BOOTY BUILDING PROGRAM

DAY 1 WEEK 1
FOCUS AREA: Lower Body

WARM UP | Elliptical | 10-15min

LEG EXTENSION 2 SETS 90 SECONDS REST
1. Set the machine to be in a comfortable setting for you
2. Without moving your feet, fully extend your legs out, maintaining constant
tension on the muscle
3. Lower the weight back to the original position, repeat
Set 1 - 16 Reps
Set 2 - 18 Reps

HAMSTRING CURLS 2 SETS 90 SECONDS REST

1. Set the machine to a comfortable setting
2. Without moving your feet, fully curl your legs out, maintaining
constant tension on the muscle
3. Lower the weight back to the original position, repeat
Set 1 - 16 Reps
Set 2 - 18 Reps

CALF RAISES 2 SETS 90 SECONDS REST

1. Stand with your feet pointed straight ahead, stance slightly narrower
than hip-width
2. Push up from the balls of your feet until your ankles are fully extended, Set 1 - 16 Reps
making sure your ankles extend straight up and dont flare out
3. Slowly lower heels through your whole range of motion Set 2 - 18 Reps

HYPEREXTENSIONS 2 SETS 90 SECONDS REST

1. Begin exercise with your feet secure in the machine, hands placed
on the back of your head, and resting pad slightly below hip height
2. Begin by squeezing your glutes and elevating your torso as high as Set 1 - 5 Reps
possible - maintain a neutral neck position
3. Pause at the top of the movement before slowly returning to the Set 2 - 5 Reps
starting position, maintaining muscle contraction through the entire
movement

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 BOOTY BUILDING PROGRAM
DAY 2 WEEK 1
REST DAY

GYM PROGRAM PAGE 2

 BOOTY BUILDING PROGRAM
DAY 3 WEEK 1
REST DAY

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 BOOTY BUILDING PROGRAM
DAY 4 WEEK 1
FOCUS AREA: Upper Body

WARM UP | Elliptical | 10-15min

MACHINE SHOULDER PRESS 2 SETS 90 SECONDS REST
1. Hold the machine at a width that is most comfortable for you
2. Raise the machine until your arms are fully extended
3. Slowly revert back to the original position Set 1 - 16 Reps
Set 2 - 18 Reps

LAT PULLDOWN 2 SETS 90 SECONDS REST

1. Grip the bar at a width that is most comfortable for you
2. Pull the bar down until it is at chest level, maintaining a straight
back throughout
3. Elevate the bar back to the starting position, but maintain
Set 1 - 16 Reps
constant tension on your engaged muscles Set 2 - 18 Reps

TRICEP PUSHDOWN 2 SETS 60 SECONDS REST

1. Grip the rope on the handles, starting in a position that will require you
to begin with tension on both the cable and your tricep
2. While maintaining your elbow position parallel to your body, move the Set 1 - 16 Reps
rope down until your tricep and arm are fully extended
3. Slowly move the rope back to the original position Set 2 - 18 Reps

PLANK 2 SETS 60 SECONDS REST

1. Begin exercise with forearms and knees on the ground (if you feel
comfortable, use your feet instead of knees), ensuring that you are
pushing through your shoulders, with your core activated, and your Set 1 - 15 Sec
glutes squeezed
2. Hold this position for the suggested amount of time Set 2 - 15 Sec

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 BOOTY BUILDING PROGRAM
DAY 5 WEEK 1
REST DAY

GYM PROGRAM PAGE 5

 BOOTY BUILDING PROGRAM
DAY 6 WEEK 1
FOCUS AREA: Lower Body

WARM UP | Elliptical | 10-15min

MACHINE LEG PRESS 3 SETS 90 SECONDS REST
1. Place both feet on the leg press machine with your back straight
against the chair Set 1 - 14 Reps
2. Push through your heels, and do not fully extend your legs
3. Lower yourself back to the original position and repeat Set 2 - 16 Reps
Set 3 - 16 Reps

SUMO SQUATS 2 SETS 90 SECONDS REST

1. Begin exercise with your feet turned out and positioned slightly wider
than hip-width
2. Sink down in a squatting position to 90 degrees, while keeping your
chest upright
Set 1 - 16 Reps
3. While descending, actively maintain knee alignment with your middle
toes
Set 2 - 18 Reps
4. Push through your whole foot to return to the starting position

LEG EXTENSIONS 2 SETS 90 SECONDS REST

1. Set the machine to be in a comfortable setting for you
2. Without moving your feet, fully extend your legs out, maintaining constant
tension on the muscle Set 1 - 16 Reps
3. Lower the weight back to the original position, repeat
Set 2 - 18 Reps

HAMSTRING CURLS 2 SETS 90 SECONDS REST

1. Set the machine to a comfortable setting
2. Without moving your feet, fully curl your
legs out, maintaining constant tension on Set 1 - 16 Reps
the muscle
3. Lower the weight back to the original Set 2 - 18 Reps
position, repeat

HYPEREXTENSIONS 2 SETS 90 SECONDS REST

1. Begin exercise with your feet secure in the machine, hands placed
on the back of your head, and resting pad slightly below hip height
2. Begin by squeezing your glutes and elevating your torso as high as Set 1 - 5 Reps
possible - maintain a neutral neck position
3. Pause at the top of the movement before slowly returning to the Set 2 - 5 Reps
starting position, maintaining muscle contraction through the entire
movement

GYM PROGRAM PAGE 6

 BOOTY BUILDING PROGRAM
DAY 7 WEEK 1
REST DAY

GYM PROGRAM PAGE 7