2 Day Booty

Program Description

Ideal for beginners to intermediates, it focuses on progressive overload, proper form, and recovery to maximize muscle growth while fitting into a busy schedule. Each session takes ~45-60 minutes and includes a mix of compound and isolation exercises to activate and hypertrophy the glutes. Equipment needed: dumbbells, barbell (optional), resistance bands, and a bench or step. Always consult a doctor before starting, especially if you have health conditions like heart failure or injuries. Program Guidelines: • Frequency: Perform Day 1 and Day 2 once per week (e.g., Monday/Thursday) with at least 48 hours between sessions for recovery. • Progression: Increase weight, reps, or sets every 2-3 weeks as strength improves. Aim for a challenging but manageable load (last 2 reps should feel hard but maintainable). • Form First: Prioritize proper technique to avoid injury and maximize glute engagement. If unsure, consult a trainer or watch form-focused videos. • Rest & Recovery: Ensure 7-8 hours of sleep, adequate protein (0.7-1g per pound of body weight), and hydration to support muscle repair. • Modifications: For beginners, reduce sets (e.g., 3 instead of 4) or use bodyweight. For advanced, add pauses at peak contraction or increase resistance. • Heart Failure Consideration: If “Papa” or someone with heart failure is involved, confirm with a cardiologist. Avoid high-intensity moves, monitor heart rate, and stop if dizziness, chest pain, or shortness of breath occurs. Sample Weekly Schedule • Monday: Day 1 (Strength & Activation) • Tuesday: Rest or light activity (e.g., walking) • Wednesday: Rest • Thursday: Day 2 (Volume & Isolation) • Friday-Sunday: Rest, light cardio, or yoga/stretching

Program Overview