BOOTY BUILDING PROGRAM
WEIGHT GUIDE HEAVY
DAY 1 WEEK 7
MODERATE LIGHT
FOCUS AREA: Upper Body WARM UP | Elliptical | 10-15min
MACHINE SHOULDER PRESS 3 SETS
60 SECONDS REST MODERATE
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
LAT PULLDOWN
3 SETS
Set 1 - 10 Reps Set 2 - 10 Reps Set 3 - 12 Reps
60 SECONDS REST MODERATE
1. Grip the bar at a width that is most comfortable for you 2. P ull the bar down until it is at chest level, maintaining a straight back throughout 3. E levate the bar back to the starting position, but maintain constant tension on your engaged muscles
DUMBBELL BICEP CURLS
3 SETS
Set 1 - 10 Reps Set 2 - 10 Reps Set 3 - 12 Reps
60 SECONDS REST
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
TRICEP PUSHDOWN
3 SETS
MODERATE
Set 1 - 10 Reps Set 2 - 10 Reps Set 3 - 12 Reps
60 SECONDS REST
1. Grip the rope on the handles, starting in a position that will require you to begin with tension on both the cable and your tricep 2. While maintaining your elbow position parallel to your body, move the rope down until your tricep and arm are fully extended 3. Slowly move the rope back to the original position
PLANK
3 SETS
1. Begin 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
GYM PROGRAM
MODERATE
Set 1 - 10 Reps Set 2 - 10 Reps Set 3 - 10 Reps
60 SECONDS REST BODY WEIGHT Set 1 - 25 Sec Set 2 - 25 Sec Set 3 - 25 Sec
PAGE 1
BOOTY BUILDING PROGRAM
WEIGHT GUIDE HEAVY
DAY 2 WEEK 7
MODERATE LIGHT
FOCUS AREA: Lower Body (Quads/Glutes) WARM UP | Elliptical | 10-15min
SMITH MACHINE SQUAT
3 SETS
60 SECONDS REST
1. Stand underneath the bar, feet shoulder-width apart, with the bar level just below your shoulder height 2. Maintain an upright torso with the bar across the back of your shoulders 3. Pushing your hips back, and bending at the knees, sink to 90-degrees. Make sure you keep strong form, and concentrate the weight through your heels 4. Pause at the bottom of the movement, before driving through your heels and returning to the starting position
MACHINE LEG PRESS
4 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)
3 SETS
1. Start with your legs shoulder-width apart, with a dumbbell in each hand 2. Take a long step forward (lunge) on one leg, stepping so that your opposite knee touches the ground 3. Return 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
JUMP SQUATS
3 SETS
1. Begin the exercise with your feet slightly wider than hip-width 2. Squat down until your thighs are parallel to the ground 3. E xplosively jump as high as possible, fully extending your whole body, whilst maintaining body tension 4. Control your landing whilst maintaining momentum, and repeat
GYM PROGRAM
LIGHT
Set 1 - 8 Reps Set 2 - 8 Reps Set 3 - 8 Reps
60 SECONDS REST MODERATE
Set 1 - 10 Reps Set 2 - 10 Reps Set 3 - 12 Reps Set 4 - 12 Reps
60 SECONDS REST MODERATE
Set 1 - 10 Reps Set 2 - 10 Reps Set 3 - 10 Reps
60 SECONDS REST MODERATE
Set 1 - 10 Reps Set 2 - 12 Reps Set 3 - 12 Reps
60 SECONDS REST BODY WEIGHT Set 1 - 14 Reps Set 2 - 16 Reps Set 3 - 16 Reps
PAGE 2
BOOTY BUILDING PROGRAM
DAY 3 WEEK 7 REST DAY
GYM PROGRAM
PAGE 3
BOOTY BUILDING PROGRAM
DAY 4 WEEK 7
WEIGHT GUIDE HEAVY MODERATE LIGHT
FOCUS AREA: Lower Body WARM UP | Elliptical | 10-15min
KNEELING SQUATS
3 SETS
1. Kneel underneath a smith machine (you can kneel on a mat if that is more comfortable) 2. Position the barbell on your shoulders as you would with a regular squat 3. Lift and extend your hips making sure not to fully extend them 4. Pulse through this position
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
BOX STEP UPS (DUMBBELL) 3 SETS 1. Begin with one foot on the box, with both feet shoulder-width apart and your body facing forwards 2. With all the weight in your front leg, extend straight up and bring your second foot onto the box 3. Slowly step back to the floor while controlling all your weight with the leg that is still on the box 4. Alternate legs and repeat - this is 1 repetition
CALF RAISES
3 SETS
1. Stand with your feet pointed straight ahead, stance slightly narrower than hip-width 2. Push 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
