Z performance
Strength & ConditioningElevate your fitness journey with the "Booty Sculpt Blueprint," a cutting-edge program designed specifically for women who aspire to achieve a perfectly sculpted, strong, and shapely glute. This comprehensive plan combines precise glute-targeted exercises with a structured training approach, empowering you to build and define your ideal booty while boosting your overall strength and vitality.
4 sessions per week
Must use App app to view and log training
Program Training
A
Full body dynamic warmup
B
Single leg romanian deadlift - SBZ
3 x 10
C
Cossack's squat - SBZ
3 x 6
D
Reverse lunges - SBZ
3 x 6
E
Leg extension - SBZ
3 x 10
F
Cable hip abduction - SBZ
3 x 10
G1
Kettlebell pull through - SBZ
2 x 10
G2
Farmers carry - SBZ
2 x 20
A
Full body dynamic warmup
B
Incline dumbbell bench press - SBZ
3 x 10
C
Chest pull - SBZ
3 x 10
D1
Dumbbell bench press - SBZ
3 x 8
D2
Tall kneeling rope lat pull down - SBZ
3 x 10
E1
Reverse fly - SBZ
3 x 10
E2
Skull crusher - SBZ
3 x 10
E3
Hammer curl - SBZ
3 x 10
F1
Weighted crunches - SBZ
2 x 20
F2
Russian twist - SBZ
2 x 20
G
Assault Bike
4 x 1:00 @ 2:00
A
Full body dynamic warmup
B
Split squat - SBZ
3 x 10
C
Hip thrust - SBZ
3 x 10
D
Good morning - SBZ
3 x 8
E
Goblet squat - SBZ
3 x 8
F
Leg curl - SBZ
3 x 10
G1
Plank - SBZ
2 x 1:00
G2
Briefcase carry - SBZ
2 x 10
A
Full body dynamic warmup
B
Seated overhead press - SBZ
3 x 10
C
Seated neutral gip row - SBZ
3 x 10
D1
Lateral raise - SBZ
3 x 10
D2
Illiac lat pull down - SBZ
3 x 6
E1
Chest supported cuban press - SBZ
3 x 10
E2
Triceps push down - SBZ
3 x 10
E3
Straight bar cable curl - SBZ
3 x 10
F1
Leg raise - SBZ
2 x 20
F2
Cable wood chopper - SBZ
3 x 10
G
Assault Bike
2 x 2:00 @ 4:00
