BOOTY BUILDING PROGRAM WEIGHT GUIDE

HEAVY

DAY 1 WEEK 4 MODERATE

LIGHT

FOCUS AREA: Upper Body

WARM UP | Elliptical | 10-15min

MACHINE SHOULDER PRESS 3 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
LIGHT
3. Slowly revert back to the original position Set 1 - 16 Reps
Set 2 - 16 Reps
Set 3 - 18 Reps

REVERSE GRIP LAT PULLDOWN 2 SETS 90 SECONDS REST

1. Grasp the bar shoulder-width apart, with your palms facing towards you
2. While holding the bar, sit in the machine. Slightly lean back, maintaining a neutral spine
LIGHT
3. Slowly pull the bar down just below chin height in front of your head Set 1 - 16 Reps
4. Pause, before returning to the starting position Set 2 - 18 Reps

DUMBBELL BICEP CURLS 2 SETS 60 SECONDS REST

1. Begin by holding a dumbbell in each hand, palms facing forwards
2. Hinge from your elbow straight up, until your hands almost touch your shoulders, but keep tension LIGHT
on your bicep throughout the whole movement
3. Slowly lower your hands back to starting position before repeating movement for suggested Set 1 - 16 Reps
amount of repetitions Set 2 - 18 Reps

PLANK 2 SETS 60 SECONDS REST

1. B egin 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 BODY WEIGHT
shoulders, with your core activated, and your glutes squeezed
2. Hold this position for the suggested amount of time
Set 1 - 15 Sec
Set 2 - 15 Sec

HYPEREXTENSIONS 3 SETS 90 SECONDS REST

1. Begin exercise with your feet secure in the machine, hands together (placed on the back of
your head for an extra challenge), and resting pad slightly below hip height
BODY WEIGHT
2. Begin by squeezing your glutes and elevating your torso as high as possible - maintain a neutral Set 1 - 8 Reps
neck position
3. Pause at the top of the movement before slowly returning to the starting position, maintaining
Set 2 - 8 Reps
muscle contraction through the entire movement Set 3 - 10 Reps

GYM PROGRAM PAGE 1

 BOOTY BUILDING PROGRAM WEIGHT GUIDE
HEAVY

DAY 2 WEEK 4 MODERATE

LIGHT
FOCUS AREA: Lower Body
(Quads/Glutes)

WARM UP | Elliptical | 10-15min

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

LUNGES (DUMBBELLS) 2 SETS 90 SECONDS REST

1. Start with your legs shoulder-width apart, with a dumbbell in each hand
2. T
 ake a long step forward (lunge) on one leg, stepping so that your opposite knee LIGHT
touches the ground Set 1 - 14 Reps
3. R
 eturn to the starting position by pushing through your front heel and stepping back
Set 2 - 16 Reps
with the front foot

LEG EXTENSION 3 SETS 90 SECONDS REST

1. Set the machine to be in a comfortable setting for you MODERATE
2. Without moving your feet, fully extend your legs out, maintaining constant
tension on the muscle Set 1 - 10 Reps
3. Lower the weight back to the original position, repeat Set 2 - 12 Reps
Set 3 - 12 Reps

SQUATS 2 SETS 90 SECONDS REST

1. Start with your feet shoulder-width apart
2. To perform the squat, start with your hips first, then bend your knees, until your legs BODY WEIGHT
are at 90-degrees Set 1 - 10 Reps
3. Push through your heels to return back to the starting position
Set 2 - 10 Reps

GYM PROGRAM PAGE 2

 BOOTY BUILDING PROGRAM
DAY 3 WEEK 4
REST DAY

GYM PROGRAM PAGE 3

 BOOTY BUILDING PROGRAM WEIGHT GUIDE
HEAVY

DAY 4 WEEK 4 MODERATE

LIGHT

FOCUS AREA: Lower Body

(Hamstring/Glutes)

WARM UP | Elliptical (Bike) | 10-15min

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

BOX STEP UPS (DUMBBELLS) 3 SETS 90 SECONDS REST

1. Begin with one foot on the box, with both feet shoulder-width apart
2. Hold a dumbbell in each hand and engage your core - this is the starting position
LIGHT
3. With the weight in your front leg, extend straight up, keeping a slight bend forward at your hips Set 1 - 14 Reps
4. Slowly return to the starting position, making sure your knee is in line with your middle toe and
Set 2 - 14 Reps
doesnt bend too far forwards
5. Complete desired amount of repetitions before changing legs Set 3 - 16 Reps

