Professional Documents
Culture Documents
BOOTY
BUILDING
GUIDE
The Body
Consultants
Jack The Booty Consultant Zuvelek
WWW.THEBODYCONSULTANTS.COM
WWW.THEBODYCONSULTANTS.COM
WWW.THEBODYCONSULTANTS.COM
WWW.THEBODYCONSULTANTS.COM
WWW.THEBODYCONSULTANTS.COM
WWW.THEBODYCONSULTANTS.COM
WWW.THEBODYCONSULTANTS.COM
WWW.THEBODYCONSULTANTS.COM
WWW.THEBODYCONSULTANTS.COM
WWW.THEBODYCONSULTANTS.COM
WWW.THEBODYCONSULTANTS.COM
WWW.THEBODYCONSULTANTS.COM
WWW.THEBODYCONSULTANTS.COM
WWW.THEBODYCONSULTANTS.COM
WWW.THEBODYCONSULTANTS.COM
WWW.THEBODYCONSULTANTS.COM
Seq.
Exercise
Sets
Reps
Tempo
Rest
10-12
3110
45
D1
Walking Lunges
10-12
2010
45
D2
Romanian Deadlift
12-15
3011
45
The letter represents the sequence. You will see that A in your
program is just that exercise by itself. In this case it is back foot split
squats, so you would do 10-12 reps on one leg then 10-12 on the
other leg.
Later in the program you will see D1 and D2. This is a superset. What
you will do here is 10-12 reps of D1 rest 45 seconds then do 12-15
reps of D2 before returning back to D1.
The exercise is what movement you will be doing. So a split squat,
lunge etc.
WWW.THEBODYCONSULTANTS.COM
WWW.THEBODYCONSULTANTS.COM
Tempo: this is probably the most confusing. Lets run through it.
3: This is the eccentric, which is how long the muscle is lengthening
for, so on a squat that would be when the bar is lowering.
1: This represents the rest at the bottom of the movement, so for the
above, at the bottom of the split squat where you will hold for one
second. On the lunges there is no pause and you will lower yourself
for two seconds
1: This is the concentric movement, or where the muscle is
shortening, with all movements we generally want to be lifting the
weight concentrically as hard as possible, as this ensures the
maximum contraction, however there is occasions where this does
not need to be done and will be stated with a 2 or a 3.
0: This is the rest at the top, so back to our examples when standing
up tall in the split squat or in the Romanian deadlift you hold for a
second to fully squeeze your glutes.
WWW.THEBODYCONSULTANTS.COM
WWW.THEBODYCONSULTANTS.COM
The reason that we use a slow tempo is so that you can learn the
movements properly and it reduces the risk of injury.
That is exactly how to read your program, if youve got any
questions dont be afraid to email me directly at
jack@thebodyconsultants.com and Ill be able to answer them for
you.
Now that you know how to read the program its time for me to give
you the program and solve all of your flat ass, bad looking bikini
problems.
WWW.THEBODYCONSULTANTS.COM
WWW.THEBODYCONSULTANTS.COM
Exercise
Sets
Reps
Tempo
Rest
Day 1
10-12
3110
45
10,8,6,15
2011
90
BB Glute Bridge
15-20
2012
60
12-15
2211
60
Day 2
Back Extension
10
2013
75
10,8,6,15
3110
60
C1
15-20
2010
60
D1
10-12
2010
45
D2
Romanian Deadlift
12-15
3111
45
WWW.THEBODYCONSULTANTS.COM
WWW.THEBODYCONSULTANTS.COM
11
You need to increase the weights you use every time you
train
This makes your body adapt so that it can keep changing. Without a
big enough stimulus your body does not need to grow and it will
mean that nothing changes.
Train your legs 4 times a week.
This is going to increase the load of them causing them to grow
more due to the stuff I mentioned earlier.
WWW.THEBODYCONSULTANTS.COM
WWW.THEBODYCONSULTANTS.COM
WWW.THEBODYCONSULTANTS.COM
WWW.THEBODYCONSULTANTS.COM
WWW.THEBODYCONSULTANTS.COM
WWW.THEBODYCONSULTANTS.COM