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30-Day Butt Challenge (Dumbbells-Only)

by Dariel Payton

Program Description

A beginner plan to help you build a bigger butt in just 30 days! 3 days per week. I suggest you rest 1 day in between. So do Monday, Wednesday, and Friday. Each day has 4 exercises. Starts with a butt/glute or leg exercises, then an upper body exercise, and then finish with an abs exercise. Only dumbbells required for this program! Try to increase the weight once you can hit the high end of the rep range for each set. If you like the program please leave me a good review!

Program Overview

  • Level
    Beginner
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Dumbbell Only
  • Program Length
    4 weeks
  • Time Per Workout
    40 minutes
  • Created
    May 15, 2025 10:08
  • Last Edited
    May 15, 2025 10:08
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
-
2
Glute Bridge (Dumbbell)
3
12-15 reps
-
3
Dumbbell Row
3
8-12 reps
-
4
Side Plank
3
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
-
2
Glute Bridge (Dumbbell)
3
12-15 reps
-
3
Dumbbell Row
3
8-12 reps
-
4
Side Plank
3
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
-
2
Glute Bridge (Dumbbell)
3
12-15 reps
-
3
Dumbbell Row
3
8-12 reps
-
4
Side Plank
3
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
-
2
Glute Bridge (Dumbbell)
3
12-15 reps
-
3
Dumbbell Row
3
8-12 reps
-
4
Side Plank
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
10-15 reps
-
3
Push Up (Knees)
3
8-12 reps
-
4
Oblique Crunch
3
15-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
10-15 reps
-
3
Push Up (Knees)
3
8-12 reps
-
4
Oblique Crunch
3
15-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
10-15 reps
-
3
Push Up (Knees)
3
8-12 reps
-
4
Oblique Crunch
3
15-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
8-12 reps
-
2
Romanian Deadlift (Dumbbell)
3
10-15 reps
-
3
Push Up (Knees)
3
8-12 reps
-
4
Oblique Crunch
3
15-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Dumbbell)
3
8-12 reps
-
2
Step-Up (Weighted)
3
12-15 reps
-
3
Overhead Press (Dumbbell)
3
8-12 reps
-
4
Mountain Climber
3
15-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Dumbbell)
3
8-12 reps
-
2
Step-Up (Weighted)
3
12-15 reps
-
3
Overhead Press (Dumbbell)
3
8-12 reps
-
4
Mountain Climber
3
15-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Dumbbell)
3
8-12 reps
-
2
Step-Up (Weighted)
3
12-15 reps
-
3
Overhead Press (Dumbbell)
3
8-12 reps
-
4
Mountain Climber
3
15-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Dumbbell)
3
8-12 reps
-
2
Step-Up (Weighted)
3
12-15 reps
-
3
Overhead Press (Dumbbell)
3
8-12 reps
-
4
Mountain Climber
3
15-30 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Goblet Squat
3 Sets
8-12 Reps
-
2
Glute Bridge (Dumbbell)
3 Sets
12-15 Reps
-
3
Dumbbell Row
3 Sets
8-12 Reps
-
4
Side Plank
3 Sets
0.5 mins
-
Day 2
1
Lunge (Dumbbell)
3 Sets
8-12 Reps
-
2
Romanian Deadlift (Dumbbell)
3 Sets
10-15 Reps
-
3
Push Up (Knees)
3 Sets
8-12 Reps
-
4
Oblique Crunch
3 Sets
15-30 Reps
-
Day 3
1
Hip Thrust (Dumbbell)
3 Sets
8-12 Reps
-
2
Step-Up (Weighted)
3 Sets
12-15 Reps
-
3
Overhead Press (Dumbbell)
3 Sets
8-12 Reps
-
4
Mountain Climber
3 Sets
15-30 Reps
-