Booty-ful Beginnings Workout A: Weeks 1-4 Training Log
Name: _ Weight:
a Weight Weight Weight
Bodyweight glute bridge
cranial Reps Reps Reps
ry Weight Weight Weight
One arm dumbbell row
S ects, 8-12 reps (each) Reps Reps Reps
= Weight Weight Weight
Bodyweight box squat
cee roo Reps Reps Reps
= Weight Weight Weight
Barbell bench press
ocala ood Reps Reps Reps
Weight Weight Weight
Dumbbell Romanian deadlift
3 sets, 10-20 reps
Reps Reps Reps
Weight
Side lying abduction
1 set, 15-30 reps (each)
Reps
Seconds
Front plank
1 set, 20-120 seconds
Seconds
Side plank from knees
1 set, 20-60 seconds
Notes:
Note: Perform one set of Al then immediately follow it with one set of A2. Rest 30-90 seconds, and repeat until
all sets are completed. Do the same for BI and B2,
Chapter 10: STRONG CURVES TWELVE-WEEK BOOTY-FUL BEGINNINGS PROGRAM FOR BEGINNERSName:
ea Set ES Ean
At: Weight Weight Weight
Bodyweight foot elevated
single-leg glute bridge
3 sets, 10-20 reps Reps Reps Reps
SS Weight Weight Weight
Front lat pulldown
S sete, 612 reps (each) Reps Reps Reps
os Reps left Reps left Reps left
Bodyweight step up
ato ote ea) Reps right Reps right Reps right
= Weigint Weight Weight
Dumbbell military press
cal oe Reps Reps Reps
Weight Weight Weight
Bodyweight 45-degree back ext.
B sets, 10-20 reps,
Reps Reps Reps
Reps left
Side lying clam
1 set, 15-30 reps (each)
Reps right,
Reps
Crunch
1 set, 15-80 reps.
Reps left
Side crunch
4 set, 15-80 (each)
Reps right,
Notes:
Note: Perform one set of Al, and immediately follow it with one set of A2. Rest 30-90 seconds, and repeat until all
sets are completed. Do the same for BI and B2Name:_
a Weight Weight Weight
Glute march
ecamens Reps Reps Reps
ry Weight Weight Weight
Seated row
cee Reps Reps Reps
OE Reps left Reps left Reps lett
Bodyweight parallel squat
cee rors Reps right Reps right Reps right
= Weight Weight Weight
Dumbbell incline press
ocala ood Reps Reps Reps
Weight Weight Weight
Bodyweight single-leg RDL
8 sets, 10-20 reps (each side)
Reps Reps Reps
Reps left
X-band walk (light tension)
1 set, 10-20 steps (each side)
Reps right
Reps
RKC plank
1 set, 10-30 sec
Reps lett
Rope horizontal chop
1 set, 10 reps (each side)
Reps right
Notes:
Note: Perform one set of Al, and immediately follow it with one set of A2. Rest 30-90 seconds, and repeat until all
sets are completed, Do the same for BI and B2,
Chapter 10: STRONG CURVES TWELVE-WEEK BOOTY-FUL BEGINNINGS PROGRAM FOR BEGINNERSEa Set1 Set 2 fp
a Weight Weight Weight
Bodyweight hip thrust
3 sets, 10-20 reps. eps ops ops
on Weight Weight Weight
Standing single-arm cable row
cacti Reps Reps Reps
oH Weight Weight Weight
Goblet squat
cemaacels on Reps Reps Reps
= Weight Weight Weight
Barbell bench press
a leo Reps Reps Reps
Weight Weight Weight
Barbell Romanian deadlift
3 sets, 10-20 reps
Reps Reps Reps
Reps left
Side lying abduction
‘1 set, 15-30 reps (each)
Reps right
Seconds
Feet elevated plank
1 set, 20-60 seconds
Side plank
1 set, 20-60 seconds (each)
Seconds left
Seconds right
Note: Perform one set of Al, and immediately follow it with one set of A2. Rest 30-90 seconds, and repeat until all
sets are completed. Do the same for BI and B2Name:_
At: Weight Weight Weight
Bodyweight single-leg glute
bridge
3 sets, 10-20 reps (each) Reps Reps Reps
ry Weight Weight Weight
Negative chin-up
Sete, S reps Reps Reps Reps
