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