30-Day Butt Challenge (Dumbbells-Only)

Michelle J

Sarah M

Transform your glutes with the 30-Day Butt Challenge, a focused program designed for those who want to sculpt and strengthen their lower body using just dumbbells. Over the course of four weeks, you'll engage in three workouts per week featuring targeted exercises like Goblet Squats, Hip Thrusts, and Glute Bridges, all aimed at maximizing your results. Each session combines strength and endurance to help you build muscle and improve your overall fitness. Get ready to feel the burn and see the gains!

A beginner plan to help you build a bigger butt in just 30 days! 

3 days per week. I suggest you rest 1 day in between. So do Monday, Wednesday, and Friday.

Each day has 4 exercises. Starts with a butt/glute or leg exercises, then an upper body exercise, and then finish with an abs exercise.

Only dumbbells required for this program! Try to increase the weight once you can hit the high end of the rep range for each set.

If you like the program please leave me a good review!

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Week 1

Week 2

Week 3

Week 4

Goblet Squat

Glute Bridge (Dumbbell)

Dumbbell Row

Side Plank

Monday

Lunge (Dumbbell)

Romanian Deadlift (Dumbbell)

Push Up (Knees)

Oblique Crunch

Wednesday

Hip Thrust (Dumbbell)

Step-Up (Weighted)

Overhead Press (Dumbbell)

Mountain Climber

Friday

3 reviews for 30-Day Butt Challenge (Dumbbells-Only)

Michelle J

Sarah M