OE Weight Weight Weight
Bodyweight walking lunge
3 sets, 20-40 total steps
Reps Reps Reps
bo: Weight Weight Weight
Dumbbell military press
ee eee Reps Reps Reps
Bodyweight reverse Weight Weight Weight
hyperextension
3 sets, 10-20 reps Reps Reps Reps
Reps lett
Side lying clam
‘1 set, 15-30 reps (each)
Reps right
Reps
‘Swiss ball crunch
4 set, 15-30 reps
Reps lett
Swiss ball side crunch
1 set, 15-80 reps (each)
Reps right
Notes:
Note: Perform one set of Al, and immediately follow it with one set of A2. Rest 30-90 seconds, and repeat until all
sets are completed, Do the same for BI and B2,
Chapter 10: STRONG CURVES TWELVE-WEEK BOOTY-FUL BEGINNINGS PROGRAM FOR BEGINNERSPera aiken er eiee meat nice)
Name: Weight:
Eo a eT Set 3
At: Weight Weight Weight
Bodyweight hip thrust
(pause rep method)
3 sets, 10-20 reps (8 sec pause at top) | Reps Reps. Reps
ry Weight Weight Weight
Modified inverted row
3 sets, 8-12 reps.
Reps Reps Reps
Bi Weight Weight Weight
Goblet squat
ae ee Reps Reps Reps
Bo: Weight Weight Weight
Close grip barbell bench press
es alot Reps Reps Reps
Weight Weight Weight
Russian kettlebell swing
3 sets, 10-20 reps
Reps Reps Reps
Reps left
X-band walk (moderate tension)
‘1 set, 15-30 reps (each)
Reps right
‘Seconds
Straight-leg sit-up
1 set, 15-30 reps
Seconds left
Band rotary hold
1 set, 10-20 seconds (each)
Seconds right
Note: Perform one set of Al, and immediately follow it with one set of A2. Rest 30-90 seconds, and repeat until all
sets are completed. Do the same for BI and B2
LoPuen)
Name: _ Weight:
a: Weight Weight Weight
Barbell hip thrust
adnan Reps. Reps. Reps
a: Weight Weight Weight
Dumbbell bent over row
ecaadicaeia Reps Reps Reps
Bt Weight Weight Weight
Barbell box squat
ate Se Reps Reps Reps
bo: Weight Weight Weight
Push-up
este ICS Reps Reps Reps
Weight Weight Weight
Barbell American deadlift
3 sets, 10-20 reps
Reps Reps Reps
Reps lett
Side lying abduction
‘1 set, 15-30 reps (each)
Reps right
Reps
Dumbbell Swiss ball crunch
4 set, 15-30 reps
Half-kneeling cable anti-rotation | f°? !**
press
4 set, 10-15 reps (each) ss right
Notes:
Note: Perform one set of Al, and immediately follow it with one set of A2. Rest 30-90 seconds, and repeat until all
sets are completed, Do the same for BI and B2,
Chapter 10: STRONG CURVES TWELVE-WEEK BOOTY-FUL BEGINNINGS PROGRAM FOR BEGINNERSLTT}
Name:
oo sett a as
a Weight Weight Weight
Bodyweight single-leg hip thrust
3 sets, 10-20 reps (each) ops ops ops
aa: Weight Weight Weight
Chin-up (band assisted)
Sects, 15 reps Reps Reps Reps
Bi Weight Weight Weight
Bodyweight Bulgarian split squat
3 sets, 10-20 reps (each) hens hops eps
Bo: Weight Weight Weight
Barbell military press
a ln Reps Reps Reps
Weight Weight Weight
Good morning
3 sets, 10-20 reps
Reps Reps Reps
Reps left
X-band walk
‘1 set, 15-30 reps (each)
Reps right
Reps
Feet elevated plank
1 set, 60-120 sec
Reps left
Dumbbell side bend
1 set, 15-80 reps (each)
Reps right
Note: Perform one set of Al, and immediately follow it with one set of A2. Rest 30-90 seconds, and repeat until all
sets are completed. Do the same for BI and B2
4037
aaName:_
At: Weight Weight Weight
Barbell hip thrust
(pause rep method)
3 sets, 8-15 reps (@ sec pause at top) | Reps Reps Reps
a: Weight Weight Weight
Dumbbell chest supported row
cee Reps Reps Reps
Bt Weight Weight Weight
Barbell parallel squat
3 sets, 10-20 reps.
