Booty Builder
Program
The booty builder program consists of 3 workout days. To get the best results, you should rest 48 hours between workouts for example: Monday: Day 1, Tuesday: Rest , Wednesday: Day 2 Thursday: upperbody/ Rest, Friday: Day 3, Saturday : Rest. You can then repeat the cycle!
Order = The letters simply mean to do 1 exercise and then follow another one right after it for that set. So if says 1A and 1B it means that you do one exercise followed by the other with no rest, until your working set is done
Sets = Amount of rounds you will do this exercise
Reps = Amount of times you will execute an exercise
Deadstop Hip Thrust
ORDER:
1
SETS:
4
REPS:
6-10
Romanian Deadlift
ORDER:
2A
SETS:
3
REPS:
10-15
Reverse Lunges (front foot elevated)
ORDER:
2B
SETS:
3
REPS:
10-15 per leg
Cable Kickbacks
ORDER:
3A
SETS:
1
REPS:
10-15 per leg
Sumo Squat
ORDER:
3B
SETS:
1
REPS:
10-15
Kas Glute Bridge
ORDER:
1
SETS:
4
REPS:
10-15
Barbell Squat
ORDER:
2A
SETS:
3
REPS:
10-15
Hyper Extension
ORDER:
2B
SETS:
3
REPS:
10-15
Glute Biased Step Ups
ORDER:
3A
SETS:
1
REPS:
10-15 per leg
Unilateral Hip Thrust
ORDER:
3B
SETS:
1
REPS:
10-15 per leg
Hip Thrust (constant tension)
ORDER:
1
SETS:
4
REPS:
12-15
Hipthrust
ORDER:
1A
SETS:
4
REPS:
12-15
Romanian Deadlift
ORDER:
1B
SETS:
3
REPS:
10-15
Bulgarian Splitsquat
ORDER:
2B
SETS:
3
REPS:
10-15 per leg
Hip Abduction
ORDER:
2C
SETS:
1
REPS:
15-20
Reverse Hyper Extension
ORDER:
C1
SETS:
1
REPS:
15-20
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