BOOTY BUILDING PROGRAM
DAY 1 WEEK 4 FOCUS AREA: Upper Body
WEIGHT GUIDE HEAVY MODERATE LIGHT
WARM UP | Elliptical | 10-15min
MACHINE SHOULDER PRESS 3 SETS 1. Hold the machine at a width that is most comfortable for you 2. Raise the machine until your arms are fully extended 3. Slowly revert back to the original position
REVERSE GRIP LAT PULLDOWN 2 SETS 1. Grasp the bar shoulder-width apart, with your palms facing towards you 2. While holding the bar, sit in the machine. Slightly lean back, maintaining a neutral spine 3. Slowly pull the bar down just below chin height in front of your head 4. Pause, before returning to the starting position
DUMBBELL BICEP CURLS
2 SETS
1. Begin by holding a dumbbell in each hand, palms facing forwards 2. Hinge from your elbow straight up, until your hands almost touch your shoulders, but keep tension on your bicep throughout the whole movement 3. Slowly lower your hands back to starting position before repeating movement for suggested amount of repetitions
PLANK
2 SETS
1. B egin exercise with forearms and knees on the ground (if you feel comfortable, use your feet instead of knees), ensuring that you are pushing through your shoulders, with your core activated, and your glutes squeezed 2. Hold this position for the suggested amount of time
HYPEREXTENSIONS
3 SETS
1. Begin exercise with your feet secure in the machine, hands together (placed on the back of your head for an extra challenge), and resting pad slightly below hip height 2. Begin by squeezing your glutes and elevating your torso as high as possible - maintain a neutral neck position 3. Pause at the top of the movement before slowly returning to the starting position, maintaining muscle contraction through the entire movement
GYM PROGRAM
90 SECONDS REST LIGHT Set 1 - 16 Reps Set 2 - 16 Reps Set 3 - 18 Reps
90 SECONDS REST LIGHT Set 1 - 16 Reps Set 2 - 18 Reps
60 SECONDS REST LIGHT Set 1 - 16 Reps Set 2 - 18 Reps
60 SECONDS REST BODY WEIGHT Set 1 - 15 Sec Set 2 - 15 Sec
90 SECONDS REST BODY WEIGHT Set 1 - 8 Reps Set 2 - 8 Reps Set 3 - 10 Reps
PAGE 1
BOOTY BUILDING PROGRAM
DAY 2 WEEK 4
FOCUS AREA: Lower Body (Quads/Glutes)
WEIGHT GUIDE HEAVY MODERATE LIGHT
WARM UP | Elliptical | 10-15min
MACHINE LEG PRESS
3 SETS
1. P lace both feet on the leg press machine with your back straight against the chair 2. Push through your heels but do not fully extend your legs 3. Lower yourself back to the original position and repeat
LUNGES (DUMBBELLS)
2 SETS
1. Start with your legs shoulder-width apart, with a dumbbell in each hand 2. T ake a long step forward (lunge) on one leg, stepping so that your opposite knee touches the ground 3. R eturn to the starting position by pushing through your front heel and stepping back with the front foot
LEG EXTENSION
3 SETS
1. Set the machine to be in a comfortable setting for you 2. Without moving your feet, fully extend your legs out, maintaining constant tension on the muscle 3. Lower the weight back to the original position, repeat
SQUATS
2 SETS
1. Start with your feet shoulder-width apart 2. To perform the squat, start with your hips first, then bend your knees, until your legs are at 90-degrees 3. Push through your heels to return back to the starting position
GYM PROGRAM
90 SECONDS REST LIGHT Set 1 - 14 Reps Set 2 - 16 Reps Set 3 - 16 Reps
90 SECONDS REST LIGHT Set 1 - 14 Reps Set 2 - 16 Reps
90 SECONDS REST MODERATE Set 1 - 10 Reps Set 2 - 12 Reps Set 3 - 12 Reps
90 SECONDS REST BODY WEIGHT Set 1 - 10 Reps Set 2 - 10 Reps
PAGE 2
BOOTY BUILDING PROGRAM
DAY 3 WEEK 4 REST DAY
GYM PROGRAM
PAGE 3
BOOTY BUILDING PROGRAM
DAY 4 WEEK 4 FOCUS AREA: Lower Body (Hamstring/Glutes)
WEIGHT GUIDE HEAVY MODERATE LIGHT
WARM UP | Elliptical (Bike) | 10-15min
MACHINE LEG PRESS
3 SETS
1. P lace both feet on the leg press machine with your back straight against the chair 2. Push through your heels but do not fully extend your legs 3. Lower yourself back to the original position and repeat
BOX STEP UPS (DUMBBELLS) 3 SETS 1. Begin with one foot on the box, with both feet shoulder-width apart 2. Hold a dumbbell in each hand and engage your core - this is the starting position 3. With the weight in your front leg, extend straight up, keeping a slight bend forward at your hips 4. Slowly return to the starting position, making sure your knee is in line with your middle toe and doesn’t bend too far forwards 5. Complete desired amount of repetitions before changing legs
