The BOOTY Plan (HYPERTROPHY)

The SiX

Weightlifting, Bodybuilding, Custom Programming, Functional Fitness, General Fitness

Coach

Ryan Givens

SIZE is important. This 8-week program is centered around higher reps at lighter weights so you can keep your rest at 30-45 seconds and focus on activating specifically your glutes. Growth is the name of the game. Turn that butt into a BOOTY in 8 weeks!

$20

Get The BOOTY Plan (HYPERTROPHY)

INCREASE your GLUTE SIZE

This program is centered around maximizing glute activation to entice growth and increase in size of the glute muscle! Bigger is definitely better.

MAXIMIZE Recovery

Your muscles can't grow if they aren't stimulated enough AND if they aren't given time to recover from each training session. With 48 hours between usage of muscles, you'll have plenty in the tank to attack each workout.

Get STRONG

Your strength will skyrocket as you focus on squeezing and activating your muscles! And who doesn't want to be strong!

Features

Programming 5 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

Coaches who will hold you accountable and provide the feedback you need to grow

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year. Your coach will push you harder, know you better, and keep you going longer, all through an app.

Equipment

Required

Barbell // Booty Bands // Dumbbells // Bench

Sample Week

Week 1 of 8-week program

Sunday

Week 1 Day 1

Monster Walks

3 x 3

Band Lateral Walk

2 x 40

Donkey Kicks

2 x 20

Hip Thrust

5 x 8

Cable Pull Through

3 x 10

Prone Machine Hamstring Curl

3 x 10

Seated Abduction Machine

3 x 15

45 Degree Glute Hyperextension

3 x 20

Monday

Week 1 Day 2

Transverse Cable Rotation

4 x 12

Transverse Cable Rotation

4 x 12

Crunches w/ Weight

4 x 12

Bench Press

4 x 8

DB Shoulder Press

3 x 12

KB Gorilla Row

3 x 24

Pull-Up

3 x 10

Treadmill Work

Wednesday

Week 1 Day 4

Landmine Bar Twist

3 x 10

Scissor Kick

3 x 0:20

Kneeling Cable Crunch

3 x 25

Hanging Knee Raise

3 x 12

Seated Band Abduction

2 x 20

SL Hip Thrust

4 x 24

Landmine Squat

3 x 12

DB RDL

3 x 10

Split Lunge Lat Pulldown

3 x 12

Cable Upright Row

3 x 12

Thursday

Week 1 Day 5

Toe touches

3 x 0:20

KB Iso Crunch Bicycle

3 x 0:20

Hollow Hold

3 x 0:20

Half-Kneeling Landmine SA Shoulder Press

4 x 16

Cable Face Pull

3 x 12

Cable Split Stance Rotating Low Row

3 x 24

Neutral Grip Lat Pulldown

3 x 10

SL Bicep Curl

3 x 10

Treadmill Work

Friday

Week 1 Day 6

Standing 45 Degree Band SL Kickback

3 x 0:20

Standing 45 Degree Band SL Kickback

3 x 0:20

Band Lateral Walk

3 x 0:20

SL Band Glute Bridge

3 x 0:20

SL Band Glute Bridge

3 x 0:20

Superman Leg Lift w/ Abduction

3 x 0:20

45 Degree Glute Hyperextension

3 x 20

Coach

More from The SiX

Ryan Givens

Ryan has 3 years of full time personal training experience, and 6 years in the fitness industry. Originally a successful college football coach, Ryan bring his passion and expertise to help others exceed expectations on the daily.

Increase the SIZE of your glutes!

Where little butts turn into BIG BOOTYS! Click the button for a better backside.

Get The BOOTY Plan (HYPERTROPHY)

FAQs

Who is this for?

Everyone! Anyone looking to grow their glutes is welcome!

What can I expect with this program?

3 day programming focused mainly on glute growth and activation, with 2 additional days of upper body/small cardio. Each week progressively adds weight per movement so you are able to train your body and muscles to grow, opposed to just getting a burn.

I am brand new to working out, can I do this program?

YES! Start your weights on the lighter side to keep yourself safe, but you can complete this program!