WEIGHT GUIDE

BOOTY BUILDING PROGRAM HEAVY

DAY 1 WEEK 6
MODERATE

LIGHT

FOCUS AREA: Upper Body

WARM UP | Elliptical | 10-15min

MACHINE SHOULDER PRESS 3 SETS 60 SECONDS REST
1. Hold the machine at a width that is most comfortable for you
MODERATE
2. Raise the machine until your arms are fully extended
3. Slowly revert back to the original position Set 1 - 10 Reps
Set 2 - 10 Reps
Set 3 - 12 Reps

LAT PULLDOWN 3 SETS 60 SECONDS REST

1. Grip the bar at a width that is most comfortable for you MODERATE
2. P
 ull the bar down until it is at chest level, maintaining a straight back throughout
3. E
 levate the bar back to the starting position, but maintain constant tension on your Set 1 - 10 Reps
engaged muscles Set 2 - 10 Reps
Set 3 - 12 Reps

DUMBBELL BICEP CURLS 3 SETS 60 SECONDS REST

1. Begin by holding a dumbbell in each hand, palms facing forwards
LIGHT
2. Hinge from your elbow straight up, until your hands almost touch your shoulders, but keep tension
on your bicep throughout the whole movement Set 1 - 15 Reps
3. Slowly lower your hands back to starting position before repeating movement for suggested Set 2 - 15 Reps
amount of repetitions
Set 3 - 15 Reps

TRICEP PUSHDOWN 3 SETS 60 SECONDS REST

1. Grip the rope on the handles, starting in a position that will require you to begin
LIGHT
with tension on both the cable and your tricep
2. While maintaining your elbow position parallel to your body, move the rope Set 1 - 15 Reps
down until your tricep and arm are fully extended Set 2 - 15 Reps
3. Slowly move the rope back to the original position Set 3 - 15 Reps

PLANK 3 SETS 60 SECONDS REST

1. B
 egin exercise with forearms and knees on the ground (if you feel BODY WEIGHT
comfortable, use your feet instead of knees), ensuring that you are
pushing through your shoulders, with your core activated, and your glutes
Set 1 - 20 Sec
squeezed Set 2 - 20 Sec
2. Hold this position for the suggested amount of time Set 3 - 20 Sec

GYM PROGRAM PAGE 1

 WEIGHT GUIDE
BOOTY BUILDING PROGRAM HEAVY

DAY 2 WEEK 6
MODERATE

LIGHT

FOCUS AREA: Lower Body

(Quads/Glutes)

WARM UP | Elliptical | 10-15min

MACHINE LEG PRESS 3 SETS 60 SECONDS REST
1. P
 lace both feet on the leg press machine with your back straight against the chair MODERATE
2. Push through your heels but do not fully extend your legs
Set 1 - 10 Reps
3. Lower yourself back to the original position and repeat
Set 2 - 10 Reps
Set 3 - 12 Reps

LUNGES (DUMBBELLS) 3 SETS 60 SECONDS REST

1. Start with your legs shoulder-width apart, with a dumbbell in each hand
MODERATE
2. Take a long step forward (lunge) on one leg, stepping so that your opposite knee
touches the ground Set 1 - 10 Reps
3. Return to the starting position by pushing through your front heel and stepping back Set 2 - 10 Reps
with the front foot Set 3 - 10 Reps

LEG EXTENSION 3 SETS 60 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

SUMO SQUATS 2 SETS 60 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 BODY WEIGHT
3. While descending, actively maintain knee alignment with your middle toes Set 1 - 10 Reps
4. Push through your whole foot to return to the starting position Set 2 - 10 Reps

JUMP SQUATS 3 SETS 60 SECONDS REST

1. Begin the exercise with your feet slightly wider than hip-width
BODY WEIGHT
2. Squat down until your thighs are parallel to the ground
3. E
 xplosively jump as high as possible, fully extending your whole body, whilst Set 1 - 14 Reps
maintaining body tension Set 2 - 16 Reps
4. Control your landing whilst maintaining momentum, and repeat Set 3 - 16 Reps

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 BOOTY BUILDING PROGRAM
DAY 3 WEEK 6
REST DAY