HAMSTRING CURLS
3 SETS
1. Set the machine to a comfortable setting 2. Without moving your foot, fully curl your leg out, maintaining constant tension on the muscle 3. Lower the weight back to the original position, repeating for the other leg after you have completed the required number of repetitions
CALF RAISES
2 SETS
1. Stand with your feet pointed straight ahead, stance slightly narrower than hip-width 2. P ush up from the balls of your feet until your ankles are fully extended, making sure your ankles extend straight up and don’t flare out 3. Slowly lower heels through your whole range of motion
HYPEREXTENSIONS
3 SETS
1. Begin exercise with your feet secure in the machine, hands together (placed on the back of your head for an extra challenge), and resting pad slightly below hip height 2. Begin by squeezing your glutes and elevating your torso as high as possible - maintain a neutral neck position 3. Pause at the top of the movement before slowly returning to the starting position, maintaining muscle contraction through the entire movement
GYM PROGRAM
90 SECONDS REST LIGHT Set 1 - 14 Reps Set 2 - 16 Reps Set 3 - 16 Reps
90 SECONDS REST LIGHT Set 1 - 14 Reps Set 2 - 14 Reps Set 3 - 16 Reps
90 SECONDS REST MODERATE Set 1 - 14 Reps Set 2 - 14 Reps Set 3 - 16 Reps
90 SECONDS REST LIGHT Set 1 - 16 Reps Set 2 - 18 Reps
90 SECONDS REST BODY WEIGHT Set 1 - 8 Reps Set 2 - 8 Reps Set 3 - 10 Reps
PAGE 4
BOOTY BUILDING PROGRAM
DAY 5 WEEK 4 REST DAY
GYM PROGRAM
PAGE 5
BOOTY BUILDING PROGRAM
DAY 6 WEEK 4 FOCUS AREA: Lower Body
WEIGHT GUIDE HEAVY MODERATE LIGHT
WARM UP | Elliptical (Bike) | 10-15min
BOX STEP UPS (DUMBBELLS) 3 SETS 1. Begin with one foot on the box, with both feet shoulder-width apart 2. Hold a dumbbell in each hand and engage your core - this is the starting position 3. With the weight in your front leg, extend straight up, keeping a slight bend forward at your hips 4. Slowly return to the starting position, making sure your knee is in line with your middle toe and doesn’t bend too far forwards 5. Complete desired amount of repetitions before changing legs
HAMSTRING CURLS
3 SETS
1. Set the machine to a comfortable setting 2. Without moving your foot, fully curl your leg out, maintaining constant tension on the muscle 3. Lower the weight back to the original position, repeating for the other leg after you have completed the required number of repetitions
LUNGES (DUMBBELLS)
2 SETS
1. Start with your legs shoulder-width apart, with a dumbbell in each hand 2. T ake a long step forward (lunge) on one leg, stepping so that your opposite knee touches the ground 3. R eturn to the starting position by pushing through your front heel and stepping back with the front foot
LEG EXTENSION
3 SETS
1. Set the machine to be in a comfortable setting for you 2. Without moving your feet, fully extend your legs out, maintaining constant tension on the muscle 3. Lower the weight back to the original position, repeat
CALF RAISES
2 SETS
1. Stand with your feet pointed straight ahead, stance slightly narrower than hip-width 2. P ush up from the balls of your feet until your ankles are fully extended, making sure your ankles extend straight up and don’t flare out 3. Slowly lower heels through your whole range of motion
HYPEREXTENSIONS
3 SETS
1. Begin exercise with your feet secure in the machine, hands together (placed on the back of your head for an extra challenge), and resting pad slightly below hip height 2. Begin by squeezing your glutes and elevating your torso as high as possible - maintain a neutral neck position 3. Pause at the top of the movement before slowly returning to the starting position, maintaining muscle contraction through the entire movement
GYM PROGRAM
90 SECONDS REST LIGHT Set 1 - 14 Reps Set 2 - 14 Reps Set 3 - 16 Reps
90 SECONDS REST MODERATE Set 1 - 10 Reps Set 2 - 10 Reps Set 3 - 12 Reps
90 SECONDS REST LIGHT Set 1 - 14 Reps Set 2 - 16 Reps
90 SECONDS REST MODERATE Set 1 - 10 Reps Set 2 - 12 Reps Set 3 - 12 Reps
90 SECONDS REST LIGHT Set 1 - 16 Reps Set 2 - 18 Reps
90 SECONDS REST BODY WEIGHT Set 1 - 8 Reps Set 2 - 8 Reps Set 3 - 10 Reps
PAGE 6
BOOTY BUILDING PROGRAM
DAY 7 WEEK 4 REST DAY
GYM PROGRAM
PAGE 7