Reps Reps Reps
= Weight Weight Weight
Barbell incline press
ocala ood Reps Reps Reps
Weight Weight Weight
Bodyweight back extension
3 sets, 10-30 reps
Reps Reps Reps
Reps left
Side lying clam
1 set, 15-30 reps (each)
Reps right
Reps
Hanging leg raise
1 set, 10-20 reps,
Reps lett
Rope horizontal chop
1 set, 10-45 reps (each)
Reps right
Notes:
Note: Perform one set of Al, and immediately follow it with one set of A2. Rest 30-90 seconds and repeat until all
sets are completed, Do the same for BI and B2,
Chapter 10: STRONG CURVES TWELVE-WEEK BOOTY-FUL BEGINNINGS PROGRAM FOR BEGINNERSName:_
_ Weight Weight Weight
Barbell glute bridge
ecmamanead Reps Reps Reps
ry Weight Weight Weight
One-arm dumbbell row
Sects, 8 (each) Reps Reps Reps
OE Weight Weight Weight
Barbell box squat
cee ooer Reps Reps Reps
= Weight Weight Weight
Dumbbell incline bench press
ore Reps Reps Reps
Weight Weight Weight
Barbell American deadlift
3 sets, 5 reps
Reps Reps Reps
Weight
Cable standing abduction
1 set, 20 reps (each)
Reps
Seconds
RKC plank
1 set, 60 seconds
Seconds
Side plank
1 set, 60 seconds
Notes:
Note: Perform one set of Al, and immediately follow it with one set of A2. Rest 30-90 seconds and repeat until all
sets are completed, Do the same for BI and B2,
Chapter 11: STRONG CURVES TWELVE-WEEK GLUTEAL GODDESS PROGRAM FOR ADVANCED LIFTERSGluteal Goddess Advanced Workout B: Weeks
Name: fie Weight: a
ooo Set Ee aH
At: Weight Weight Weight
Bodyweight shoulder elevated
single-leg hip thrust
3 sets, 8-20 reps (each) Reps Reps Reps
a: Weight Weight Weight
Chin-up
3 sets, 5 rey
a Reps Reps Reps
Bt Rops left Rops left Reps left
Dumbbell high step up.
Soa uC ee aoee Reps right Reps right Reps right
be: Weight Weight Weight
Barbell military press
cisaian eTocs) Reps Reps Reps
Prisoner single-leg 45 back Went Weight
extension
2 sets, 12 reps (each) Reps eps
Reps left
Banded seat abduction
1 set, 20 reps
Reps right
Seconds
Straight-leg sit-up
1 set, 20 reps
Seconds
45-degree side bend
1 set, 20 reps (each)
Notes:
Note: Perform one set of Al, and immediately follow it with one set of A2. Rest 30-90 seconds and repeat until all
sets are completed. Do the same for BI and B2Name:_
a: Weight Weight Weight
Barbell American hip thrust
cmnaadniad Reps Reps. Reps
a: Weight Weight Weight
Standing single-arm cable row
3 sets, Breps each side ene ene spe
Bt Weight Weight Weight
Goblet full squat
este or Reps Reps Reps
bo: Weight Weight Weight
Single-arm dumbbell bench press
este eee) Reps Reps Reps
Weight Weight Weight
3 sets, 8-12 reps
Reps Reps Reps
Weight
Side lying hip raise
1 set, 10 reps (each)
Reps
Seconds
Turkish get up
1 set, 5 reps (each)
Half-kneeling cable anti-rotation | S°°°"¢>
press
4 set, 8-12 reps (each)
Notes:
Note: Perform one set of Al, and immediately follow it with one set of A2. Rest 30-90 seconds and repeat until all
sets are completed, Do the same for BI and B2,
Chapter 11: STRONG CURVES TWELVE-WEEK GLUTEAL GODDESS PROGRAM FOR ADVANCED LIFTERSName: oo Weight: _—
ea Set1 fn pan
rH Weight Weight Weight
