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Build a Butt Program

by Michael F.

Program Description

Ready to grow strong glutes, sculpt lean legs, and build upper body tone all from home? The Build-a-Butt program is a 12-week full body hypertrophy program designed specifically for novice lifters using only dumbbells (5–30 lbs) and bodyweight. Whether you're just starting out or coming back to training, this plan is built to help you safely and effectively shape your lower body, strengthen your core, and tone your upper half — all in 45-minute sessions, four days a week! With a special focus on glutes and legs, the program uses smart movement progressions and pump-focused circuits, which keeps things fun and effective.

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Dumbbell Only
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jul 29, 2025 07:12
  • Last Edited
    Jul 29, 2025 07:27
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BlogBannerPC
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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge Walkout
3
8 reps
-
2
Hip Thrust (Dumbbell)
3
12 reps
-
3
Romanian Deadlift (Dumbbell)
3
12 reps
-
4
Step-Up (Weighted)
3
10 reps
-
5
Glute Kickback
3
12 reps
-
6
Glute Bridge Hold
1
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge Walkout
3
8 reps
-
2
Hip Thrust (Dumbbell)
3
12 reps
-
3
Romanian Deadlift (Dumbbell)
3
12 reps
-
4
Step-Up (Weighted)
3
10 reps
-
5
Glute Kickback
3
12 reps
-
6
Glute Bridge Hold
1
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge Walkout
3
8 reps
-
2
Hip Thrust (Dumbbell)
3
12 reps
-
3
Romanian Deadlift (Dumbbell)
3
12 reps
-
4
Step-Up (Weighted)
3
10 reps
-
5
Glute Kickback
3
12 reps
-
6
Glute Bridge Hold
1
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge Walkout
3
8 reps
-
2
Hip Thrust (Dumbbell)
3
12 reps
-
3
Romanian Deadlift (Dumbbell)
3
12 reps
-
4
Step-Up (Weighted)
3
10 reps
-
5
Glute Kickback
3
12 reps
-
6
Glute Bridge Hold
1
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge Walkout
3
8 reps
-
2
Hip Thrust (Dumbbell)
3
12 reps
-
3
Romanian Deadlift (Dumbbell)
3
12 reps
-
4
Step-Up (Weighted)
3
10 reps
-
5
Glute Kickback
3
12 reps
-
6
Glute Bridge Hold
1
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge Walkout
3
8 reps
-
2
Hip Thrust (Dumbbell)
3
12 reps
-
3
Romanian Deadlift (Dumbbell)
3
12 reps
-
4
Step-Up (Weighted)
3
10 reps
-
5
Glute Kickback
3
12 reps
-
6
Glute Bridge Hold
1
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge Walkout
3
8 reps
-
2
Hip Thrust (Dumbbell)
3
12 reps
-
3
Romanian Deadlift (Dumbbell)
3
12 reps
-
4
Step-Up (Weighted)
3
10 reps
-
5
Glute Kickback
3
12 reps
-
6
Glute Bridge Hold
1
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge Walkout
3
8 reps
-
2
Hip Thrust (Dumbbell)
3
12 reps
-
3
Romanian Deadlift (Dumbbell)
3
12 reps
-
4
Step-Up (Weighted)
3
10 reps
-
5
Glute Kickback
3
12 reps
-
6
Glute Bridge Hold
1
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge Walkout
3
8 reps
-
2
Hip Thrust (Dumbbell)
3
12 reps
-
3
Romanian Deadlift (Dumbbell)
3
12 reps
-
4
Step-Up (Weighted)
3
10 reps
-
5
Glute Kickback
3
12 reps
-
6
Glute Bridge Hold
1
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge Walkout
3
8 reps
-
2
Hip Thrust (Dumbbell)
3
12 reps
-
3
Romanian Deadlift (Dumbbell)
3
12 reps
-
4
Step-Up (Weighted)
3
10 reps
-
5
Glute Kickback
3
12 reps
-
6
Glute Bridge Hold
1
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge Walkout
3
8 reps
-
2
Hip Thrust (Dumbbell)
3
12 reps
-
3
Romanian Deadlift (Dumbbell)
3
12 reps
-
4
Step-Up (Weighted)
3
10 reps
-
5
Glute Kickback
3
12 reps
-
6
Glute Bridge Hold
1
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge Walkout
3
8 reps
-
2
Hip Thrust (Dumbbell)
3
12 reps
-
3
Romanian Deadlift (Dumbbell)
3
12 reps
-
4
Step-Up (Weighted)
3
10 reps
-
5
Glute Kickback
3
12 reps
-
6
Glute Bridge Hold
1
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
12 reps
-
2
Fire Hydrants
4
20 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
5
Seated Front Raise
3
10 reps
-
6
Hip Thrust (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
