Run
1
10 mins
-
3
Leg Press
1
3
10-20 reps
8-12 reps
-
-
4
Hip Thrust (Barbell)
1
3
10-20 reps
8-12 reps
-
-
5
Lunge (Dumbbell)
1
3
10-20 reps
8-12 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Run
1
10 mins
-
3
Bicep Curl (Cable)
1
3
10-20 reps
8-12 reps
-
-
4
Tricep Rope Push Down (Cable)
1
3
10-20 reps
8-12 reps
-
-
5
Seated Shoulder Press (Dumbbell)
1
3
10-20 reps
8-12 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Run
1
10 mins
-
3
Leg Curl
1
3
10-20 reps
8-12 reps
-
-
4
Reverse Lunge (Dumbbell)
1
3
10-20 reps
8-12 reps
-
-
5
Glute Kickback (Cable)
1
3
10-20 reps
8-12 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Run
1
10 mins
-
3
Lat Pulldown
1
3
10-20 reps
8-12 reps
-
-
4
Seated Row (Cable)
1
3
10-20 reps
8-12 reps
-
-
5
Lateral Raise (Dumbbell)
1
3
10-20 reps
8-12 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Run
1
10 mins
-
3
Leg Press
1
3
10-20 reps
8-12 reps
-
-
4
Hip Thrust (Barbell)
1
3
10-20 reps
8-12 reps
-
-
5
Lunge (Dumbbell)
1
3
10-20 reps
8-12 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Run
1
10 mins
-
3
Bicep Curl (Cable)
1
3
10-20 reps
8-12 reps
-
-
4
Tricep Rope Push Down (Cable)
1
3
10-20 reps
8-12 reps
-
-
5
Seated Shoulder Press (Dumbbell)
1
3
10-20 reps
8-12 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Run
1
10 mins
-
3
Leg Curl
1
3
10-20 reps
8-12 reps
-
-
4
Reverse Lunge (Dumbbell)
1
3
10-20 reps
8-12 reps
-
-
5
Glute Kickback (Cable)
1
3
10-20 reps
8-12 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Run
1
10 mins
-
3
Lat Pulldown
1
3
10-20 reps
8-12 reps
-
-
4
Seated Row (Cable)
1
3
10-20 reps
8-12 reps
-
-
5
Lateral Raise (Dumbbell)
1
3
10-20 reps
8-12 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Run
1
10 mins
-
3
Leg Press
1
3
10-20 reps
8-12 reps
-
-
4
Hip Thrust (Barbell)
1
3
10-20 reps
8-12 reps
-
-
5
Lunge (Dumbbell)
1
3
10-20 reps
8-12 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Run
1
10 mins
-
3
Bicep Curl (Cable)
1
3
10-20 reps
8-12 reps
-
-
4
Tricep Rope Push Down (Cable)
1
3
10-20 reps
8-12 reps
-
-
5
Seated Shoulder Press (Dumbbell)
1
3
10-20 reps
8-12 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Run
1
10 mins
-
3
Leg Curl
1
3
10-20 reps
8-12 reps
-
-
4
Reverse Lunge (Dumbbell)
1
3
10-20 reps
8-12 reps
-
-
5
Glute Kickback (Cable)
1
3
10-20 reps
8-12 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Run
1
10 mins
-
3
Lat Pulldown
1
3
10-20 reps
8-12 reps
-
-
4
Seated Row (Cable)
1
3
10-20 reps
8-12 reps
-
-
5
Lateral Raise (Dumbbell)
1
3
10-20 reps
8-12 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Run
1
10 mins
-
3
Lat Pulldown
1
3
10-20 reps
8-12 reps
-
-
4
Seated Row (Cable)
1
3
10-20 reps
8-12 reps
-
-
5
Lateral Raise (Dumbbell)
1
3
10-20 reps
8-12 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Run
1
10 mins
-
3
Leg Press
1