Barbell hip thrust
Sceaeaesicta Reps Reps Reps
SS Weight Weight Weight
Seated row
ceases Reps Reps Reps
os Reps left Reps left Reps left
Barbell full squat
coo ee Reps right Reps right Reps right
= Weigint Weight Weight
Barbell bench press
aro Reps Reps Reps
Weight Weight Weight
Barbell good morning
S sets, 8-12 reps
Reps Reps Reps
Weight
Band standing abduction
1 set, 10-80 reps (each)
Reps
Reps
‘Ab wheel rollout from knees
1 set,8-20 reps
Reps
Dumbbell side bend
1 set, 10-20 reps
Notes:
Note: Perform one set of Al, and immediately follow it with one set of A2. Rest 30-90 seconds and repeat until all
sets are completed. Do the same for BI and B2iteal Goddess Advanced Workout B: Weeks 5-8 Training Log
Name:_
Weight:
At: Weight Weight Weight
Bodyweight single-leg hip thrust
(shoulder and foot elevated)
3 sets, 8-20 reps (each) Reps Reps Reps
ry Weight Weight Weight
Bodyweight neutral grip pull-up
eeaaieias Reps Reps Reps
OE Weight Weight Weight
Dumbbell walking lunge
3 sets, 10 steps (20 total steps) Reps Reps Reps
= Weight Weight Weight
Barbell push press
oor Reps Reps Reps
Weight Weight
Dumbbell back extension
2 sets, 20 reps
Reps Reps
Weight
Banded seat abduction
1 set, 10-30 reps
Reps
Reps
Hanging leg raise
1 set, 8-20 reps
Reps
Landmine
1 set, 8-12 reps
Notes:
Note: Perform one set of Al, and immediately follow it with one set of A2. Rest 30-90 seconds and repeat until all
sets are completed, Do the same for BI and B2,
Chapter 11: STRONG CURVES TWELVE-WEEK GLUTEAL GODDESS PROGRAM FOR ADVANCED LIFTERSName: oo Weight: _—
ea Set1 fn pan
At: Weight Weight Weight
Barbell hip thrust
(isohold method)
3 sets, 30-60 sec Reps Reps Reps
SS Weight Weight Weight
D-handle lat pulldown
ceases Reps Reps Reps
os Reps left Reps left Reps left
Skater squat
Soa ere eae Reps right Reps right Reps right
= Weigint Weight Weight
Narrow base push-up
calor Reps Reps Reps
Weight Weight Weight
Barbell single-leg RDL
8 sets, 8-12 reps (each)
Reps Reps Reps
Weight
Side lying hip raise
1 set, 10-80 reps (each)
Reps
Reps
Straight-leg sit-up
1 set, 10-20 reps
Reps
45-dgree side bend
1 set, 10-20 reps (each)
Notes:
Note: Perform one set of Al, and immediately follow it with one set of A2. Rest 30-90 seconds and repeat until all
sets are completed. Do the same for BI and B2Name:_
At: Weight Weight Weight
Barbell hip thrust
(rest/pause method)
3 sets, 6 reps, 1 rep, 1 rep, 1 rep Reps Reps. Reps
a: Weight Weight Weight
Bodyweight inverted row
Sects 612 rape Reps Reps Reps
Bt Weight Weight Weight
Barbell Zercher squat
3 sets, 5-10 reps
Reps Reps Reps
2: Weight Weight Weight
Feet elevated push-up
ao Reps Reps Reps
Weight Weight Weight
Barbell sumo deadlift
3 sets, 6-12 reps
Reps Reps Reps
Weight
X-band walk (heavy tension)
1 set, 20 reps (each)
Reps
Reps
Dumbbell Swiss ball crunch
1 set, 20 reps
Seconds
Band rotary hold
1 set, 15 seconds (each)
Notes:
Note: Perform one set of Al, and immediately follow it with one set of A2. Rest 30-90 seconds and repeat until all
sets are completed, Do the same for BI and B2,
