8 Week Booty Building Bootcamp
Ready to sculpt that dream booty? In just 8 weeks, our Booty Building Workout Program gives you heart-pounding glute, bottom, and leg workouts with smart nutrition and essential recovery to shape the sexy, toned bottom you always dreamt of.
Let’s get started on your 8-week transformation journey!
Workout Schedule at a Glance
|
Week |
Monday |
Thursday |
|
Total Glute Activation |
Total Glute Activation |
|
|
Band Work |
Compound Lift |
|
|
Total Glute Activation |
Total Glute Activation |
|
|
Deload Week - Endurance |
Deload Week - Endurance |
|
|
Single-leg Workout |
Single-leg Workout |
|
|
Band Work |
Compound Lift |
|
|
Power & Sculpt Circuit |
Power & Sculpt Circuit |
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|
Total Glute Activation |
Total Glute Activation |
Workout Details
Each workout starts with a warm-up and ends with a cool-down. Your goal is to push yourself while maintaining good form.
Week #1: Total Glute Activation Workout (Monday & Thursday)
|
Exercise |
Sets and reps |
Tutorial |
|
Hip Abduction |
4 x 25 |
|
|
Hip Thrust |
5 x 12 |
|
|
Step-ups |
4 x 8 Each Leg |
|
|
Good Mornings |
2 x 10 |
|
|
Sumo Squats |
2 x 12 |
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|
Cable Kickbacks |
2 x 25 Each Leg |
Workout Overview
- Hip Abduction: Isolates the outer glutes and hip muscles by moving your leg away from your body.
- Hip Thrust: Engages and strengthens the glutes by driving your hips upward from a seated position.
- Step-ups: Targets the glutes and quads by stepping onto a bench or platform, focusing on one leg at a time.
- Good Mornings: Works the hamstrings, glutes, and lower back with a hip-hinging motion.
- Sumo Squats: Uses a wide stance to emphasize the inner thighs and glutes during the squat.
- Cable Kickbacks: Isolates and tones the glutes by extending each leg against cable resistance.
Week #2: Band Work (Monday)
|
Exercise |
Sets and reps |
Tutorial |
|
Regular Banded Squats |
50 Reps Total |
|
|
Fire Hydrant |
5 x 10 |
|
|
Glute Bridges With Abduction at the Top |
5 x 10 |
|
|
Kickbacks |
2 x 25 Each Leg |
|
|
Kettlebell Standing Hip Thrust |
4 x 15 |
Workout Overview
- Side Squats with Pulses: Squat to the side and pulse at the bottom to deeply engage the glute medius.
- Regular Banded Squats: Perform standard squats with a resistance band to increase tension on the glutes and legs.
- Fire Hydrant: On all fours, lift your leg to the side to target the outer glutes and hips.
- Glute Bridges with Abduction at the Top: Execute a bridge and, at the top, push your knees outward to intensify glute activation.
- Kickbacks: Extend each leg backward while keeping your core tight to isolate the glute muscles.
- Kettlebell Standing Hip Thrust: Thrust your hips forward to add resistance and build glute strength while holding a kettlebell.
Week #2: Compound Lift (Thursday)
|
Exercise |
Sets and reps |
Tutorial |
|
Hip Abduction Warm-ups |
4 x 15 |
|
|
Deadlift |
4 x 10 |
|
|
Barbell Squat |
4 x 10 |
|
|
Hip Thrust |
4 x 10 |
|
|
Cable Kickbacks |
2 x 25 Each Leg |
Workout Overview
- Hip Abduction Warm-ups: Activate your hip muscles and preheat your glutes with controlled lateral leg lifts.
- Deadlift: Hinge at your hips to lift with proper form, engaging your glutes, hamstrings, and lower back.
- Barbell Squat: Lower into a deep squat with a strong core, pushing through your heels to target your glutes and quads.
- Hip Thrust: Drive your hips upward, squeezing your glutes at the top for maximum activation and strength.
- Cable Kickbacks: Extend each leg backward against resistance to isolate and sculpt your glutes.
