Amie’s Big Booty Goals

Transform your physique with Amie’s Big Booty Goals, an 8-week program designed to sculpt and strengthen your glutes while enhancing your upper body. With five days of targeted workouts each week, you'll engage in a mix of upper body push and pull exercises, ensuring balanced muscle development. This comprehensive plan combines dumbbell and cable movements to maximize your results, making every session count. Get ready to elevate your fitness game and achieve that confident, powerful look!

8-week program designed to sculpt and strengthen your glutes while enhancing overall lower body strength.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Toned arms, lifted shoulders, strong triceps

Seated Shoulder Press (Dumbbell)

Lateral Raise (Dumbbell)

Incline Bench Press (Dumbbell)

Arnold Press

Tricep Rope Push Down (Cable)

Overhead Tricep Extension (Cable)

Upper Body Push

Build strength, posture, and balance your upper body

Lat Pulldown

Seated Row (Cable)

Rear Delt Fly (Dumbbell)

Face Pull

Single Arm Row (Dumbbell)

Incline Curl (Dumbbell)

Hammer Curl (Cable)

Upper Body Pull

Glute pump & shape with low quad engagement 

Glute Bridge (Band)

Hip Adductor (Machine)

Glute Kickback (Cable)

Hip Abductor (Machine)

Stair Climber

Glute Isolation & Burn

Maximize strength and glute activation without hitting quads too hard

Hip Thrust (Barbell)

Seated Hamstring Curl

Step-Up (Weighted)

Pull Through (Cable)

Glutes & Hamstrings 

Hack Squat

Single Leg Press

Leg Press

Glute Kickback

Glutes Finisher

Romanian Deadlift (Barbell)

Single Leg Romanian Deadlift

Back Extension

Standing Calf Raise

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