Chapter 11: STRONG CURVES TWELVE-WEEK GLUTEAL GODDESS PROGRAM FOR ADVANCED LIFTERSGluteal Goddess Advanced Workout B: We:
Name: oo o
ea Set1 fn pan
At: Weight Weight Weight
Barbell hip thrust
(constant tension method)
8 sets, 2-30 reps (non-stop) Reps Reps Reps
SS Weight Weight Weight
Weighted parallel pull-up
ee alieaan Reps Reps Reps
os Reps left Reps left Reps left
Dumbbell Bulgarian split squat
ae ore eae Reps right Reps right Reps right
= Weigint Weight Weight
Barbell incline press
or al cod Reps Reps Reps
Weight Weight
Gliding leg curls
2 sets, 6-15 reps
Reps Reps
Weight
Banded hip rotation
1 set, 8-15 reps (each)
Reps
Reps
Body saw
1 set, 815 reps
Reps
Half-kneeling cable anti-rotation
press
1 set, 8-12 reps (each)
Notes:
Note: Perform one set of Al, and immediately follow it with one set of A2. Rest 30-90 seconds and repeat until all
sets are completed. Do the same for BI and B2Name:_
at Weight Weight Weight
‘American hip thrust
een ace Reps Reps. Reps
a: Weight Weight Weight
Dumbbell chest supported row
ered Reps Reps Reps
Bt: Weight Weight Weight
Dumbbell step up/reverse lunge
combo
3 sets, 8-15 reps (each) Reps Reps Reps
Ba: Weight Weight Weight
Single-arm dumbbell military
press
3 sets, 8-12 reps (each) Reps Reps Reps
Prisoner single-leg back Weight Weight Weight
extension
5 set, 8-15 rps each) eos eos evs
Weight
Side lying hip raise
1 set, 1-30 reps (each)
Reps
Reps
Hanging leg raise
4 set, 8-20 reps
Reps
Landmine
1 set, 8-12 reps (each)
Notes:
Note: Perform one set of Al, and immediately follow it with one set of A2. Rest 30-90 seconds and repeat until all
sets are completed, Do the same for BI and B2,
Chapter 11: STRONG CURVES TWELVE-WEEK GLUTEAL GODDESS PROGRAM FOR ADVANCED LIFTERSNami face Weight: [a
Ea Set1 Set 2 fn
aE Weight Weight Weight
Bodyweight glute bridge
ee ee Reps Reps Reps
Aa: Weight Weight Weight
Bodyweight modified inverted
row
3 sets, 8-12 reps Reps Reps Reps
= Reps left Reps lett Reps left
Bodyweight box squat
ce oe Reps right Reps right Reps right
Ba: Weight Weight Weight
Bodyweight torso-inclined
push-up
3 sets, 8-12 reps Reps Reps Reps
Weight Weight Weight
Bodyweight hip hinge with dowel
3 sets, 10-20 reps
Reps Reps Reps
Reps left
Side lying abduction
1 set, 10-30 reps (each)
Reps right
Seconds
Front plank
1 set, 30-120 seconds
Seconds left
Side plank from knees
1 set, 20-60 sec (each)
Seconds right
Note: Perform one set of Al, and immediately follow it with one set of A2. Rest 30-90 seconds and repeat until all
sets are completed. Do the same for BI and B2Best Butt Bodyweight/At Home Workout B: Week 1-4 Trai
Name: ee Dat _ Weight: -
eo sett Set2 set3
At: Weight Weight Weight
Bodyweight foot elevated single-
leg glute bridge
3 sets, 10-20 reps (each) Reps Reps Reps
aa: Weight Weight Weight
Bodyweight chin-up (negative)
ee ec Reps Reps Reps
Br Reps left Reps lett Reps lett
Bodyweight step up
eat 2a ie (eactl Reps right Reps right Reps right
bo: Weight Weight Weight
Bodyweight knee push-up
eaters Reps Reps Reps
Bodyweight Swiss ball 45-degree | “2” Weight Weight
