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Built for More: Booty Gains

Built For More

Women's Training, Functional Training, Strength & Conditioning, Functional Fitness, Powerlifting
Coach
Chelsey Tharp Quirk

Built for More: Booty Gains is a 9-week glute-focused strength program designed to help you build stronger glutes, improve lower-body strength, and train with an actual plan instead of just throwing random exercises together.

Your workouts will be delivered through this plateform, where you’ll be able to track your training, follow each workout step by step, and upload videos directly for personal coaching feedback.

Throughout the 9 weeks, we’ll focus on progressive strength, quality movement, and consistency. I’ll be there to answer questions, give feedback, and help you make adjustments when needed.

This program is for women who want to get stronger, build their glutes, and feel more confident in their training.

Build more than a booty.

Build strength. Build curves. Build more.

$30 / mo
Start My 7-Day Free Trial
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BUILD A STRONGER BOOTY
Stop doing random “booty workouts” and hoping something happens. You’ll train your glutes with intention and progression so you can actually build strength, muscle, and shape over the 9 weeks. Photo: the pink hoodie/backside photo. This one is basically made for this benefit.
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KNOWING EXACTLY WHAT TO DO
No more scrolling for workouts, second-guessing your exercises, or wondering if you’re doing enough. Open TrainHeroic, follow your workout, log your progress, and get to work. Photo: the competition lifting photo. It communicates purpose and training.
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STOP GUESSING. START PROGRESSING.
Doing the same weights and exercises without a plan will only take you so far. You’ll have a structured progression designed to help you get stronger throughout the program—because stronger glutes are growing glutes.
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GET COACHING: NOT JUST A PROGRAM
You won’t be handed a PDF and left on your own. Upload your lifting videos and get personal feedback from me on your form, technique and training so you know you’re moving in the right direction. Photo: I actually love the photo of you carrying the guy here. It shows your personality and makes you feel like a real human coach instead of another online fitness account.
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FEEL STRONGER IN AND OUT OF THE GYM
Yes, we’re here to grow your booty, but I want you leaving these 9 weeks stronger, more confident, and proud of what your body can do. The physique changes are great. Becoming someone who knows how to train is even better.
Features
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PERSONAL FEEDBACK
Upload videos. I’ll review your movement and give you personal feedback on technique, form, and adjustments.
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Programming 3 days per week
Three purposeful workouts each week designed to build your glutes and lower-body strength, with accessory work.
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Exercise Video Guidance
Clear exercise demonstrations inside TrainHeroic so you can see exactly how each movement should be performed before you start.
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EXPERT COACHING INSTRUCTIONS
You’ll get coaching cues, movement guidance, rep targets, and instructions so you understand how and why you’re training.
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BUILT-IN PROGRESSION
We’re not just changing exercises to keep things interesting—we’re working toward getting you stronger and building more muscle over time.
Equipment
Required
barbell // bumper plates // kettlebell or dumbbells // booty bands // plyo box / box
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Week 1 Day 1

A

Back Squat Buff Bella

4 x 6 @ 7

B

Front Squat (PBC)

3 x 8 @ 7

C

Barbell Hip Thrust

4 x 10

D1

Bulgarian Split Squat (Booty Gains)

3 x 8

D2

Hamstring Curls w/ DB

3 x 15

BOOTY BURN

E

BOOTY BURN — 3 rounds 20 Banded Abductions 15 Frog Pumps 20-second Glute Bridge Hold Rest :30 between rounds. Videos included! seated abductions: https://youtu.be/hByJa05ZGjY?si=8v3QTtfEbvrxcfO2 frog pumps: https://youtube.com/shorts/VjyxtvgyimE?si=0_1NFjZcs6WZ4G8Q glute bridge hold: https://youtu.be/hV6mCbTESoM?si=urXxQ_s5EmKUKGmD Banded frog pumps here: https://youtube.com/shorts/9AiFlRf_BJE?si=aT86QKPOTh6hJRDx (frog pumps can be done weighted or not weighted. You can even do with band around knees.)

Tuesday
Week 1 Day 3

A

DB Romanian Deadlift

4 x 8 @ 7

B1

Good Morning

3 x 10

B2

Alternating Step Ups

3 x 8

C1

KB Single Leg Deadlift

3 x 10

C2

DB Lunges

3 x 12

C3

Banded Tempo Goblet Squat

3 x 10

Booty Burn

D

BOOTY BURN — 3 rounds 15/15 Banded Kickbacks 20 Banded Lateral Steps :30 Superman Hold Videos included! banded kickbacks: https://youtu.be/eOyCzs9iaf4?si=ahZr0j1r5FaYLB16 Banded lateral steps: https://youtu.be/pzQ2M_iY0D8?si=ZJRfipWIjZoZ0Ap4 Superman Hold: https://youtu.be/tYMHYWVvFjs?si=qnxXYUNnHIsN56T8

Thursday
Week 1 Day 5

A1

Banded Lateral Walk

2 x 10

A2

Glute Bridge March

2 x 10

B

Back Squat Buff Bella

3 x 10 @ 7

C

Front Squat (PBC)

4 x 5 @ 7

D1

Single Leg Hip Thrust

3 x 10

D2

Suitcase Hold Wall Sit

3 x 1:00

Finisher

E

3x 15 Kettlebell Swings 20 Alt. Curtsy Lunge :30s-1:00 Plank Hold You can do your curtsy lunge weighted or body weight. Videos included! KBS: https://youtu.be/3-Hwc3Pj9W0?si=CCCUuN7m57vsHmCe Curtsy Lunge: https://youtube.com/shorts/efdp_GBMiCs?si=NmpnylPgAILsw-t3 Plank Hold: https://youtube.com/shorts/YkQV16QwnfE?si=BCZAWFazE81OXxd8

Coach
More from Built For More
coach-avatar Chelsey Tharp Quirk

Hi! I’ve spent the last 10 years coaching women to get stronger, move better, and build confidence through training. With Built for More: Booty Gains, I’ll be coaching you through every step of the program. You’ll be able to upload training videos for personal feedback, ask questions, and get help adjusting movements when needed. Build strength. Build curves. Build more.

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YOU’RE BUILT FOR MORE.

You’re built for more. For the next 9 weeks, show up, put in the work, get stronger, and give those glutes a reason to GROW. I’ll bring the programming, progression, and coaching. You bring the effort. Build strength. Build curves. Build more.

Start My 7-Day Free Trial
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When you join a team you’re getting more than programming, you’re joining an online community.

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