Exercise Program for Maximum Booty Growth
How can you set up an effective workout program for the buttocks? What exercises should be included, and how many sets and reps should you do?
In this post, I thought about sharing the Basic Program for maximum booty growth that you can get started today.
This program contains the lowest training volume, but do not be fooled by it: the exercises are both demanding and provide complete and good training for not only the buttocks, but the entire lower body.
The program contains two sub programs 1 and 2, which you switch back and forth. It is advisable to carry out about 2–3 workouts per week, so you always choose the next workout in the order, no matter how often you exercise: 1, 2, 1, 2, 1, 2, and so on.
The three largest muscles that make up our butt are the gluteus muscles:
- Gluteus maximus
- Gluteus medius
- Gluteus minimus
They are three muscles that all have fairly broad, spring-shaped origins, which means that the muscles (depending on which muscle fibers are stretched) can pull in several different directions.
The three gluteus muscles make up most of the muscles of the buttocks.
In order to hit as many muscle fibers as possible from the muscles of the butt, we have exercises in the workout program where you train in three different directions:
- Vertical (squats and deadlifts)
- Horizontal (hip thrusts)
- Outward (such as sitting hip abduction or side steps with straps or elastic band)
Doing this and you will train virtually all muscle fibers in the gluteus, and get the best possible muscle growth of the buttocks.
The training program
As mentioned, the program contains two workouts (workouts 1 and 2) and you choose whether you want to workout two or three times in one week. Just make sure to spread out the training days so that you get at least one rest day between them.
Here’s how the workouts are structured:
Warm up / Activation
The workout begins with three rounds of exercises designed to prepare you for the heavier workouts that will come later. In addition, they function as training in their own right.
Here you usually practice simple but effective barbell training, and ended with a band abduction exercise.
The keyword here is progressive overload – Strive to increase your workout weights over time, or to do more repetitions with the same weight without tampering with the technique. It is important that you try to lift heavier weights or do more reps. This is how to prevent the growth or plateau.
Glute Building Exercise Program 1
Warm up / Activation 1
- 10 glute bridge with elastic band over knees
- 20 left clams with elastic band around knees
- 10 left clam with elastic band around knees pumping in top position
- 20 right clam with elastic band around knees
- 10 right clam with elastic band around knees, pumping in top position
Working Exercise 1
Rest ~ 2 minutes between sets.
Do all the sets of one exercise before moving on to the next. (Straight sets)
- 3 sets x 6 reps squats (with 50-70% of your PR weight or 50-70% of the weight you can only do once. )
- 3 set x 8 reps hip thrust (with 50-70% of your PR weight or 50-70% of the weight you can only do once.)
- 3 sets x 10 reps Romanian ground lift (30-50% of your PR weight)
- 3 sets x 20 rope seated hip abduction against elastic band
Glute Building Exercise Program 2
Warm up / Activation 2
- 30 / side side kicks with elastic band around waist
- 30 frog pump
- 30 seat bridge with feet on step board
Working Exercise 2
Rest ~ 2 minutes between sets. Do all the sets of one exercise before moving on to the next.
- 3 set x 6 reps dead lift
- 3 set x 10 reps bulgarian split squats
- 3 sets x 12 reps hip thrust with elastic band around the knees
- 3 sets x 20 reps / side side steps with elastic band around the ankles
Remember to always do the exercises with correct forms before adding the weight. You don’t want to ego-lift as you might injure yourself and sabotage your progress in the process.
Continuation with progressive overload
After three weeks of training, you can add one set of each exercise to the work sets. But keep the activation exercises to 3 sets.
After three weeks, you can add another set, so you do five work sets of each exercise.
This means that the training volume increases as follows:
- Week 1–3: 3 set / exercise
- Week 4–6: 4 sets / exercise
- Week 7–9: 5 set / exercise
- Week 10+: Switch to the average program
That’s all! A simple but very effective workout program for better and rounder butt that can give you excellent hypertrophy and strength gain. Remember that growing muscles is partially about the workout. The big part of the success is the food. Make sure you check out Gluteboost and the glute building foods to help you gain the muscle growth you work so hard for.