back extension
ae Reps Reps Reps
Reps left
Side lying clam
1 set, 20-30 reps (each)
Reps right
Reps
Crunch
1 set, 20-30 reps
Reps let
Side crunch
+ set, 20-30 reps each)
Reps right
Notes:
Note: Perform one set of Al, and immediately follow it with one set of A2. Rest 30-90 seconds and repeat until all
sets are completed, Do the same for BI and B2,
Chapter 12: TWELVE-WEEK BEST BUTT BODYWEIGHT PROGRAM (AT-HOME)Best Butt Bodyweight/At Home Workout C: Week 1-4 Trai
Nami face Weight: [a
Ea Set1 Set 2 fn
At: Weight Weight Weight
Glute march (alternate legs in
marching fashion)
3 sets, 90-60 sec Reps Reps Reps
ry Weight Weight Weight
Bodyweight inverted row
Sects, 812 reps Reps Reps Reps
= Reps left Reps lett Reps left
Bodyweight box squat
ce oe Reps right Reps right Reps right
= Weight Weight Weight
Bodyweight negative push-up
a Reps Reps Reps
Weight Weight Weight
Bodyweight hip hinge with dowel
3 sets, 10-20 reps
Reps Reps Reps
Reps left
Side lying abduction
1 set, 10-30 reps (each)
Reps right
Reps
Straight-leg sit-up
1 set, 15-30 reps
Reps left
‘Swiss ball side crunch
1 set, 15-30 reps (each)
Reps right
Note: Perform one set of Al, and immediately follow it with one set of A2. Rest 30-90 seconds and repeat until all
sets are completed. Do the same for BI and B2Best Butt Bodyweight/At Home Workout A: Week 5-8 Trai
Name: Plauen Date a Weight: -
ea Set1 fn ean
_ Weight Weight Weight
Bodyweight hip thrust
oe Reps Reps Reps
Az: Weight Weight Weight
Bodyweight inverted row
(less torso angle)
3 sets, 8-12 reps Reps Reps Reps
a Reps left Reps left Reps left
Bodyweight full squat
oe Reps right Reps right Reps right
= Weight Weight Weight
Bodyweight push-up
3 sets, 1 rep (strict singles) Reps Reps Reps
Weight Weight Weight
Bodyweight single-leg RDL
3 sets, 10-20 reps (each)
Reps Reps Reps
Reps left
Side lying abduction
1 set, 20-30 reps (each)
Reps right
Seconds
RKC plank
1 set, 20-60 seconds
Seconds left
Side plank
1 set, 20-60 sec (each)
Seconds right
Notes:
Note: Perform one set of Al, and immediately follow it with one set of A2. Rest 30-90 seconds and repeat until all
sets are completed, Do the same for BI and B2,
Chapter 12: TWELVE-WEEK BEST BUTT BODYWEIGHT PROGRAM (AT-HOME)Nam
Ea Set1 Set 2 fn
At: Weight Weight Weight
Bodyweight single-leg glute
bridge
3 sets, 10-20 reps (each) Reps Reps Reps
Aa: Weight Weight Weight
Bodyweight chin-up
(single rep)
3 sets, 1 rep Reps Reps Reps
= Reps left Reps lett Reps left
Bodyweight walk lunge
3 sets, 10-20 reps (each)
Reps right Reps right Reps right
B2: Weight Weight Weight
Bodyweight knee push-up with
elbows tucked
3 sets, 6-20 reps Reps Reps Reps
Bodyweight reverse hyp. Weight Weight Weight
extension
eee Reps. Reps Reps
Reps lett
Side lying clam
1 set, 10-30 reps (each)
Reps right
Reps
‘Swiss ball crunch
1 set, 15-30 reps
Reps lett
Swiss ball side crunch
4 set, 15-30 reps (each)
Reps right
Note: Perform one set of Al, and immediately follow it with one set of A2. Rest 30-90 seconds and repeat until all
sets are completed. Do the same for BI and B2CPT er uta aio Ce eee melt ne
