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!
A1
Monster Walks
3 x 3
A2
Band Lateral Walk
2 x 40
A3
Donkey Kicks
2 x 20
B
Hip Thrust
5 x 8
C
Cable Pull Through
3 x 10
D
Prone Machine Hamstring Curl
3 x 10
E
Seated Abduction Machine
3 x 15
F
45 Degree Glute Hyperextension
3 x 20
A1
Transverse Cable Rotation
4 x 12
A2
Transverse Cable Rotation
4 x 12
A3
Crunches w/ Weight
4 x 12
B
Bench Press
4 x 8
C
DB Shoulder Press
3 x 12
D
KB Gorilla Row
3 x 24
E
Pull-Up
3 x 10
F
Treadmill Work
A1
Landmine Bar Twist
3 x 10
A2
Scissor Kick
3 x 0:20
B1
Kneeling Cable Crunch
3 x 25
B2
Hanging Knee Raise
3 x 12
C
Seated Band Abduction
2 x 20
D
SL Hip Thrust
4 x 24
E
Landmine Squat
3 x 12
F
DB RDL
3 x 10
G1
Split Lunge Lat Pulldown
3 x 12
G2
Cable Upright Row
3 x 12
A1
Toe touches
3 x 0:20
A2
KB Iso Crunch Bicycle
3 x 0:20
A3
Hollow Hold
3 x 0:20
B
Half-Kneeling Landmine SA Shoulder Press
4 x 16
C
Cable Face Pull
3 x 12
D
Cable Split Stance Rotating Low Row
3 x 24
E
Neutral Grip Lat Pulldown
3 x 10
F
SL Bicep Curl
3 x 10
G
Treadmill Work
A1
Standing 45 Degree Band SL Kickback
3 x 0:20
A2
Standing 45 Degree Band SL Kickback
3 x 0:20
A3
Band Lateral Walk
3 x 0:20
A4
SL Band Glute Bridge
3 x 0:20
A5
SL Band Glute Bridge
3 x 0:20
A6
Superman Leg Lift w/ Abduction
3 x 0:20
B
45 Degree Glute Hyperextension
3 x 20
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.
Where little butts turn into BIG BOOTYS! Click the button for a better backside.
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