30-Day Butt Challenge (Dumbbells-Only)

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!

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Week 1

Week 2

Week 3

Week 4

Goblet Squat

Glute Bridge (Dumbbell)

Dumbbell Row

Side Plank

Monday

Lunge (Dumbbell)

Romanian Deadlift (Dumbbell)

Push Up (Knees)

Oblique Crunch

Wednesday

Hip Thrust (Dumbbell)

Step-Up (Weighted)

Overhead Press (Dumbbell)

Mountain Climber

Friday

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