Name: Plauen Date a Weight: -
ea Set1 fn ean
_ Weight Weight Weight
Bodyweight hip thrust
oe Reps Reps Reps
Az: Weight Weight Weight
Bodyweight inverted row (steep
torso angle)
3 sets, 8-12 reps Reps Reps Reps
a Reps left Reps left Reps left
Bodyweight high step up
sce ts ea) Reps right Reps right Reps right
B2: Weight Weight Weight
Bodyweight torso elevated
push-up
3 sets, 8-12 reps Reps Reps Reps
Weight Weight Weight
Bodyweight back extension
3 sets, 20-30 reps,
Reps Reps Reps
Reps left
Side lying hip raise
1 set, 10-20 reps (each)
Reps right
Reps
Feet elevated plank
1 set, 60-120 sec
Reps lett
Swiss ball side crunch
4 set, 20 reps (each)
Reps right
Notes:
Note: Perform one set of Al, and immediately follow it with one set of A2. Rest 30-90 seconds and repeat until all
sets are completed, Do the same for BI and B2,
Chapter 12: TWELVE-WEEK BEST BUTT BODYWEIGHT PROGRAM (AT-HOME)Ts
CP eer ue ened
Nam ee Weight: —
Exercise set ey ey
At: Weight Weight Weight
Bodyweight shoulder elevated
ingle-leg hip thrust
3 sets, 8-20 reps (each) Reps Reps Reps
na: Weight Weight Weight
Bodyweight chin-up
re Reps Reps Reps
BI: Reps ett Reps lett Reps left
Bodyweight step up/ reverse
lunge combo
3 sets, 10-15 reps (each) Reps right Reps right Reps right
eo: Weight Weight Weight
Bodyweight push-up
este SIO be Reps Reps Reps
Bodyweight Swiss ball back Weight Weight Weight
extension
3 sets, 8-20 rops (each) Reps Reps Reps
Quadruped double transverse | Reps lett
abduction
1 set, 6 reps (each side,
sow and controlled) Reps right
Reps
Prisoner Swiss ball crunch
1 set, 10-30 reps
Seconds left
Side plank with abduction
1 set, 20-60 sec (each)
Seconds right
Note: Perform one set of Al, and immediately follow it with one set of A2. Rest 30-90 seconds and repeat until all
sets are completed. Do the same for BI and B2Best Butt Bodyweight/At Home Workout B: Week 9-12 Trai
Name: ee Dat _ Weight: -
eo sett Set2 set3
At: Weight Weight Weight
Bodyweight shoulder and foot
elevated single-leg hip thrust
3 sets, 6-20 reps (each) Reps Reps Reps
a2: Weight Weight Weight
Bodyweight feet elevated
inverted row
3 sels, 6-12 reps Reps Reps Reps
Br Reps left Reps lett Reps lett
Bodyweight Bulgarian split squat
i oat ea oes ca) Reps right Reps right Reps right
Bz: Weight Weight Weight
Bodyweight feet elevated pike
push-up
3 sets, 6-20 reps Reps Reps Reps
Weight Weight
Bodyweight
2 sets, 10-20 reps
Reps Reps
Side double abduction Reps let
1 set, 1-6 reps
{each, slow and controlled) eps right
Reps
RKC plank
1 set, 30-60 sec
Seconds lett
Feet elevated side plank with
abduction
1 set, 20-60 secs (each) seconds vight
Notes:
Note: Perform one set of Al, and immediately follow it with one set of A2. Rest 30-90 seconds and repeat until all
sets are completed, Do the same for BI and B2,
Chapter 12: TWELVE-WEEK BEST BUTT BODYWEIGHT PROGRAM (AT-HOME)Nam a Weight: ee
Exercise set ey ey
At Weight Weight ‘Weight
Bodyweight shoulder elevated ol a a
single-leg hip thrust (pause reps)
3 sets of 515 reps
(each side with 3 second pause at top) | Reps Reps Reps