Week #3: Total Glute Activation Workout (Monday & Thursday)
|
Exercise |
Sets and reps |
Tutorial |
|
Hip Abduction |
4 x 25 |
|
|
Hip Thrust |
5 x 12 |
|
|
Step-ups |
4 x 8 Each Leg |
|
|
Good Mornings |
2 x 10 |
|
|
Sumo Squats |
2 x 12 |
|
|
Cable Kickbacks |
2 x 25 Each Leg |
Workout Overview
- Hip Abduction: Focus on your lateral glutes by extending your leg outward in a controlled manner.
- Hip Thrust: Activate your glutes by pushing your hips upward from a seated or supported position, ensuring a full contraction.
- Step-ups: Build strength in your glutes and quads by stepping onto a raised platform, emphasizing one leg at a time.
- Good Mornings: Engage your hamstrings, glutes, and lower back by hinging at the hips with a slight bend in your knees while keeping a neutral spine.
- Sumo Squats: Use a wide stance during squats to target your inner thighs and glutes with a deep, controlled descent.
- Cable Kickbacks Isolate and tone your glutes by extending each leg backward against resistance with steady control.
Week 4: Deload Week - Endurance (Monday & Thursday)
|
Exercise |
Sets and reps |
Tutorial |
|
Sled Push/Pull |
1 minute interval for 5 mins total / 30 mins rest in between |
|
|
No Weight Step-Ups |
4 x 10 |
|
|
Dumbbell Glute Bridges |
4 x 20 |
|
|
Dumbbell Walking Lunges |
4 x 10 Each Leg |
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|
Stairmaster |
10 mins Level 10 |
Workout Overview
- Sled Push/Pull: Engage in high-intensity bursts by pushing and pulling the sled for 1 minute at a time, then allow ample recovery between efforts.
- No Weight Step-ups: Focus on balance and form by stepping onto a platform without additional resistance to activate your glutes.
- Dumbbell Glute Bridges: Elevate your hips while holding dumbbells on your pelvis to maximize glute contraction and build strength.
- Dumbbell Walking Lunges: Perform controlled lunges while moving forward, ensuring each step effectively targets your glutes, quads, and hamstrings.
- Stairmaster: Maintain a steady climb on the Stairmaster at a challenging level to boost lower body endurance and tone your muscles.
Week 5: Single-leg Workout (Monday & Thursday)
|
Exercise |
Sets and reps |
Tutorial |
|
Hip Abduction Warm-up |
4 x 25 |
|
|
B Stance Hip Thrust |
4 x 10 Each leg |
|
|
Single Leg RDL |
4 x 8 Each leg |
|
|
Dumbbell Split Squats |
4 x 10 Each leg |
|
|
Cable Kickbacks |
2 x 25 Each leg |
Workout Overview
- Hip Abduction Warm-up: Activate your hip muscles with controlled lateral leg lifts to prepare your glutes for the workout.
- B Stance Hip Thrust: Use a split stance to target each glute individually as you thrust your hips upward.
- Single Leg RDL: Hinge at the hips on one leg to engage your hamstrings and glutes while improving balance.
- Dumbbell Split Squats: Step into a split squat holding dumbbells to emphasize unilateral strength in your quads and glutes.
- Cable Kickbacks: Extend each leg backward against cable resistance to isolate and sculpt your glutes with focused control.
Week #6: Band Work (Monday)
|
Exercise |
Sets and reps |
Tutorial |
|
Side Squats with Pulses |
50 Reps Total |
|
|
Regular Banded Squats |
50 Reps Total |
|
|
Fire Hydrant |
5 x 10 |
|
|
Glute Bridges with Abduction at the Top |
5 x 10 |
|
|
Kickbacks |
2 x 25 Each Leg |
|
|
Kettlebell Standing Hip Thrust |
4 x 15 |
Workout Overview
- Side Squats with Pulses: Step laterally into a squat and add a brief pulse at the bottom to deeply engage your glute medius
- Regular Banded Squats: Perform classic squats with a resistance band around your thighs to boost tension and activate your glutes and legs.
- Fire Hydrant From a quadruped stance, lift one knee to the side with controlled motion to effectively target your outer glutes and hip stabilizers.
- Glute Bridges with Abduction at the Top: Lift into a glute bridge and, at the peak, push your knees outward to maximize glute contraction.
- Kickbacks: Extend each leg backward while maintaining a strong core to isolate and tone your glute muscles.
- Kettlebell Standing Hip Thrust: Hold a kettlebell as you thrust your hips forward, adding resistance to build powerful glute strength.
