The McCartha Effect

Bodybuilding
Coach
Stormy McCartha

The Booty Effect program is intended to give you specific gainz in your posterior chain, and of course that includes your booty. This program is 4 weeks long with 3 sessions per week totaling12 training sessions. In this program, there will be warm ups, cool downs, booty starters, and finishers to go along with main workouts for the sessions. There are notes throughout each session, please pay close attention to those. Feel free to use this program along with any other training program. Enjoy!

Features
3 sessions per week
Must use App app to view and log training
Program Training
Features
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Programming 3 days per week
In this program, there will be warm ups, cool downs, booty starters, and finishers to go along with main workouts for the sessions.
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Delivered through TrainHeroic
Great way to start your booty gainz.
Equipment
Recommended
Hip Circle Barbell and weight platesRower MachineSki Erg DumbbellsKettle BellsBoxWeight Bench
sample week banner image
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Sample Week
Week 1 of 4-week program
Sunday
Booty Session 1

Prep

A

Warmup

Warm up: 1 Minute Banded Tricep Extension (per side) 10 Squat to Stands (with a 3 second pause at the bottom) 1 Minute Forward Bend Stretch

Circuit

B

50 Medicine Ball Cleans 100 Lunges *This is not for time, treat this as a warm up. Focus on form in all movements.

C

Bottom of Squat

1 x 5:00

D

Reverse Hyperextension

3 x 10

E

DB RDLs

3 x 10

Circuit

F

5 Rounds for Total Time 250 Meter Row 10 - Sandbag Cleans (from floor to shoulder) (#70/50) *90 Seconds of Rest between Rounds (Rest so you can push hard through each round) - You can make this a partner workout - 10 Rounds for Total Time (You Go I Got Format) 250 Meter Row 10 - Sandbag Cleans (from floor to shoulder) (#70/50) **If you don't have access to a rower machine, you can run for 200 meters. Also if you don't have access to a sand bag, you can use a barbell and do power cleans with the weight of #95/65 (men/women).

Recovery

G

Cool Down

Cool Down: 1 Minute Frog Stretch 1 Minute Child's Pose 1 - 3 Minutes Corpse Pose

Tuesday
Booty Session 2

Prep

A

Booty Starter - TME

Booty Starter - All with Hip Circle (If you don't have access just do movements without the hip circle, no worries) 2 Rounds for Quality Monster Walk (10 Steps Forward and Backwards) Glute Kick Backs (10 per Leg) Side Steps Shuffle (10 Steps per side)

B

Bulgarian Split Squat

4 x 10

C

Goblet Squat

4 x 10

D

Banded Good Mornings

4 x 10

Circuit

E

4 Rounds for Completion 10 KB Sumo Deadlifts (with a 2 second pause at full extension at top) 10 Glute Bridges (with a 2 second pause at the top) 20 KB Swings (Russian) 1000 Meter Bike *Use a weight that you are comfortable with

Conditioning

F

Booty Finisher

30 Reps (or to failure) - Hip Circle Quarter Squats 15 Reps (or to failure) - Banded Good Mornings 15 Reps (or to failure) - Hip Circle Glute Bridges with Knee Extension at Top

Recovery

G

Cool Down

Cool Down: 1 Minute Frog Stretch 1 Minute Seal Pose 1 Minute Half Saddle (per side) 1 Minute Wide Leg Knee Sit

Thursday
Booty Session 3

Prep

A

Warmup

Warm up: 3 Rounds 20 Seconds Plank Hold 10 Squat to Stands 5 Deadlifts (adding weight each time to warm up for main workout for the day)

B

Snatch Deadlift

3 x 3

C

Snatch Pull

3 x 3

Conditioning

D

Bike and Deadlifts

1:30 (1 Minute and 30 Seconds) AMRAP (As Many Reps as Possible) x 5 Sets 20/15 Calories Bike ERG 10 Deadlifts (#185/135) Max Ring Rows Rest 1:30 *If you don't have access to a Bike ERG, you make do a rower or assault bike for 12/9 Calories **If you don't have access to Rings for Ring Rows, substitute Push Ups or Pull Ups depending on skill level ***Bike - 20 (men's calories)/ 15 (women's calories) ****Deadlift weights (#185 for men) (#135 for women) Note: This workout will test all elements of your physicality. The intent of this workout is to see if you can make it to the Ring Rows. If you don't make it is okay, but do try to push yourself to see how far you can go. It is only a 1:30 worth of work each set. Make sure you rest in each set as well!

E1

Single Leg RDL

3 x 10

E2

Bent Over DB Row

3 x 10

Recovery

F

Cool Down

Cool Down: 1 Minute of Good Mornings 1 Minute Frog Stretch 1 Minute Seal Pose 1 Knight to Hamstring Stretch (per side)

Booty Effect