IN THIS POST

Do you look in the mirror and see glutes you’re just not impressed with? 

No matter which way you pose in the mirror, there’s just no denying the flatness of your backside. 

And it’s disheartening because you’re tired of having a flat, paper-thin booty. 

You want some curves.

You want your buns to have shape.

You want people thinking to themselves, “Wow, those are some nice glutes” whenever you walk by.

You’re in luck! 

In this article, I’ll be providing you with a workout plan to build up your glutes and create a sexier, more shapely backside.

It comes with a printable PDF so you can take your workouts to the gym with you.

You’ll also find video tutorials in this article to ensure you’re performing each exercise correctly.

By the way, this workout plan is just one piece of the booty-building puzzle.

You also have to think about your diet, which I cover in this article right HERE. 

This workout plan + that article = everything you need to hit the ground running and start building your glutes! 

Workout plan overview

Workout Schedule

You’ll workout 3 days a week.

Two of your workouts are lower body days dedicated to growing your glutes but we can’t forget about your upper body!

So you’ll have one upper body workout each week.

Here’s an example of what your weekly workout schedule could look like.

Note that you don’t have to pick the same exact workout days:

• Monday: Lower body (glute) workout
• Tuesday: Rest day
• Wednesday: Upper body workout
• Thursday: Rest day
• Friday: Lower body (glute) workout
• Saturday: Rest day
• Sunday: Rest day

The booty-building workout plan

Glute workout #1:

• 1.) Barbell squat: 3 sets x 5-7 reps (tutorial)
• 2.) Barbell hip thrust: 3 sets x 8-10 reps (tutorial)
• 3.) Romanian deadlift (RDLs): 3 sets x 8-10 reps (tutorial)
• 4.) Leg extension: 3 sets 10-12 reps (tutorial)

Upper Body workout:

• 1.) Flat dumbbell bench press: 3 sets x 6-8 reps (tutorial)
• 2.) Overhand-grip lat pulldown: 3 sets x 8-10 reps (tutorial)
• 3.) Lateral raises: 2 sets x 8-10 reps (tutorial)
• 4.) Bicep curl: 2 sets x 10-12 reps (tutorial)
• 5.) Cable rope tricep pressdown: 2 sets x 10-12 reps (tutorial)

Glute Workout #2: 

• 1.) Dumbbell Bulgarian split squat (each leg): 3 sets x 6-8 reps (tutorial)
• 2.) Leg press: 3 sets x 8-10 reps (tutorial)
• 3.) Hip extension: 3 sets x 8-10 reps (tutorial)
• 4.) Glute kickbacks (each leg): 3 sets x 10-12 reps (tutorial)

Make sure you do these two things…

1.) Follow the workout program!

It’s designed to maximize your results.

And you won’t get what you could out of it if you skip around and only do the exercises/workouts you like.

2.) Read this article.

I linked to it in the beginning but it’s so important I wanted to mention it again.

If all you focus on is the workout piece, your glutes won’t grow.

That article covers everything from how to eat to grow your glutes, common mistakes to avoid, and even has some workout tips that are key to making progress

Any questions?

Just drop them in the comments section. 🙂