na: Weight Weight Weight
Bodyweight pull-up
ate cL SiC Tee Reps: Reps: Reps
Bt Reps ett Reps lett Reps left
Bodyweight high step up
Sees aa) Reps right Reps right Reps right
eo: Weight Weight Weight
Bodyweight narrow base push-up
nes ol SIS) Reps Reps Reps
Weight Weight Weight
Russian leg curls
3 sets of 3-5 reps
Reps. Reps Reps
Reps lett
Side lying hip raise
1 set of 10-20 reps (each side)
Reps right
Reps
Body saw
1 set of 10-15 rep
Feot elevated side plank Seconds lett
with abduction
1 set of 20-60 seconds each side) | oss ight
Notes
Note: Perform one set of Al, and immediately follow it with one set of A2. Rest 30-90 seconds and repeat until all
sets are completed. Do the same for BI and B2Bodyweight hip thrust
3 sets, 20 reps
Bodyweight full squat
3 sets, 20 reps
Bodyweight back extension
3 sets, 20 reps
Side lying clam
1 set, 30 reps (each side)
Notes:
‘750 chaptor 13: TWELVE-WEEK GORGEOUS GLUTES PROGRAM (LOWER BODY ONLY)eee aera ner
Name: ____ Date: _ Weight:
Bodyweight single-leg glute
bridge
8 sets, 20 reps (each side)
Bodyweight walking lunge
3 sets, 10-20 reps (each side)
Bodyweight reverse hyper
extension
3 sets, 20 reps
Side lying abduction
‘1 set of 30 reps (each side)
Notes:Weight:
Barbell glute bridge
3 sets, 10 reps
Goblet full squat
3 sets, 10 reps
Dumbbell Romanian deadlift
3 sets, 10 reps
Cable hip rotation
‘1 set, 10 reps (each side)
Notes:
\ 752 chapter 13: TWELVE-WEEK GORGEOUS GLUTES PROGRAM (LOWER BODY ONLY)Name:
Barbell hip thrust
3 sets, 8-12 reps
Barbell front squat
3 sets, 8-12 reps
3 sets, 8-12 reps
Band seated abduction
1 set of 30 reps
Notes:Date:_
Bodyweight single-leg hip thrust
3 sets, 8-12 reps (each side)
Bodyweight skater squat
3 sets, 8-12 reps (each side)
Dumbbell single-leg Romanian
deadlift
3 sets, 8-12 reps (each side)
Cable standing abduction
1 set, $0 reps (each side)
Notes:
\754 chapter 13: TWELVE-WEEK GORGEOUS GLUTES PROGRAM (LOWER BODY ONLY)Name: ____ Date: _ Weight:
Barbell glute bridge
3 sets, 10 reps
Barbell Zercher squat
3 sets, 10 reps
Dumbbell back extension
3 sets, 10 reps
Side lying hip raise
1 set, 12 reps
Notes:Barbell American hip thrust
(constant tension method)
3 sets, 20 reps.
Dumbbell deficit Bulgarian split
squat
3 sets, 12 reps (each side)
Barbell American deadlift
3 sets, 8 reps
Half-kneeling anti-rotation press
1 set, 15 reps (each side)
Notes:
\ 756 chapter 13: TWELVE-WEEK GORGEOUS GLUTES PROGRAM (LOWER BODY ONLY)Name:
Bodyweight shoulder and foot
elevated single-leg hip thrust
{pause rep method)
3 sets, 6 reps (3 second pause at top,
each side)
Barbell high box squat
3 sets, 6reps
Single-leg 45-degree hyper
extension
3 sets, 12 reps (each side)
Cable hip rotation
1 set, 15 reps (each side)
aT) ae
_ Weight:Barbell hip thrust
(rest pause method)
3 sets, 10 reps (6 reps, 1.1.1, and 1)
Dumbbell high step up
3 sets, 8 reps (each side)
Russian kettlebell swing
3 sets, 20 reps.
Side lying hip raise
1 set, 15 reps (each side)
Notes:
\ 758 chapter 13: TWELVE-WEEK GORGEOUS GLUTES PROGRAM (LOWER BODY ONLY)