The 12 Week Booty Workout Program for Women

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Let’s face it. It’s all about the butt. Modern society and gym culture has turned its focus over to the booty. A high percentage of female workouts floating around the Internet are all about building a better back end.

Some women are born with better assets than others. Others have to put in extra work and dedication to turn those pancakes into watermelons.

Related: The Real Bikini Leg Workout for Women

Have no fear ladies. If you want to put a little extra junk in that trunk and have a bottom that will make Nicki Minaj or Kim K jealous, all it takes it a little time and dedication along with a solid program built upon the fundamentals.

Follow this program consistently with a steady diet and your milkshake will be sure to bring all the boys to the yard!

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12 Weeks to a Better Booty

Now this program is based upon the main compound movements. This booty workout also incorporates accessory work to target those glutes and hamstrings.

Follow this 4 day per week split and you will get the results you have always desired. This program is based upon a full body split, and features a concentration on developing those quads, hamstrings, and glutes.

Each day of the split begins with a compound strength building exercise that focuses on progressive overload, or getting stronger. his movement is followed by accessory work that targets either the quads or hamstrings. Next, we add in pull or push hypertrophy exercises targeting all muscles of the body twice per week.

Follow this program and you will be sure to see solid results!

Here is the schedule:

  • Day 1 – Quad Concentration 1 w/Pull
  • Day 2 – Hamstring Concentration 1 w/Push
  • Day 3 – Off
  • Day 4 – Quad Concentration 2 w/Pull
  • Day 5 – Hamstring Concentration 2 w/Push
  • Day 6 – Rest
  • Day 7 – Option Ab Work
Day 1
Quad Concentration 1 w/Pull
Exercise Sets Reps
Back Squats  5  5
Dumbbell Reverse Lunges  3  10
Ham Glute Bridges  3  15-20
Lat Pulldowns  3  10
Bicep Hammer Curls  4  10
Cable Crunches  3  15
Day 2
Hamstring Concentration 1 w/Push
Exercise Sets Reps
Stiff Leg Deadlifts  5  5
Single Leg Ham Glute Raise  3  10
Lying Hamstring Curls  3  12-15
Overhead Dumbbell Press  3  8
Triceps Kickbacks  3  10
Seated Calf Raises  4  20
Day 4
Quad Concentration 2 w/Pull
Exercise Sets Reps
Front Squats  5  5
Leg Extensions  4  10
Bulgarian Split Squat  3  10
Seated Cable Rows  3  10
Upright Rows  3  8
Preacher Curl  4  10
Day 5
Hamstring Concentration 2 w/PuSH
Exercise Sets Reps
Sumo Deadlifts  5  5
Goblet Squats  4  10
Single Leg Arm Reach w/Kettlebell * See Note Below  3  10
Dumbbell Bench Press  3  10
Cable Flyes  3  12-15
Triceps Cable Pushdowns  3  10
Standing Calf Raises  3  12-15

* Single Leg Arm Reach w/ Kettlebell

  1. Hold a kettlebell by the handle in one hand while standing on one leg. Be sure to hold the kettleball in the arm on the same side.
  2. Slightly bend your knees and perform a stiff legged deadlift on one leg while flexing at the hip. Extend the other leg fully that is not performing the deadlift.
  3. Slowly lower the kettleball towards the ground until you reach parallel to the ground. Slowly raise the kettleball back to the upright position being sure to practice proper muscle contraction.

Time to Build the Perfect Butt

Ladies if you want to gain that butt you’ve always dreamed about, this program creates a solid foundation that targets both strength and hypertrophy while also incorporating full body routines to obtain maximal results. As with any type of workout program, the success of the program itself lies in the dedication of the individual along with consistency of following the program.

By beginning each day with heavy compound movements you will get the most out of every workout. The workout itself is only part of the equation. You must be sure to follow a consistent diet plan aimed towards either targeting muscle growth or striving for fat loss.

Keep up with this program and every guy out there will love your lovely lady lumps!

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Name: Ryan Rodal

Bio: My short term fitness goals include reaching a 300lb bench, 405 lb squat and a 500 lb deadlift. Longterm I want to become more involved in the fitness industry and help others achieve their goals. The bodybuilding lifestyle is not about how much you can lift or even how you look, its simply about being the best version of yourself.