60 SECONDS REST MODERATE
Set 1 - 10 Reps Set 2 - 10 Reps Set 3 - 12 Reps
60 SECONDS REST MODERATE
Set 1 - 10 Reps Set 2 - 10 Reps Set 3 - 12 Reps
60 SECONDS REST MODERATE
Set 1 - 10 Reps Set 2 - 10 Reps Set 3 - 12 Reps
60 SECONDS REST BODY WEIGHT Set 1 - 15 Reps Set 2 - 15 Reps Set 3 - 15 Reps
60 SECONDS REST
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
BODY WEIGHT Set 1 - 15 Reps Set 2 - 15 Reps Set 3 - 15 Reps
PAGE 4
WEIGHT GUIDE
BOOTY BUILDING PROGRAM
HEAVY
DAY 5 WEEK 7
MODERATE LIGHT
FOCUS AREA: Upper Body
WARM UP | Elliptical | 10-15min
MACHINE SHOULDER PRESS 3 SETS
60 SECONDS REST MODERATE
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
LAT PULLDOWN
3 SETS
Set 1 - 10 Reps Set 2 - 10 Reps Set 3 - 12 Reps
60 SECONDS REST
1. Grip the bar at a width that is most comfortable for you 2. P ull the bar down until it is at chest level, maintaining a straight back throughout 3. E levate the bar back to the starting position, but maintain constant tension on your engaged muscles
DUMBBELL BICEP CURLS
3 SETS
MODERATE
Set 1 - 10 Reps Set 2 - 10 Reps Set 3 - 12 Reps
60 SECONDS REST
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
TRICEP PUSHDOWN
3 SETS
MODERATE
Set 1 - 10 Reps Set 2 - 10 Reps Set 3 - 12 Reps
60 SECONDS REST
1. Grip the rope on the handles, starting in a position that will require you to begin with tension on both the cable and your tricep 2. While maintaining your elbow position parallel to your body, move the rope down until your tricep and arm are fully extended 3. Slowly move the rope back to the original position
PLANK
3 SETS
1. Begin 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
GYM PROGRAM
MODERATE
Set 1 - 10 Reps Set 2 - 10 Reps Set 3 - 10 Reps
60 SECONDS REST BODY WEIGHT Set 1 - 25 Sec Set 2 - 25 Sec Set 3 - 25 Sec
PAGE 5
BOOTY BUILDING PROGRAM
DAY 6 WEEK 7 REST DAY
GYM PROGRAM
PAGE 6
WEIGHT GUIDE
BOOTY BUILDING PROGRAM
HEAVY
DAY 7 WEEK 7
MODERATE LIGHT
FOCUS AREA: Lower Body
WARM UP | Elliptical | 10-15min
SUMO SQUATS (SMITH MACHINE) 3 SETS 60 SECONDS REST 1. Stand underneath the bar, with the bar level just below your shoulder height
MODERATE
2. Begin the exercise with your feet turned out and positioned slightly wider than hip-width
Set 1 - 8 Reps Set 2 - 8 Reps Set 3 - 8 Reps
3. While maintaining an upright torso with the bar across the back of your shoulders, sink down in a squatting position to 90-degrees 4. While descending, actively maintain knee alignment with your middle toes 5. Push through your whole foot to return to the starting position
DONKEY KICKS
3 SETS
60 SECONDS REST MODERATE
1. Start on your knees with both hands on the ground
Set 1 - 10 Reps Set 2 - 10 Reps Set 3 - 12 Reps
2. Elevate the chosen leg vertically, engaging the glutes and squeezing them throughout 3. Reverse the movement back to the starting position and repeat
ADDUCTOR MACHINE
3 SETS
60 SECONDS REST
1. S tart the exercise by sitting comfortably on the machine, with your knees at 90 degrees in the foot stirrups 2. A djust the width of the knee pads to a comfortable, yet challenging setting 3. Squeeze in, making sure the pads touch in the middle - pause briefly before returning to the starting position
LEG EXTENSION
3 SETS
MODERATE
Set 1 - 10 Reps Set 2 - 10 Reps Set 3 - 10 Reps
60 SECONDS REST MODERATE
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
PLANK
3 SETS
Set 1 - 10 Reps Set 2 - 10 Reps Set 3 - 10 Reps
60 SECONDS REST
1. B egin exercise with forearms and knees on the ground (if you feel
BODY WEIGHT Set 1 - 30 Sec Set 2 - 30 Sec Set 3 - 30 Sec
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
CRUNCHES
3 SETS
60 SECONDS REST
1. Begin movement with hands behind your head, feet shoulder width apart and your knees at a 45 degree angle 2. Engaging the core, draw your chin to your chest and raise your torso until your shoulder blades are no longer touching the floor 3. Briefly pause at the top of the movement before slowly returning to the starting position
GYM PROGRAM
BODY WEIGHT Set 1 - 10 Reps Set 2 - 10 Reps Set 3 - 10 Reps
PAGE 7