3
10-20 reps
8-12 reps
-
-
4
Hip Thrust (Barbell)
1
3
10-20 reps
8-12 reps
-
-
5
Lunge (Dumbbell)
1
3
10-20 reps
8-12 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Run
1
10 mins
-
3
Bicep Curl (Cable)
1
3
10-20 reps
8-12 reps
-
-
4
Tricep Rope Push Down (Cable)
1
3
10-20 reps
8-12 reps
-
-
5
Seated Shoulder Press (Dumbbell)
1
3
10-20 reps
8-12 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Run
1
10 mins
-
3
Leg Curl
1
3
10-20 reps
8-12 reps
-
-
4
Reverse Lunge (Dumbbell)
1
3
10-20 reps
8-12 reps
-
-
5
Glute Kickback (Cable)
1
3
10-20 reps
8-12 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Run
1
10 mins
-
3
Lat Pulldown
1
3
10-20 reps
8-12 reps
-
-
4
Seated Row (Cable)
1
3
10-20 reps
8-12 reps
-
-
5
Lateral Raise (Dumbbell)
1
3
10-20 reps
8-12 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Run
1
10 mins
-
3
Leg Press
1
3
10-20 reps
8-12 reps
-
-
4
Hip Thrust (Barbell)
1
3
10-20 reps
8-12 reps
-
-
5
Lunge (Dumbbell)
1
3
10-20 reps
8-12 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Run
1
10 mins
-
3
Bicep Curl (Cable)
1
3
10-20 reps
8-12 reps
-
-
4
Tricep Rope Push Down (Cable)
1
3
10-20 reps
8-12 reps
-
-
5
Seated Shoulder Press (Dumbbell)
1
3
10-20 reps
8-12 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Run
1
10 mins
-
3
Leg Curl
1
3
10-20 reps
8-12 reps
-
-
4
Reverse Lunge (Dumbbell)
1
3
10-20 reps
8-12 reps
-
-
5
Glute Kickback (Cable)
1
3
10-20 reps
8-12 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Run
1
10 mins
-
3
Lat Pulldown
1
3
10-20 reps
8-12 reps
-
-
4
Seated Row (Cable)
1
3
10-20 reps
8-12 reps
-
-
5
Lateral Raise (Dumbbell)
1
3
10-20 reps
8-12 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Run
1
10 mins
-
3
Leg Press
1
3
10-20 reps
8-12 reps
-
-
4
Hip Thrust (Barbell)
1
3
10-20 reps
8-12 reps
-
-
5
Lunge (Dumbbell)
1
3
10-20 reps
8-12 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Run
1
10 mins
-
3
Bicep Curl (Cable)
1
3
10-20 reps
8-12 reps
-
-
4
Tricep Rope Push Down (Cable)
1
3
10-20 reps
8-12 reps
-
-
5
Seated Shoulder Press (Dumbbell)
1
3
10-20 reps
8-12 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Run
1
10 mins
-
3
Leg Curl
1
3
10-20 reps
8-12 reps
-
-
4
Reverse Lunge (Dumbbell)
1
3
10-20 reps
8-12 reps
-
-
5
Glute Kickback (Cable)
1
3
10-20 reps
8-12 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Run
1
10 mins
-
3
Leg Curl
1
3
10-20 reps
8-12 reps
-
-
4
Reverse Lunge (Dumbbell)
1
3
10-20 reps
8-12 reps
-
-
5
Glute Kickback (Cable)
1
3
10-20 reps
8-12 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Run
1
10 mins
-
3
Lat Pulldown
1
3
10-20 reps
8-12 reps
-
-
4
Seated Row (Cable)
1
3
10-20 reps
8-12 reps
-
-
5
Lateral Raise (Dumbbell)
1
3
10-20 reps
8-12 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Run
1
10 mins
-
3
Leg Press
1
3
10-20 reps
8-12 reps
-
-
4