12 reps
-
2
Fire Hydrants
4
20 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
5
Seated Front Raise
3
10 reps
-
6
Hip Thrust (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
12 reps
-
2
Fire Hydrants
4
20 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
5
Seated Front Raise
3
10 reps
-
6
Hip Thrust (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
12 reps
-
2
Fire Hydrants
4
20 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
5
Seated Front Raise
3
10 reps
-
6
Hip Thrust (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
12 reps
-
2
Fire Hydrants
4
20 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
5
Seated Front Raise
3
10 reps
-
6
Hip Thrust (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
12 reps
-
2
Fire Hydrants
4
20 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
5
Seated Front Raise
3
10 reps
-
6
Hip Thrust (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
12 reps
-
2
Fire Hydrants
4
20 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
5
Seated Front Raise
3
10 reps
-
6
Hip Thrust (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
12 reps
-
2
Fire Hydrants
4
20 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
5
Seated Front Raise
3
10 reps
-
6
Hip Thrust (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
12 reps
-
2
Fire Hydrants
4
20 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
5
Seated Front Raise
3
10 reps
-
6
Hip Thrust (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
12 reps
-
2
Fire Hydrants
4
20 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
5
Seated Front Raise
3
10 reps
-
6
Hip Thrust (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
12 reps
-
2
Fire Hydrants
4
20 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
5
Seated Front Raise
3
10 reps
-
6
Hip Thrust (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
12 reps
-
2
Fire Hydrants
4
20 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
5
Seated Front Raise
3
10 reps
-
6
Hip Thrust (Dumbbell)
3
12 reps
-
Day 3
No exercises added to this day
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wall Sit
3
3.5 mins
-
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
3
Sissy Squat
3
12 reps
-
4
Reverse Lunge (Dumbbell)
3
12 reps
-
5
Goblet Squat
3
12 reps
-
6
Lying Side Lateral Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wall Sit
3
3.5 mins
-
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
3
Sissy Squat
3
12 reps
-
4
Reverse Lunge (Dumbbell)
3
12 reps
-
5
Goblet Squat
3
12 reps
-
6
Lying Side Lateral Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wall Sit
3
3.5 mins
-
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
3
Sissy Squat
3
12 reps
-
4
Reverse Lunge (Dumbbell)
3
12 reps
-
5
Goblet Squat
3
12 reps
-
6
Lying Side Lateral Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wall Sit
3
3.5 mins
-
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
3
Sissy Squat
3
12 reps
-
4
Reverse Lunge (Dumbbell)
3
12 reps
-
5
Goblet Squat
3
12 reps
-
6
Lying Side Lateral Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wall Sit
3
3.5 mins
-
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
3
Sissy Squat
3
12 reps
-
4
Reverse Lunge (Dumbbell)
3
12 reps
-
5
Goblet Squat
3
12 reps
-
6
Lying Side Lateral Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wall Sit
3
3.5 mins
-
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
3
Sissy Squat
3
12 reps
-
4
Reverse Lunge (Dumbbell)
3
12 reps
-
5
Goblet Squat
3
12 reps
-
6
Lying Side Lateral Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wall Sit
3
3.5 mins
-
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
3
Sissy Squat
3
12 reps
-
4
Reverse Lunge (Dumbbell)
3
12 reps
-
5
Goblet Squat
3
12 reps
-
6
Lying Side Lateral Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wall Sit
3
3.5 mins
-
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
3
Sissy Squat
3
12 reps
-
4
Reverse Lunge (Dumbbell)
3
12 reps
-
5
Goblet Squat
3
12 reps
-
6
Lying Side Lateral Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wall Sit
3
3.5 mins
-
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