HAMSTRING CURLS 3 SETS 90 SECONDS REST

1. Set the machine to a comfortable setting
2. Without moving your foot, fully curl your leg out, maintaining constant tension on
MODERATE
the muscle
Set 1 - 14 Reps
3. Lower the weight back to the original position, repeating for the other leg after you
have completed the required number of repetitions Set 2 - 14 Reps
Set 3 - 16 Reps

CALF RAISES 2 SETS 90 SECONDS REST

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

HYPEREXTENSIONS 3 SETS 90 SECONDS REST

1. Begin exercise with your feet secure in the machine, hands together (placed on the back of
your head for an extra challenge), and resting pad slightly below hip height BODY WEIGHT
2. Begin by squeezing your glutes and elevating your torso as high as possible - maintain a neutral
Set 1 - 8 Reps
neck position
3. Pause at the top of the movement before slowly returning to the starting position, maintaining Set 2 - 8 Reps
muscle contraction through the entire movement Set 3 - 10 Reps

GYM PROGRAM PAGE 4

 BOOTY BUILDING PROGRAM
DAY 5 WEEK 4
REST DAY

GYM PROGRAM PAGE 5

 BOOTY BUILDING PROGRAM WEIGHT GUIDE
HEAVY

DAY 6 WEEK 4 MODERATE

LIGHT
FOCUS AREA: Lower Body
WARM UP | Elliptical (Bike) | 10-15min
BOX STEP UPS (DUMBBELLS) 3 SETS 90 SECONDS REST
1. Begin with one foot on the box, with both feet shoulder-width apart
2. Hold a dumbbell in each hand and engage your core - this is the starting position LIGHT
3. With the weight in your front leg, extend straight up, keeping a slight bend forward at your hips Set 1 - 14 Reps
4. Slowly return to the starting position, making sure your knee is in line with your middle toe and
doesnt bend too far forwards
Set 2 - 14 Reps
5. Complete desired amount of repetitions before changing legs Set 3 - 16 Reps

HAMSTRING CURLS 3 SETS 90 SECONDS REST

1. Set the machine to a comfortable setting
2. Without moving your foot, fully curl your leg out, maintaining constant tension on
MODERATE
the muscle Set 1 - 10 Reps
3. Lower the weight back to the original position, repeating for the other leg after you
Set 2 - 10 Reps
have completed the required number of repetitions
Set 3 - 12 Reps

LUNGES (DUMBBELLS) 2 SETS 90 SECONDS REST

1. Start with your legs shoulder-width apart, with a dumbbell in each hand
2. T
 ake a long step forward (lunge) on one leg, stepping so that your opposite knee LIGHT
touches the ground
Set 1 - 14 Reps
3. R
 eturn to the starting position by pushing through your front heel and stepping back
with the front foot Set 2 - 16 Reps

LEG EXTENSION 3 SETS 90 SECONDS REST

1. Set the machine to be in a comfortable setting for you
MODERATE
2. Without moving your feet, fully extend your legs out, maintaining constant
tension on the muscle Set 1 - 10 Reps
3. Lower the weight back to the original position, repeat Set 2 - 12 Reps
Set 3 - 12 Reps

CALF RAISES 2 SETS 90 SECONDS REST

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

HYPEREXTENSIONS 3 SETS 90 SECONDS REST

1. Begin exercise with your feet secure in the machine, hands together (placed on the back of
your head for an extra challenge), and resting pad slightly below hip height
BODY WEIGHT
2. Begin by squeezing your glutes and elevating your torso as high as possible - maintain a neutral Set 1 - 8 Reps
neck position
3. Pause at the top of the movement before slowly returning to the starting position, maintaining
Set 2 - 8 Reps
muscle contraction through the entire movement Set 3 - 10 Reps

GYM PROGRAM PAGE 6

 BOOTY BUILDING PROGRAM
DAY 7 WEEK 4
REST DAY

GYM PROGRAM PAGE 7