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30-Day Butt Challenge (Dumbbells-Only)

by Georgia R
1499 athletes joined
4.3
(3 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 21, 2025 06:20

Summary

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!
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4.8 Stars with 10, 000+ Ratings
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
-
2
Glute Bridge (Dumbbell)
3
12-15 reps
-
3
Dumbbell Row
3
8-12 reps
-
4
Side Plank
3
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
-
2
Glute Bridge (Dumbbell)
3
12-15 reps
-
3
Dumbbell Row
3
8-12 reps
-
4
Side Plank
3
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
-
2
Glute Bridge (Dumbbell)
3
12-15 reps
-
3
Dumbbell Row
3
8-12 reps
-
4
Side Plank
3
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
-
2
Glute Bridge (Dumbbell)
3
12-15 reps
-
3
Dumbbell Row
3
8-12 reps
-
4
Side Plank
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
10-15 reps
-
3
Push Up (Knees)
3
8-12 reps
-
4
Oblique Crunch
3
15-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
10-15 reps
-
3
Push Up (Knees)
3
8-12 reps
-
4
Oblique Crunch
3
15-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
10-15 reps
-
3
Push Up (Knees)
3
8-12 reps
-
4
Oblique Crunch
3
15-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
10-15 reps
-
3
Push Up (Knees)
3
8-12 reps
-
4
Oblique Crunch
3
15-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Dumbbell)
3
8-12 reps
-
2
Step-Up (Weighted)
3
12-15 reps
-
3
Overhead Press (Dumbbell)
3
8-12 reps
-
4
Mountain Climber
3
15-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Dumbbell)
3
8-12 reps
-
2
Step-Up (Weighted)
3
12-15 reps
-
3
Overhead Press (Dumbbell)
3
8-12 reps
-
4
Mountain Climber
3
15-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Dumbbell)
3
8-12 reps
-
2
Step-Up (Weighted)
3
12-15 reps
-
3
Overhead Press (Dumbbell)
3
8-12 reps
-
4
Mountain Climber
3
15-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Dumbbell)
3
8-12 reps
-
2
Step-Up (Weighted)
3
12-15 reps
-
3
Overhead Press (Dumbbell)
3
8-12 reps
-
4
Mountain Climber
3
15-30 reps
-
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
-
WHAT PEOPLE ARE SAYING(3 ratings)
Only ratings with written feedback are displayed here.
4.33 / 5
Michelle JAge 38, Woman
2 years ago
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
2 years ago
1 year of prior experience
As expected strength gains
More than expected muscle gains
No modifications
Loved this program, easy to follow and effective!