3
Sissy Squat
3
12 reps
-
4
Reverse Lunge (Dumbbell)
3
12 reps
-
5
Goblet Squat
3
12 reps
-
6
Lying Side Lateral Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wall Sit
3
3.5 mins
-
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
3
Sissy Squat
3
12 reps
-
4
Reverse Lunge (Dumbbell)
3
12 reps
-
5
Goblet Squat
3
12 reps
-
6
Lying Side Lateral Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wall Sit
3
3.5 mins
-
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
3
Sissy Squat
3
12 reps
-
4
Reverse Lunge (Dumbbell)
3
12 reps
-
5
Goblet Squat
3
12 reps
-
6
Lying Side Lateral Raise
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wall Sit
3
3.5 mins
-
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
3
Sissy Squat
3
12 reps
-
4
Reverse Lunge (Dumbbell)
3
12 reps
-
5
Goblet Squat
3
12 reps
-
6
Lying Side Lateral Raise
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
3
12 reps
-
2
Rear Delt Fly (Dumbbell)
3
12 reps
-
3
Bicep Curl (Dumbbell)
3
12 reps
-
4
Dumbbell Frog Pumps
3
12 reps
-
5
Pull-Up (Bodyweight)
3
12 reps
-
6
Dumbbell Row
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
3
12 reps
-
2
Rear Delt Fly (Dumbbell)
3
12 reps
-
3
Bicep Curl (Dumbbell)
3
12 reps
-
4
Dumbbell Frog Pumps
3
12 reps
-
5
Pull-Up (Bodyweight)
3
12 reps
-
6
Dumbbell Row
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
3
12 reps
-
2
Rear Delt Fly (Dumbbell)
3
12 reps
-
3
Bicep Curl (Dumbbell)
3
12 reps
-
4
Dumbbell Frog Pumps
3
12 reps
-
5
Pull-Up (Bodyweight)
3
12 reps
-
6
Dumbbell Row
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
3
12 reps
-
2
Rear Delt Fly (Dumbbell)
3
12 reps
-
3
Bicep Curl (Dumbbell)
3
12 reps
-
4
Dumbbell Frog Pumps
3
12 reps
-
5
Pull-Up (Bodyweight)
3
12 reps
-
6
Dumbbell Row
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
3
12 reps
-
2
Rear Delt Fly (Dumbbell)
3
12 reps
-
3
Bicep Curl (Dumbbell)
3
12 reps
-
4
Dumbbell Frog Pumps
3
12 reps
-
5
Pull-Up (Bodyweight)
3
12 reps
-
6
Dumbbell Row
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
3
12 reps
-
2
Rear Delt Fly (Dumbbell)
3
12 reps
-
3
Bicep Curl (Dumbbell)
3
12 reps
-
4
Dumbbell Frog Pumps
3
12 reps
-
5
Pull-Up (Bodyweight)
3
12 reps
-
6
Dumbbell Row
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
3
12 reps
-
2
Rear Delt Fly (Dumbbell)
3
12 reps
-
3
Bicep Curl (Dumbbell)
3
12 reps
-
4
Dumbbell Frog Pumps
3
12 reps
-
5
Pull-Up (Bodyweight)
3
12 reps
-
6
Dumbbell Row
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
3
12 reps
-
2
Rear Delt Fly (Dumbbell)
3
12 reps
-
3
Bicep Curl (Dumbbell)
3
12 reps
-
4
Dumbbell Frog Pumps
3
12 reps
-
5
Pull-Up (Bodyweight)
3
12 reps
-
6
Dumbbell Row
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
3
12 reps
-
2
Rear Delt Fly (Dumbbell)
3
12 reps
-
3
Bicep Curl (Dumbbell)
3
12 reps
-
4
Dumbbell Frog Pumps
3
12 reps
-
5
Pull-Up (Bodyweight)
3
12 reps
-
6
Dumbbell Row
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
3
12 reps
-
2
Rear Delt Fly (Dumbbell)
3
12 reps
-
3
Bicep Curl (Dumbbell)
3
12 reps
-
4
Dumbbell Frog Pumps
3
12 reps
-
5
Pull-Up (Bodyweight)
3
12 reps
-
6
Dumbbell Row
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
3
12 reps
-
2
Rear Delt Fly (Dumbbell)
3
12 reps
-
3
Bicep Curl (Dumbbell)
3
12 reps
-
4
Dumbbell Frog Pumps
3
12 reps
-
5
Pull-Up (Bodyweight)
3
12 reps
-
6
Dumbbell Row
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
3
12 reps
-
2
Rear Delt Fly (Dumbbell)
3
12 reps
-
3
Bicep Curl (Dumbbell)
3
12 reps
-
4
Dumbbell Frog Pumps
3
12 reps
-
5
Pull-Up (Bodyweight)
3
12 reps
-
6
Dumbbell Row
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
10 reps
-
2
I, Y, T (IYT) Raise
3
5 reps
-
3
Good Morning (Bodyweight)
3
15 reps
-
4
Reaching Situp
3
10 reps
-
5
Superman
3
10 reps
-
6
Calf Raise (Bodyweight)
3
30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
10 reps
-
2
I, Y, T (IYT) Raise
3
5 reps
-
3
Good Morning (Bodyweight)
3
15 reps
-
4
Reaching Situp
3
10 reps
-
5
Superman
3
10 reps
-
6
Calf Raise (Bodyweight)
3
30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
10 reps
-
2
I, Y, T (IYT) Raise
3
5 reps
-
3
