The Booty Body Blueprint Work Capacity Block

Transform your lower body with **The Booty Body Blueprint Work Capacity Block**, a focused 5-week program designed to sculpt and strengthen your glutes and legs. Training five days a week, you'll engage in a variety of exercises including front squats, step-ups, and cable kickbacks, all while mastering tempo and intensity to maximize your gains. Each session is structured to enhance your work capacity, ensuring you build strength and endurance effectively. Get ready to elevate your fitness and achieve the sculpted physique you desire!

The Booty Body Blueprint is a strength-based training program designed to build glutes, sculpt a balanced feminine physique, and increase overall strength and confidence. This isn’t just another “booty band” circuit — it’s a progressive, intelligently designed blueprint that blends compound barbell lifts, targeted hypertrophy work, and aesthetic-focused accessories to transform your body from the ground up.

Whether you're brand new to lifting or looking to level up your training, The Booty Body Blueprint will guide you through each phase with purpose, intensity, and structure — helping you look strong, feel powerful, and train like you mean it.

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Week 1

Week 2

Week 3

Week 4

Week 5

Front Squat (3-2-0 Tempo)

Step Ups (DB, KB, Or BB)

BB Lateral Lunge (Fixed Stance)

Suitcase Carry (DB Or KB)

Squat Focus

Day 2 & 5 alternate as optional each week. 
i.e. Week 1 Day 5 is optional. Week 2 Day 2 is optional.

Low Incline DB Bench Press

Low Incline DB Fly

Seated Overhead Press (Dumbbell)

Bench Focus

Deadlift (1 Plate Deficit)

Seated Hamstring Curl

Seated Calf Raise

Back Extension (Weighted)

Trap Bar Farmer Carry

Deadlift/Pull Focus

Overhead Press (Barbell)

Good Morning

Seated Row (Cable)

Cable Woodchopper (Low To High)

Cable Woodchopper (High To Low)

OHP & Posterior Chain Focus

Hip Thrust (Barbell)

Deficit Barbell RDL (1 Plate Deficit)

Curtsy Lunge (Barbell)

Glute Focus

OHP & Core Focus

Work Capacity Week 1

Work Capacity Week 2

Work Capacity Week 3

Work Capacity Week 4

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