8 Weeks to a Killer Booty

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It almost never fails when I meet women in the gym: everyone wants a nice butt and great legs.

I’ve always been a big fan of leg/glute workouts. There was a running joke at the gym for a long time where everyone basically thought all I did was work my butt and legs.

(Obviously that wasn’t true)

I will admit, though, I LOVE working legs and glutes. Because of this, I’ve experimented a LOT. I’ve learned from the best of the best, and I’ve been practicing for 8 years (officially last month!). As a trainer, I get to experiment with my clients, too! They love (and hate) it. Since I can’t reach all of you, I wanted to put something out there that you could use to build the legs and butt you’ve always wanted.

8 Weeks to a Killer Booty & Gorgeous Legs

The exercises (click on the exercise for a video demonstration):

  1. Deadlifts
  2. Back Squats
  3. Hip Thrusts
  4. Bulgarian Squats

Here’s what to do:

You can do this program for as long as you want, but I’d suggest taking a de-load week every 8-10 weeks (depending on you and what you/your body needs). You’ll work your legs 3 times per week and I would suggest doing upper body 2 times per week. For example, you could perform legs on M/W/F and do upper body on Tuesdays and Saturdays. Choose weights that allow you to perform the recommended reps. If you can get through the set easily, you need to up the weights. If you can’t get to the minimum number of reps, you’ll need to go lighter.

The goal is to increase your weights every week. For example, if on Day 1 of Week 1 you get your deadlifts up to 135lbs, on Day 1 of Week 2 you’ll try to get 140lbs. Do this for each exercise/day.

Day 1:

Deadlifts: Perform 5 sets of 4-6 reps

Back Squats: Perform 3 sets of 10-12 reps

Bulgarian Squats: Perform 3 sets of 12-15 reps

Day 2:

Hip Thrusts: Perform 5 sets of 4-6 reps

Deadlifts: Perform 3 sets of 10-12 reps

Back Squats: Perform 3 sets of 12-15 reps

Day 3:

Back Squats: Perform 5 sets of 4-6 reps

Bulgarian Squats: Perform 3 sets of 10-12 reps

Hip Thrusts: Perform 3 sets of 15-20 reps

You can also add in any of the following at the end of a workout. I recommend picking 2 exercises and doing 2 sets of each for 20-30 reps as a “burn-out”:

Banded Lateral Walks

Banded Hip Abduction

-Banded Duck Walks

45 Hyperextensions (can be done with or without weight)

Swiss Ball Hip Adduction

Kneeling Hip Thrusts

 

As always, check with a doctor before beginning any new exercise program. If you have questions, feel free to leave a comment below!

 

One comment

  1. […] off, thank you for the awesome feedback on the 8 Weeks to a Killer Booty I released last week! That puppy got shared over 80 times on Facebook. I guess people really want […]

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