Transform your glutes and sculpt your lower body with Heller's Big Booty Workout Program! Over the course of 5 weeks, you'll engage in 4 targeted training sessions each week, focusing on both upper and lower body strength. This program combines compound lifts like squats and hip thrusts with accessory movements to maximize muscle growth and definition. Perfect for gym-goers ready to elevate their fitness game, you'll leave each session feeling empowered and one step closer to your goals. Get ready to build strength, endurance, and confidence!

4-day split for full body power-building. Designed to build size, strength, and definition. Emphasis on lower body. Built for C.

Heller's Big Booty Workout Program

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Week 1

Week 2

Week 3

Week 4

Week 5

Leave 1-2 reps in the tank for each unless specified. 1-3 minutes rest as needed (more for compound)

Bench Press (Barbell)

Lat Pulldown

Seated Row (Cable)

Chest Fly (Cable)

Lateral Raise (Cable)

Pull-Up (Bodyweight)

Cardio

Stretching

Upper - Push/Pull

Quads, Glutes, Hamstrings. Do not push to failure unless specified. Rest 2-3 minutes for compounds.

Squat (Barbell)

Hip Thrust (Barbell)

Romanian Deadlift (Barbell)

Leg Press

Bulgarian Split Squat (Dumbbell)

Lower

Or substitute with Pilates. 1-2 minutes rest between supersets.

8 Minute Abs

Glutes/Abs. Leave 1-2 reps in the tank for each exercise. Expect rep counts to drop after each set.

Single Leg Press

Romanian Deadlift (Dumbbell)

Hip Abductor (Machine)

Lower Body

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