Week #6: Compound Lift (Thursday)
|
Exercise |
Sets and reps |
Tutorial |
|
Hip Abduction Warm-ups |
4 x 15 |
|
|
Deadlift |
4 x 10 |
|
|
Barbell Squat |
4 x 10 |
|
|
Hip Thrust |
4 x 10 |
|
|
Cable Kickbacks |
42 x 25 Each Leg |
Workout Overview
- Hip Abduction Warm-ups: Begin with controlled lateral leg lifts to warm up your hip muscles and fire up your glutes for the workout ahead.
- Deadlift: Focus on a proper hip hinge to lift with precision, engaging your glutes, hamstrings, and lower back for a full-body pull.
- Barbell Squat: Lower into a deep squat with a firm core and drive through your heels to effectively target your glutes and quads.
- Hip Thrust: Push your hips upward with force, squeezing your glutes at the top to maximize muscle activation and strength.
- Cable Kickbacks: Isolate your glutes by extending each leg backward against resistance, maintaining a smooth and controlled motion.
Week 7: Power & Sculpt Circuit (Monday & Thursday)
|
Exercise |
Sets and reps |
Tutorial |
|
Hip Abduction |
4 x 15 |
|
|
Step Downs on Assisted Pull-up Machine or Step-Ups |
4 x 8 |
|
|
Barbell RDL |
4 x 10 |
|
|
Dumbbell Side Sumo Squats |
4 x 8 |
|
|
Cable Kickbacks |
2 x 25 |
Workout Overview
- Hip Abduction: Activate your lateral hip muscles by raising your leg to the side with controlled precision, priming your glutes for the workout.
- Step Downs on Assisted Pull-Up Machine or Step-Ups: Choose a controlled step-down or step-up movement to challenge your glutes and quads, focusing on balance and unilateral strength.
- Barbell RDL: Execute a hip-hinge movement with a barbell to target your hamstrings, glutes, and lower back, maintaining a strong, neutral spine.
- Dumbbell Side Sumo Squats: Embrace a wide, side stance with dumbbells to deepen your squat and effectively engage your inner thighs and glutes.
- Cable Kickbacks: Isolate and sculpt your glutes by extending your leg backward against cable resistance with smooth, steady control.
Week 8: Total Glute Activation (Monday & Thursday)
|
Exercise |
Sets and reps |
Tutorial |
|
Hip Abduction |
4 x 25 |
|
|
Hip Thrust |
5 x 12 |
|
|
Step-ups |
4 x 8 Each Leg |
|
|
Good Mornings |
2 x 10 |
|
|
Sumo Squats |
2 x 12 |
|
|
Cable Kickbacks |
2 x 25 Each Leg |
Workout Overview
- Hip Abduction: Activate your lateral hip muscles by lifting your leg out to the side in a controlled, steady motion.
- Hip Thrust: Powerfully engage your glutes by driving your hips upward from a supported position, ensuring a strong contraction.
- Step-ups: Target your glutes and quads by stepping onto an elevated platform one leg at a time, emphasizing balance and control.
- Good Mornings: Strengthen your hamstrings, glutes, and lower back by hinging at the hips with a smooth, controlled movement.
- Sumo Squats: Employ a wide stance during your squat to deeply engage your inner thighs and glutes with each descent.
- Cable Kickbacks: Isolate and sculpt your glutes by extending your leg backward against resistance, focusing on a precise, controlled motion.
What to Do After an 8-Week Booty Building Program?
You’ve crushed your 8-week booty transformation, now let’s keep the momentum going! Here’s how to continue sculpting and strengthening your glutes:
- Increase Intensity: Stick with your current routine but add more weight, increase the number of reps, or shorten your rest periods to push your glute muscles even harder.
- Mix Up Your Routine: Incorporate new booty-focused exercises or try different training styles, such as plyometrics or resistance band workouts, to keep challenging your muscles and avoid plateaus.
- Incorporate Active Recovery: Engage in low-intensity activities like yoga, stretching, or brisk walking to promote muscle recovery and enhance flexibility.
- Prioritize Nutrition & Rest: Maintain a balanced diet rich in protein and healthy carbs, and get enough sleep to support muscle repair and growth.
- Set New Goals: Stay consistent, define new targets for your booty gains, and celebrate your progress as you continue your fitness journey!
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