Hip Thrust (Barbell)
1
3
10-20 reps
8-12 reps
-
-
5
Lunge (Dumbbell)
1
3
10-20 reps
8-12 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Run
1
10 mins
-
3
Bicep Curl (Cable)
1
3
10-20 reps
8-12 reps
-
-
4
Tricep Rope Push Down (Cable)
1
3
10-20 reps
8-12 reps
-
-
5
Seated Shoulder Press (Dumbbell)
1
3
10-20 reps
8-12 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Run
1
10 mins
-
3
Leg Curl
1
3
10-20 reps
8-12 reps
-
-
4
Reverse Lunge (Dumbbell)
1
3
10-20 reps
8-12 reps
-
-
5
Glute Kickback (Cable)
1
3
10-20 reps
8-12 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Run
1
10 mins
-
3
Lat Pulldown
1
3
10-20 reps
8-12 reps
-
-
4
Seated Row (Cable)
1
3
10-20 reps
8-12 reps
-
-
5
Lateral Raise (Dumbbell)
1
3
10-20 reps
8-12 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Run
1
10 mins
-
3
Leg Press
1
3
10-20 reps
8-12 reps
-
-
4
Hip Thrust (Barbell)
1
3
10-20 reps
8-12 reps
-
-
5
Lunge (Dumbbell)
1
3
10-20 reps
8-12 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Run
1
10 mins
-
3
Bicep Curl (Cable)
1
3
10-20 reps
8-12 reps
-
-
4
Tricep Rope Push Down (Cable)
1
3
10-20 reps
8-12 reps
-
-
5
Seated Shoulder Press (Dumbbell)
1
3
10-20 reps
8-12 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Run
1
10 mins
-
3
Leg Curl
1
3
10-20 reps
8-12 reps
-
-
4
Reverse Lunge (Dumbbell)
1
3
10-20 reps
8-12 reps
-
-
5
Glute Kickback (Cable)
1
3
10-20 reps
8-12 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Run
1
10 mins
-
3
Lat Pulldown
1
3
10-20 reps
8-12 reps
-
-
4
Seated Row (Cable)
1
3
10-20 reps
8-12 reps
-
-
5
Lateral Raise (Dumbbell)
1
3
10-20 reps
8-12 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Run
1
10 mins
-
3
Leg Press
1
3
10-20 reps
8-12 reps
-
-
4
Hip Thrust (Barbell)
1
3
10-20 reps
8-12 reps
-
-
5
Lunge (Dumbbell)
1
3
10-20 reps
8-12 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Run
1
10 mins
-
3
Bicep Curl (Cable)
1
3
10-20 reps
8-12 reps
-
-
4
Tricep Rope Push Down (Cable)
1
3
10-20 reps
8-12 reps
-
-
5
Seated Shoulder Press (Dumbbell)
1
3
10-20 reps
8-12 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Week 1
1 / 12 Weeks
Day 1
1
Walk
1 Set
5 mins
-
2
Run
1 Set
10 mins
-
3
Leg Press
1 Set
3 Sets
10-20 Reps
8-12 Reps
-
-
4
Hip Thrust (Barbell)
1 Set
3 Sets
10-20 Reps
8-12 Reps
-
-
5
Lunge (Dumbbell)
1 Set
3 Sets
10-20 Reps
8-12 Reps
-
-
Day 2
1
Walk
1 Set
5 mins
-
2
Run
1 Set
10 mins
-
3
Lat Pulldown
1 Set
3 Sets
10-20 Reps
8-12 Reps
-
-
4
Seated Row (Cable)
1 Set
3 Sets
10-20 Reps
8-12 Reps
-
-
5
Lateral Raise (Dumbbell)
1 Set
3 Sets
10-20 Reps
8-12 Reps
-
-
Day 3
1
Walk
1 Set
5 mins
-
2
Run
1 Set
10 mins
-
3
Leg Curl
1 Set
3 Sets
10-20 Reps
8-12 Reps
-
-
4
Reverse Lunge (Dumbbell)
1 Set
3 Sets
10-20 Reps
8-12 Reps
-
-
5
Glute Kickback (Cable)
1 Set
3 Sets
10-20 Reps
8-12 Reps
-
-
Day 4
1
Walk
1 Set
30 mins
-