Booty Shaper 3000

Time for the mamacita booty you've always wanted. This program focuses on shaping all parts of the lower body muscles, with a emphasis on the upper, middle, and lower portions of the booty. Often routines hit the middle and leave out the other 2. Not this program. It gets its name booty shaper 3000 because it is a 3D shaping, three in one winner. It consists of 4 days a week of weight training that increases in intensity per week with a partial deload week on week 6. You should add cardio to this program but preferably no intense cardio the day after hard leg days; incline walking is ok. 

This 12 week program occasionally changes the reps and some exercises to avoid complacency and boredom. Pick your favorite cardio to warm up 5 minutes at the beginning of each workout day. Use 1-2 slow warm up sets for around 15 reps (choose a weight you could do 20 reps for a working set)to get your body used to the exercise before you start working sets. When a set calls for RPE 10 pick a weight that will get you a minimum of 14 reps and go until proper form won't let you go any more. 
Hint 1 : typically you have 5-10 more reps after the discomfort wants to make you stop. 
Hint 2: your second set of RPE 10 could very likely be less reps than the first due to fatigue. This is normal. Listen to your body each day and push your limits. 

You will notice your weights moving up, your stamina getting better, and your muscles getting firmer. Don't be afraid of adding weight. The goal is to increase reps and/or weight every week in as many exercises as possible. 

Strive for this progressive overload style of lifting for the entire 12 weeks of the program. If you are new to weight training your weights will increase faster than if you have been lifting for a year or more. 
Remember this is a 12 week program do not try to get all your gains in one week and get frustrated or injured. Push yourself hard and follow the RPE suggestions. Keep in mind nobody gets their desired body in a week. If an exercise calls for a barbell and it is too difficult use kettle bells or dumbbells until you are able to use a barbell. Be honest with yourself every day, every exercise and every rep. Lazy people don't reach goals. 
Suggested Weekly Routine: day 1, day off , day 2, day 3, day off, day 4, day off. 

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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

Squat (Barbell)

Leg Extension

Romanian Deadlift (Dumbbell)

Lat Pulldown

Seated Row (Cable)

Bicep Curl (Cable)

Bicep Curl (Dumbbell)

Romanian Deadlift (Barbell)

Walking Lunge (Dumbbell)

Leg Curl

Single Leg Press

Standing Calf Raise

Abs Crunch (Machine)

Bench Press (Dumbbell)

Incline Bench Press (Dumbbell)

Incline Chest Fly (Dumbbell)

Shoulder Press (Machine)

Tricep Pushdown (Cable)

Calf Raise (Leg Press)

Lateral Raise (Machine)

Hip Abductor (Machine)

Back Extension (Weighted)

Concentration Curl

Lat Pulldown (Neutral Grip)

Seated Wide-Grip Row (Cable)

Face Away Cable Curl

Leg Press

Chest Press (Machine)

Lateral Raise (Cable)

Split Squat Front Foot Elevated (Smith Machine)

Squat (Paused)

Step-Up (Weighted)

Single Arm Tricep Extension (Cable)

Bicep Curl (EZ Bar)

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