The Booty Blueprint

Sarah Hryniewicz

Bodybuilding, General Fitness, Functional Fitness, Functional Training
Coach
Sarah

This program is made up of five training sessions per week and will build you a joooocy peach by prioritizing compound lower body movements & integrating accessory/ isolation work. Your upper body will not be neglected- the main focus being shoulders and back to help achieve an hourglass look. Make sure you are fueling your body outside of the gym - plenty of food, sleep, and hydration - so that you can maximize your progress.

$22
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Sculpt Your Dream Body
Achieve a fuller, stronger lower body with five expertly designed weekly sessions that prioritize compound movements and targeted isolation work, while also enhancing your shoulders and back for a balanced, hourglass shape.
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Guidance for Maximum Progress
This program goes beyond the simple reps and sets, emphasizing compound movements, proven exercise phys. and science to help you prepare your body and unlock the best results from your training efforts.
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Simple Training, Proven Results
This program is simple, but not "easy." The app makes everything SO SEAMLESS and easy to track everything from your daily readiness, to the exercise progress and history and super easy to follow exercise demo vids.
Features
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Built for your goals, by me personally
Accountability, feedback, and everything you need to create the best butt you could ever dream of.
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Programming 5 days per week
Daily strength and hypertrophy training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your training and make execution easy
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Detailed, expert instruction
Everything you need is right in the app!
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Delivered through TrainHeroic
Clunky apps and PDFs stink. This program will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Barbell // DB's or KB's // Adjustable Bench
Recommended
Cables (bands would work too!)
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Sample Week
Week 1 of 8-week program
Sunday
Week 1 Day 1

A

Back Squat

4 x 8

B

DB Deadlift

3 x 10

C

Barbell Reverse Lunge

3 x 10

D

Leg Extension

3 x 12

E

Single Leg Hip Thrust

3 x 10

Monday
Week 1 Day 2

A

DB Shoulder Press

4 x 10

B1

DB Lateral Raise

3 x 10

B2

DB Front Raise

3 x 10

C1

DB Bicep Curls

3 x 12

C2

Skull Crushers

3 x 12

D

Rear Delt Flyes

3 x 12

E

Tricep Pushdown

3 x 12

Tuesday
Week 1 Day 3

A

Romanian Deadlift

4 x 8

B

Bulgarian Split Squat

4 x 10

C

DB Sumo Squat

3 x 12

D

Cable Kickbacks

3 x 10

E

Step Up

3 x 10

Wednesday
Week 1 Day 4

A

Lat Pulldown

3 x 12

B

Chest Press

3 x 12

C

Seated Cable Row

3 x 12

D

DB Chest Fly

3 x 10

E

Inverted Row

3 x MAX

Thursday
Week 1 Day 5

A

Barbell Hip Thrust

4 x 10

B

Back Squat

3 x 10

C

Curtsy Lunge

3 x 10

D

Calf Raise

3 x 12

Coach
More from Sarah Hryniewicz
coach-avatar Sarah

Hi, I'm Sarah! I fell in love with fitness ten years ago and have been involved in the industry in one way or another ever since. I got started in bodybuilding and competed once before transitioning to a more strength based approach. I focused on powerlifting, then strongman (where I competed for a few years), and now do a mix of strength, hypertrophy, and athletic training.

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