Free in the appBeginner4 days / week8 weeks

At-Home Booty Builder

8-week beginner glute program for the home gym. Dumbbells and a band loop only — no barbell, no rack, no machines. Designed to deliver gym-quality glute work in a spare bedroom.

Equipment
Dumbbells, Bands
Style
Volume

Start At-Home Booty Builder for free

Capazity schedules every session, logs your sets and adjusts the weights from your own maxes — so you just show up and lift.

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About this program

Eight-week beginner glute program built specifically for home training. The only equipment needed is a pair of adjustable dumbbells (or a few fixed pairs ranging from light to moderately heavy) and a band loop. No barbell, no rack, no cables, no machines.

Four training days per week (Mon/Tue/Thu/Fri). The program substitutes home-friendly variations for every standard glute lift: dumbbell hip thrust off a bench or couch (instead of barbell), goblet squats (instead of back squat), single-leg dumbbell RDL (instead of barbell RDL), Bulgarian split squats with DBs, and banded variations of kickback and hip abduction.

Progression is in load (when you can — heavier DBs, thicker bands) and reps. Phase 1 (wks 1-3) establishes movement at moderate volume. Phase 2 (wks 4-6) increases volume and adds slow eccentrics. Phase 3 (wks 7-8) intensifies with the heaviest available loads. Best for home-gym beginners, anyone with limited gym access, or lifters traveling for extended periods.

The program

Here's week 1 of 8. Percentages are of your one-rep max (1RM). In the app, weights are calculated for you.

Week 1

  1. Day 1 Day A — Hip Thrust Focus

    Hip Thrust Dumbbell hip thrust — DB across hips, shoulders on a couch or bench.4 × 12
    Bulgarian Split Squat Bulgarian split squat with DBs in each hand.3 × 10
    Cable Kickback Banded standing kickback substitute.3 × 15
    Hip Abduction Machine Seated banded hip abduction — band above knees, push out.3 × 15

  2. Day 2 Day B — Squat Focus

    Goblet Squat4 × 10
    Romanian Deadlift DB Romanian deadlift.3 × 10
    Walking Lunges3 × 10
    Step-Ups Step-ups onto a sturdy bench or chair.3 × 10
  3. Day 3 Rest

  4. Day 4 Day A — Hip Thrust Focus

    Hip Thrust4 × 12
    Single-Leg Hip Thrust3 × 10
    Cable Kickback3 × 15
    Side Plank3 × 30 s

  5. Day 5 Day B — Squat Focus

    Goblet Squat4 × 10
    Romanian Deadlift3 × 10
    Walking Lunges3 × 10
    Hip Abduction Machine3 × 15
  6. Day 6 Rest
  7. Day 7 Rest
  • Week 2
  • Week 3
  • Week 4
  • Week 5
  • Week 6
  • Week 7
  • Week 8

Weeks 2–8 are free in the Capazity app

Get the full 8-week program with every session scheduled, your weights calculated from your own maxes and each set logged as you go.

Download on theApp Store
Get it onGoogle Play
Open theWeb App

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