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 WEIGHT GUIDE
BOOTY BUILDING PROGRAM HEAVY

DAY 4 WEEK 6
MODERATE

LIGHT
FOCUS AREA: Lower Body
WARM UP | Elliptical | 10-15min
KNEELING SQUATS 3 SETS 60 SECONDS REST
1. Kneel underneath a smith machine (you can kneel on a mat if that is more comfortable) LIGHT
2. Position the barbell on your shoulders as you would with a regular squat
Set 1 - 12 Reps
3. Lift and extend your hips making sure not to fully extend them
Set 2 - 12 Reps
4. Pulse through this position
Set 3 - 10 Reps

HAMSTRING CURLS 3 SETS 60 SECONDS REST

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

BOX STEP UPS (CARDIO+DUMBBELL) 3 SETS 60 SECONDS REST

1. Begin with one foot on the box, with both feet shoulder width apart and your body
facing forwards MODERATE
2. With all the weight in your front leg, extend straight up and bring your second foot Set 1 - 10 Reps
onto the box
3. Step the first foot back on to the floor, followed by the second. Repeat this in a
Set 2 - 10 Reps
power walk/running motion Set 3 - 12 Reps

BARBELL SQUATS 3 SETS 60 SECONDS REST

1. Unrack the barbell when you are comfortable and set your feet LIGHT
2. Start with your feet shoulder-width apart Set 1 - 8 Reps
3. Bend at your hips first, then bend your knees until your legs are at 90 degrees Set 2 - 8 Reps
4. Push back up through your heels and revert back to the original starting position Set 3 - 8 Reps

CALF RAISES 3 SETS 60 SECONDS REST

1. Stand with your feet pointed straight ahead, stance slightly narrower than hip-width MODERATE
2. Push up from the balls of your feet until your ankles are fully extended, making sure
Set 1 - 10 Reps
your ankles extend straight up and dont flare out
Set 2 - 10 Reps
3. Slowly lower heels through your whole range of motion
Set 3 - 10 Reps

HYPEREXTENSIONS 3 SETS 60 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 Set 1 - 12 Reps
a neutral neck position
Set 2 - 12 Reps
3. Pause at the top of the movement before slowly returning to the starting position,
maintaining muscle contraction through the entire movement
Set 3 - 12 Reps

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 BOOTY BUILDING PROGRAM
DAY 5 WEEK 6
REST DAY

GYM PROGRAM PAGE 5

 WEIGHT GUIDE
BOOTY BUILDING PROGRAM HEAVY

DAY 6 WEEK 6
MODERATE

LIGHT
FOCUS AREA: Lower Body

WARM UP | Elliptical | 10-15min

LUNGES (DUMBBELLS) 3 SETS 60 SECONDS REST
1. Start with your legs shoulder-width apart, with a dumbbell in each hand MODERATE
2. T
 ake a long step forward (lunge) on one leg, stepping so that your opposite knee
touches the ground Set 1 - 15 Reps
3. R
 eturn to the starting position by pushing through your front heel and stepping back Set 2 - 15 Reps
with the front foot Set 3 - 15 Reps

GOBLET SQUATS 3 SETS 60 SECONDS REST

1. Begin exercise with your feet slightly wider than shoulder-width MODERATE
2. H
 olding a dumbbell like a goblet, with both hands directly beneath the chin, perform a Set 1 - 10 Reps
squat ensuring your chest stays up throughout the movement
Set 2 - 10 Reps
3. Push through the whole foot to return to the starting position
Set 3 - 12 Reps

LEG EXTENSION 3 SETS 60 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 - 10 Reps
Set 3 - 12 Reps

HYPEREXTENSIONS 3 SETS 60 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 Set 1 - 10 Reps
a neutral neck position
Set 2 - 10 Reps
3. Pause at the top of the movement before slowly returning to the starting position,
maintaining muscle contraction through the entire movement
Set 3 - 10 Reps

SIDE CRUNCHES 3 SETS 60 SECONDS REST

1. Begin movement lying on your side with hands held behind your neck and legs bent at
90 degrees. Keep a straight line between your hips and ankles BODY WEIGHT
2. Engaging your core, draw your chin to your chest and raise your torso until your Set 1 - 8 Reps
planted shoulder is no longer touching the floor
Set 2 - 8 Reps
3. Briefly pause at the top of the movement before slowly returning to the starting
position
Set 3 - 8 Reps

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 BOOTY BUILDING PROGRAM
DAY 7 WEEK 6
REST DAY

GYM PROGRAM PAGE 7