TJ’s Brute Glute Hoot

by Josiah M.

6 athletes joined

Program Description

Muscle growth of the gluteus maximus

Program Overview

Level
Novice
Goal
Muscle & Sculpting
Equipment
Full Gym
Program Length
6 weeks
Time Per Workout
60 minutes
Created
Oct 05, 2024 12:46
Last Edited
Jan 07, 2025 03:31

BlogBannerPC

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

BlogBannerPC

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

WEEK 6

Day 1

1

Hip Abductor (Machine)

2

20 reps

RPE 9

2

Sumo Squat

2

15 reps

RPE 10

3

Romanian Deadlift (Barbell)

2

8 reps

RPE 8

4

Reverse Lunge (Dumbbell)

2

12 reps

RPE 10

5

Bench Press (Barbell)

4

1

8 reps

8 reps

RPE 9

RPE 10

Day 1

1

Hip Abductor (Machine)

2

1

20 reps

20 reps

RPE 9

RPE 10

2

Sumo Squat

3

15 reps

RPE 10

3

Romanian Deadlift (Barbell)

2

1

8 reps

8 reps

RPE 8

RPE 9

4

Reverse Lunge (Dumbbell)

3

12 reps

RPE 10

5

Bench Press (Barbell)

4

1

8 reps

8 reps

RPE 9

RPE 10

Day 1

1

Hip Abductor (Machine)

2

1

20 reps

20 reps

RPE 9

RPE 10

2

Sumo Squat

3

15 reps

RPE 10

3

Romanian Deadlift (Barbell)

2

1

8 reps

8 reps

RPE 8

RPE 9

4

Reverse Lunge (Dumbbell)

3

12 reps

RPE 10

5

Bench Press (Barbell)

4

1

8 reps

8 reps

RPE 9

RPE 10

Day 1

1

Hip Abductor (Machine)

2

1

20 reps

20 reps

RPE 9

RPE 10

2

Sumo Squat

3

15 reps

RPE 10

3

Romanian Deadlift (Barbell)

2

1

8 reps

8 reps

RPE 8

RPE 9

4

Reverse Lunge (Dumbbell)

3

12 reps

RPE 10

5

Bench Press (Barbell)

4

1

8 reps

8 reps

RPE 9

RPE 10

Day 1

1

Hip Abductor (Machine)

2

1

20 reps

20 reps

RPE 9

RPE 10

2

Sumo Squat

3

15 reps

RPE 10

3

Romanian Deadlift (Barbell)

2

1

8 reps

8 reps

RPE 8

RPE 9

4

Reverse Lunge (Dumbbell)

3

12 reps

RPE 10

5

Bench Press (Barbell)

4

1

8 reps

8 reps

RPE 9

RPE 10

Day 1

1

Hip Abductor (Machine)

2

1

20 reps

20 reps

RPE 9

RPE 10

2

Sumo Squat

3

15 reps

RPE 10

3

Romanian Deadlift (Barbell)

2

1

8 reps

8 reps

RPE 8

RPE 9

4

Reverse Lunge (Dumbbell)

3

12 reps

RPE 10

5

Bench Press (Barbell)

4

1

8 reps

8 reps

RPE 9

RPE 10

Day 2

1

Leg Press

2

8 reps

RPE 8

2

Glute Kickback (Cable)

2

15 reps

RPE 9

3

Hip Thrust (Smith Machine)

2

10 reps

RPE 10

4

Hamstring Lean

2

15 reps

RPE 10

5A

Seated Shoulder Press (Dumbbell)

5

12 reps

RPE 9

5B

Pull-Up (Bodyweight)

3

AMRAP

RPE 10

Day 2

1

Leg Press

2

1

8 reps

8 reps

RPE 8

RPE 9

2

Glute Kickback (Cable)

2

1

15 reps

15 reps

RPE 9

RPE 10

3

Hip Thrust (Smith Machine)

3

10 reps

RPE 10

4

Hamstring Lean

3

15 reps

RPE 10

5A

Seated Shoulder Press (Dumbbell)

5

12 reps

RPE 9

5B

Pull-Up (Bodyweight)

4

AMRAP

RPE 10

Day 2

1

Leg Press

2

1

8 reps

8 reps

RPE 8

RPE 9

2

Glute Kickback (Cable)

2

1

15 reps

15 reps

RPE 9

RPE 10

3

Hip Thrust (Smith Machine)

3

10 reps

RPE 10

4

Hamstring Lean

3

15 reps

RPE 10

5A

Seated Shoulder Press (Dumbbell)

5

12 reps

RPE 9

5B

Pull-Up (Bodyweight)

5

AMRAP

RPE 10

Day 2

1

Leg Press

2

1

8 reps

8 reps

RPE 8

RPE 9

2

Glute Kickback (Cable)

2

1

15 reps

15 reps

RPE 9

RPE 10

3

Hip Thrust (Smith Machine)

3

10 reps

RPE 10

4

Hamstring Lean

3

15 reps

RPE 10

5A

Seated Shoulder Press (Dumbbell)

5

12 reps

RPE 9

5B

Pull-Up (Bodyweight)

5

AMRAP

RPE 10

Day 2

1

Leg Press

2

1

8 reps

8 reps

RPE 8

RPE 9

2

Glute Kickback (Cable)

2

1

15 reps

15 reps

RPE 9

RPE 10

3

Hip Thrust (Smith Machine)

3

10 reps

RPE 10

4

Hamstring Lean

3

15 reps

RPE 10

5A

Seated Shoulder Press (Dumbbell)

5

12 reps

RPE 9

5B

Pull-Up (Bodyweight)

5

AMRAP

RPE 10

Day 2

1

Leg Press

2

1

8 reps

8 reps

RPE 8

RPE 9

2

Glute Kickback (Cable)

2

1

15 reps

15 reps

RPE 9

RPE 10

3

Hip Thrust (Smith Machine)

3

10 reps

RPE 10

4

Hamstring Lean

3

15 reps

RPE 10

5A

Seated Shoulder Press (Dumbbell)

5

12 reps

RPE 9

5B

Pull-Up (Bodyweight)

5

AMRAP

RPE 10

Day 1

1

Hip Abductor (Machine)

2 Sets

20 Reps

@9

2

Sumo Squat

2 Sets

15 Reps

@10

3

Romanian Deadlift (Barbell)

2 Sets

8 Reps

@8

4

Reverse Lunge (Dumbbell)

2 Sets

12 Reps

@10

5

Bench Press (Barbell)

4 Sets

1 Set

8 Reps

8 Reps

@9

@10

Day 2

1

Leg Press

2 Sets

8 Reps

@8

2

Glute Kickback (Cable)

2 Sets

15 Reps

@9

3

Hip Thrust (Smith Machine)

2 Sets

10 Reps

@10

4

Hamstring Lean

2 Sets

15 Reps

@10

5A

Seated Shoulder Press (Dumbbell)

5 Sets

12 Reps

@9

5B

Pull-Up (Bodyweight)

3 Sets

AMRAP

@10