Butt Workout for Men: 8 Week Squat and Lunge Plan

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A flat butt. Pancake pants. Small, unmuscular, and anything but sexy glutes.

Butt workouts are all the rage in the fit chick community. But breaking news… Women love to look at firm, round, and heart-rate increasing glutes too.

Related: Build a Perfect Booty – A 12 Week Guide

A study performed at Western Illinois University revealed the top 6 muscle groups/areas that women find sexy. Yes sexy. As in, if you fill out these areas with firm, thick, defined muscle you’re more likely to get… Um. Attention.

Here are the top six areas:

  1. Abs
  2. Biceps
  3. Chest
  4. Obliques
  5. Triceps
  6. Glutes

What does this tell us? A lot that we already know. Women love big arms, a stacked chest, and a chiseled core. But, they also love a good, round booty.

Skipping leg day, bro? You shouldn’t. Squats, lunges, and other leg exercises work your glutes hard.

So now that you have a reason to train your lower body, where do you start? Good question.

This plan features an 8 week specialization program that is designed to butt a thicker backside. You will be sore. You may even curse my name. But (butt) you will make booty gains.

Butt Workout for Men – A Specialization Plan

Kettlebell SwingYou will be performing two butt workouts per week. The first four weeks of the program will be squat and lunge focused. The second four weeks will up the intensity. Supersets will be added.

  • Weeks 1-4: “Priming” stage
  • Weeks 5-8: “Get After It” stage

Here is a sample schedule. Because you are training legs and glutes twice a week, your other body part workouts will have to be a little more compact and focused. Train arms, chest, back, and shoulders with at least a few quality compound movements and make every set count.

  • Monday – Squat Focused Butt Workout
  • Tuesday – Chest and Arms
  • Wednesday – Off
  • Thursday – Lunge Focused Butt Workout
  • Friday – Off
  • Saturday – Back and Shoulders
  • Sunday – Off

Butt Workout – Weeks 1 to 4

Squat Focused Butt Workout
Butt Workout For Men
Exercise Sets Reps
Paused Squats  3  8
Goblet Squats  3  12
Single Leg Press  3  15-20
Dumbbell Stiff Leg Deadlifts  2  15
Leg Curls  2  12-15
Planks  3  Max Time
Seated Calf Raise  2-3  12-20
Lunge Focused Butt Workout
BUTT WORKOUT FOR MEN
Exercise Sets Reps
Bodyweight Reverse Lunges  3  20 per leg
Paused Dumbbell Lunges – One Second Pause  3  10-15
Step Ups – At Least a 12″ Box or Step  3  25 per leg
Dimel Deadlifts  2  20
Leg Curls  2  12-15
Ab Wheel Roll Outs  3  10-20
Standing Calf Raise  2-3  12-20

Butt Workout – Weeks 5 to 8

Squat Focused Butt Workout
BUTT WORKOUT FOR MEN
Exercise Sets Reps
Superset #1
Paused Squats  3  8
Mountain Climbers  3  20 each leg
Superset #2
Goblet Squats  3  10
Wall Sit  3  30 seconds
Superset #3
Wide Stance Leg Press  3  15
Kettlebell Swings  3  15
Dumbbell Stiff Leg Deadlifts  2  15
Leg Curls  2  12-15
Planks  3  Max Time
Seated Calf Raise  2-3  12-20
Lunge Focused Butt Workout
BUTT WORKOUT FOR MEN
Exercise Sets Reps
Superset #1
Bodyweight Reverse Lunges  3  20 per leg
Flutterkicks  3  20 per leg
Superset #2
Paused Dumbbell Lunges – One Second Pause  3  10-15
Bodyweight Squats  3  20
Superset #3
Step Ups – At Least a 12″ Box or Step  3  25 per leg
Bottoms-Up Lunge  2  8 per leg
Dimel Deadlifts  2  20
Leg Curls  2  12-15
Ab Wheel Roll Outs  3  10-20
Standing Calf Raise  2-3  12-20

Workout Notes

Dimel Deadlifts. Using straps, hold a barbell in front of you. Focus on moving your hips backwards until the weight is right below knee level. At this point, drive your hips forward to lockout.

Perform 20 reps in a rapid-fire manner.

Flutterkicks. Lie on your back with your hands positioned under your lower back for support. Raise your feet about six inches off the ground. Now, “flutter” your feet up and down.

Bottoms-Up Lunge. From a kneeling position, raise one leg and place your foot firmly upon the ground. From this lunge position stand up. Return to the starting position by reversing the movement pattern.

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Name: Steve Shaw

Bio: I don’t believe in magic training systems or rep ranges. My philosophy is simple: remain consistent, use the best possible exercises, focus upon progression and enter the gym looking to maximize each set. When you maximize each set, you maximize progress. Easy, obvious, insanely effective.