Build a Butt Program

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.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Glute Bridge Walkout

Hip Thrust (Dumbbell)

Romanian Deadlift (Dumbbell)

Step-Up (Weighted)

Glute Kickback

Glute Bridge Hold

Posterior Chain

Push Up

Fire Hydrants

Incline Bench Press (Dumbbell)

Overhead Tricep Extension (Dumbbell)

Seated Front Raise

Have a relaxing recovery day - go for a nice run but not too long. 

Cardio/Rest

Wall Sit

Bulgarian Split Squat (Dumbbell)

Sissy Squat

Reverse Lunge (Dumbbell)

Goblet Squat

Lying Side Lateral Raise

Quad and Glutes

Bent Over Row (Dumbbell)

Rear Delt Fly (Dumbbell)

Bicep Curl (Dumbbell)

Dumbbell Frog Pumps

Pull-Up (Bodyweight)

Dumbbell Row

Upper Pull and Glute Focus

A very light easy day to get blood flowing. 

Squat (Bodyweight)

I, Y, T (IYT) Raise

Good Morning (Bodyweight)

Reaching Situp

Superman

Calf Raise (Bodyweight)

Do active recovery - I suggest some yoga. Really stretch and move and get blood flowing. 

Yoga

Cardio/Recovery Day

Moderate RPE 

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