The Booty Builder Program

This is a beginner friendly program catered for thin girlies n guys that targets glute growth without the need to dirty bulk. The program works for everyone, but please note that you have to customize your diet plan for results are affected by various factors such as genetics, lifestyle and diet.

For the thin guys and girlies:

Make sure that you reach your required calorie and protein intake for results to show. Research on how to compute for your caloric maintenance and add 500 cal more for surplus and add 15 g of protein more than your lean body mass levels.

Follow a surplus diet that does not require you to gain extra fat. Whole foods and protein shake are your best bud. Take note that this program targets the glutes solely and is not cardio based.

default

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 Kickback

Lateral Leg Raise

Kickback Crossovers

Hip Thrust (Bodyweight)

Hip Abductor (Machine)

Glute Bridge (Bodyweight)

Bulgarian Split Squat (Bodyweight)

Romanian Deadlift (Dumbbell)

Sumo Deadlift (Dumbbell)

Bulgarian Split Squat (Dumbbell)

Glute Kickback (Cable)

Hip Adductor (Machine)

Glute Bridge (Dumbbell)

Feet Elevated Hip Thrust

Hip Thrust (Dumbbell)

0 reviews for The Booty Builder Program