Heller's Big Booty Workout Program

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

default

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

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

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

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