Good Morning (Bodyweight)
3
15 reps
-
4
Reaching Situp
3
10 reps
-
5
Superman
3
10 reps
-
6
Calf Raise (Bodyweight)
3
30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
10 reps
-
2
I, Y, T (IYT) Raise
3
5 reps
-
3
Good Morning (Bodyweight)
3
15 reps
-
4
Reaching Situp
3
10 reps
-
5
Superman
3
10 reps
-
6
Calf Raise (Bodyweight)
3
30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
10 reps
-
2
I, Y, T (IYT) Raise
3
5 reps
-
3
Good Morning (Bodyweight)
3
15 reps
-
4
Reaching Situp
3
10 reps
-
5
Superman
3
10 reps
-
6
Calf Raise (Bodyweight)
3
30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
10 reps
-
2
I, Y, T (IYT) Raise
3
5 reps
-
3
Good Morning (Bodyweight)
3
15 reps
-
4
Reaching Situp
3
10 reps
-
5
Superman
3
10 reps
-
6
Calf Raise (Bodyweight)
3
30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
10 reps
-
2
I, Y, T (IYT) Raise
3
5 reps
-
3
Good Morning (Bodyweight)
3
15 reps
-
4
Reaching Situp
3
10 reps
-
5
Superman
3
10 reps
-
6
Calf Raise (Bodyweight)
3
30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
10 reps
-
2
I, Y, T (IYT) Raise
3
5 reps
-
3
Good Morning (Bodyweight)
3
15 reps
-
4
Reaching Situp
3
10 reps
-
5
Superman
3
10 reps
-
6
Calf Raise (Bodyweight)
3
30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
10 reps
-
2
I, Y, T (IYT) Raise
3
5 reps
-
3
Good Morning (Bodyweight)
3
15 reps
-
4
Reaching Situp
3
10 reps
-
5
Superman
3
10 reps
-
6
Calf Raise (Bodyweight)
3
30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
10 reps
-
2
I, Y, T (IYT) Raise
3
5 reps
-
3
Good Morning (Bodyweight)
3
15 reps
-
4
Reaching Situp
3
10 reps
-
5
Superman
3
10 reps
-
6
Calf Raise (Bodyweight)
3
30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
10 reps
-
2
I, Y, T (IYT) Raise
3
5 reps
-
3
Good Morning (Bodyweight)
3
15 reps
-
4
Reaching Situp
3
10 reps
-
5
Superman
3
10 reps
-
6
Calf Raise (Bodyweight)
3
30 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
10 reps
-
2
I, Y, T (IYT) Raise
3
5 reps
-
3
Good Morning (Bodyweight)
3
15 reps
-
4
Reaching Situp
3
10 reps
-
5
Superman
3
10 reps
-
6
Calf Raise (Bodyweight)
3
30 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
45 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
45 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
45 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
45 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
45 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
45 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
45 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
45 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
45 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
45 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
45 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
45 mins
-
Week 1
1 / 12 Weeks
Day 1
1
Glute Bridge Walkout
3 Sets
8 Reps
-
2
Hip Thrust (Dumbbell)
3 Sets
12 Reps
-
3
Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
-
4
Step-Up (Weighted)
3 Sets
10 Reps
-
5
Glute Kickback
3 Sets
12 Reps
-
6
Glute Bridge Hold
1 Set
12 Reps
-
Day 2
1
Push Up
4 Sets
12 Reps
-
2
Fire Hydrants
4 Sets
20 Reps
-
3
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
-
4
Overhead Tricep Extension (Dumbbell)
3 Sets
10 Reps
-
5
Seated Front Raise
3 Sets
10 Reps
-
6
Hip Thrust (Dumbbell)
3 Sets
12 Reps
-
Day 3
No exercises added to this day
Day 4
1
Wall Sit
3 Sets
3.5 mins
-
2
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
-
3
Sissy Squat
3 Sets
12 Reps
-
4
Reverse Lunge (Dumbbell)
3 Sets
12 Reps
-
5
Goblet Squat
3 Sets
12 Reps
-
6
Lying Side Lateral Raise
3 Sets
12 Reps
-
Day 5
1
Bent Over Row (Dumbbell)
3 Sets
12 Reps
-
2
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
-
3
Bicep Curl (Dumbbell)
3 Sets
12 Reps
-
4
Dumbbell Frog Pumps
3 Sets
12 Reps
-
5
Pull-Up (Bodyweight)
3 Sets
12 Reps
-
6
Dumbbell Row
3 Sets
12 Reps
-
Day 6
1
Squat (Bodyweight)
3 Sets
10 Reps
-
2
I, Y, T (IYT) Raise
3 Sets
5 Reps
-
3
Good Morning (Bodyweight)
3 Sets
15 Reps
-
4
Reaching Situp
3 Sets
10 Reps
-
5
Superman
3 Sets
10 Reps
-
6
Calf Raise (Bodyweight)
3 Sets
30 Reps
-
Day 7
1
Yoga
1 Set
45 mins
-