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30-Day Butt Challenge (Dumbbells-Only)
by Georgia R
948 athletes joined
5.0
(2 ratings)
Program Description
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!
Program Overview
Level
Beginner
Goal
Muscle & Sculpting, Bodybuilding
Equipment
Dumbbell Only
Program Length
4 weeks
Time Per Workout
40 minutes
Created
Dec 22, 2023 04:57
Last Edited
Jun 24, 2024 08:29
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Week 1
1 / 4 Weeks
Day 1
1
Goblet Squat
3 Sets
8-12 Reps
2
Glute Bridge (Dumbbell)
3 Sets
12-15 Reps
3
Dumbbell Row
3 Sets
8-12 Reps
4
Side Plank
3 Sets
0.5 mins
Day 2
1
Lunge (Dumbbell)
3 Sets
8-12 Reps
2
Romanian Deadlift (Dumbbell)
3 Sets
10-15 Reps
3
Push Up (Knees)
3 Sets
8-12 Reps
4
Oblique Crunch
3 Sets
15-30 Reps
Day 3
1
Hip Thrust (Dumbbell)
3 Sets
8-12 Reps
2
Step-Up (Weighted)
3 Sets
12-15 Reps
3
Overhead Press (Dumbbell)
3 Sets
8-12 Reps
4
Mountain Climber
3 Sets
15-30 Reps
Day 1
1
Goblet Squat
3 Sets
8-12 Reps
2
Glute Bridge (Dumbbell)
3 Sets
12-15 Reps
3
Dumbbell Row
3 Sets
8-12 Reps
4
Side Plank
3 Sets
0.5 mins
Day 2
1
Lunge (Dumbbell)
3 Sets
8-12 Reps
2
Romanian Deadlift (Dumbbell)
3 Sets
10-15 Reps
3
Push Up (Knees)
3 Sets
8-12 Reps
4
Oblique Crunch
3 Sets
15-30 Reps
Day 3
1
Hip Thrust (Dumbbell)
3 Sets
8-12 Reps
2
Step-Up (Weighted)
3 Sets
12-15 Reps
3
Overhead Press (Dumbbell)
3 Sets
8-12 Reps
4
Mountain Climber
3 Sets
15-30 Reps
Day 1
1
Goblet Squat
3 Sets
8-12 Reps
2
Glute Bridge (Dumbbell)
3 Sets
12-15 Reps
3
Dumbbell Row
3 Sets
8-12 Reps
4
Side Plank
3 Sets
0.5 mins
Day 2
1
Lunge (Dumbbell)
3 Sets
8-12 Reps
2
Romanian Deadlift (Dumbbell)
3 Sets
10-15 Reps
3
Push Up (Knees)
3 Sets
8-12 Reps
4
Oblique Crunch
3 Sets
15-30 Reps
Day 3
1
Hip Thrust (Dumbbell)
3 Sets
8-12 Reps
2
Step-Up (Weighted)
3 Sets
12-15 Reps
3
Overhead Press (Dumbbell)
3 Sets
8-12 Reps
4
Mountain Climber
3 Sets
15-30 Reps
Day 1
1
Goblet Squat
3 Sets
8-12 Reps
2
Glute Bridge (Dumbbell)
3 Sets
12-15 Reps
3
Dumbbell Row
3 Sets
8-12 Reps
4
Side Plank
3 Sets
0.5 mins
Day 2
1
Lunge (Dumbbell)
3 Sets
8-12 Reps
2
Romanian Deadlift (Dumbbell)
3 Sets
10-15 Reps
3
Push Up (Knees)
3 Sets
8-12 Reps
4
Oblique Crunch
3 Sets
15-30 Reps
Day 3
1
Hip Thrust (Dumbbell)
3 Sets
8-12 Reps
2
Step-Up (Weighted)
3 Sets
12-15 Reps
3
Overhead Press (Dumbbell)
3 Sets
8-12 Reps
4
Mountain Climber
3 Sets
15-30 Reps
What People Are Saying(2 ratings)
Only ratings with written feedback are displayed here.
5.00/ 5
Michelle JAge 38, Woman
6 months ago
0 weeks complete
2 years of prior experience
As expected strength gains
More than expected muscle gains
Marginal modifications
This program was great, and generally hit everything I was looking to workout. Highly recommend
Sarah MWoman
6 months ago
0 weeks complete
1 year of prior experience
As expected strength gains
More than expected muscle gains
None modifications
Loved this program, easy to follow and effective!