BOOTY BUILDING PROGRAM WEIGHT GUIDE

HEAVY

DAY 1 WEEK 3 MODERATE

LIGHT
FOCUS AREA: Lower Body
(Quads)

WARM UP | Elliptical | 10-15min

MACHINE LEG PRESS 3 SETS 90 SECONDS REST
1. Place
 both feet on the leg press machine with your back straight against the chair
2. Push through your heels, and do not fully extend your legs
LIGHT
3. Lower yourself back to the original position and repeat Set 1 - 14 Reps
Set 2 - 16 Reps
Set 3 - 16 Reps

LUNGES (DUMBBELLS) 2 SETS 90 SECONDS REST

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 LIGHT
knee touches the ground
3. R eturn to the starting position by pushing through your front heel and stepping Set 1 - 14 Reps
back with the front foot Set 2 - 16 Reps

LEG EXTENSIONS 2 SETS 90 SECONDS REST

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 MODERATE
muscle
3. Lower the weight back to the original position, repeat
Set 1 - 10 Reps
Set 2 - 12 Reps

SQUATS 2 SETS 90 SECONDS REST

1. Start with your feet shoulder-width apart
2. To perform the squat, start with your hips first, then bend your knees, until your
BODY WEIGHT
legs are at 90-degrees Set 1 - 10 Reps
3. Push through your heels to return back to the starting position
Set 2 - 10 Reps

JUMP SQUATS 3 SETS 90 SECONDS REST

1. Begin the exercise with your feet slightly wider than hip-width
2. Squat down until your thighs are parallel to the ground
BODY WEIGHT
3. Explosively jump as high as possible, fully extending your whole body, whilst Set 1 - 14 Reps
maintaining body tension
4. Control your landing whilst maintaining momentum, and repeat
Set 2 - 16 Reps
Set 3 - 16 Reps

GYM PROGRAM PAGE 1

 BOOTY BUILDING PROGRAM
DAY 2 WEEK 3
REST DAY

GYM PROGRAM PAGE 2

 BOOTY BUILDING PROGRAM WEIGHT GUIDE
HEAVY

DAY 3 WEEK 3 MODERATE

LIGHT
FOCUS AREA: Upper Body

WARM UP | Elliptical | 10-15min

MACHINE SHOULDER PRESS 3 SETS 90 SECONDS REST
1. Hold the machine at a width that is most comfortable for you
2. Raise the machine until your arms are fully extended
LIGHT
3. Slowly revert back to the original position Set 1 - 16 Reps
Set 2 - 16 Reps
Set 3 - 18 Reps

LAT PULLDOWN 2 SETS 90 SECONDS REST

1. Grip the bar at a width that is most comfortable for you
2. Pull the bar down until it is at chest level, maintaining a straight back throughout LIGHT
3. Elevate the bar back to the starting position, but maintain constant tension on your
engaged muscles Set 1 - 16 Reps
Set 2 - 18 Reps

TRICEP PUSHDOWN 2 SETS 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 LIGHT
2. While maintaining your elbow position parallel to your body, move the rope down until
your tricep and arm are fully extended
Set 1 - 16 Reps
3. Slowly move the rope back to the original position Set 2 - 18 Reps

PLANK 2 SETS 60 SECONDS REST

1. B
 egin exercise with forearms and feet on the ground, ensuring that you are
pushing through your shoulders with your core activated and your glutes squeezed
BODY WEIGHT
2. Hold this position for the suggested amount of time Set 1 - 15 Sec
Set 2 - 15 Sec

GYM PROGRAM PAGE 3

 BOOTY BUILDING PROGRAM
DAY 4 WEEK 3
REST DAY

GYM PROGRAM PAGE 4

 BOOTY BUILDING PROGRAM WEIGHT GUIDE
HEAVY

DAY 5 WEEK 3 MODERATE

LIGHT
FOCUS AREA: Lower Body
(Hamstring/Glutes)

WARM UP | Elliptical | 10-15min

BOX STEP UPS (DUMBBELLS) 3 SETS 90 SECONDS REST
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
LIGHT
3. With the weight in your front leg, extend straight up, keeping a slight bend forward at your hips Set 1 - 14 Reps
4. Slowly return to the starting position, making sure your knee is in line with your middle toe and
doesnt bend too far forwards
Set 2 - 14 Reps
5. Complete desired amount of repetitions before changing legs Set 3 - 16 Reps

HAMSTRING CURLS 3 SETS 90 SECONDS REST

1. Set the machine to a comfortable setting
2. Without moving your foot, fully curl your leg out, maintaining constant tension on MODERATE
the muscle Set 1 - 10 Reps
3. Lower the weight back to the original position, repeating for the other leg after you
have completed the required number of repetitions Set 2 - 10 Reps
Set 3 - 12 Reps

LUNGES (DUMBBELLS) 2 SETS 90 SECONDS REST

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
LIGHT
3. Return to the starting position by pushing through your front heel and stepping back with the Set 1 - 14 Reps
front foot
Set 2 - 16 Reps

CALF RAISES 2 SETS 90 SECONDS REST

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 BODY WEIGHT
ankles extend straight up and dont flare out
3. Slowly lower heels through your whole range of motion
Set 1 - 16 Reps
Set 2 - 18 Reps

HYPEREXTENSIONS 3 SETS 90 SECONDS REST

1. Begin exercise with your feet secure in the machine, hands placed on the back of your head,
and resting pad slightly below hip height BODY WEIGHT
2. Begin by squeezing your glutes and elevating your torso as high as possible - maintain a neutral Set 1 - 8 Reps
neck position
3. Pause at the top of the movement before slowly returning to the starting position, maintaining
Set 2 - 8 Reps
muscle contraction through the entire movement Set 3 - 10 Reps

GYM PROGRAM PAGE 5

 BOOTY BUILDING PROGRAM
DAY 6 WEEK 3
REST DAY

GYM PROGRAM PAGE 6

 BOOTY BUILDING PROGRAM WEIGHT GUIDE
HEAVY

DAY 7 WEEK 3 MODERATE

LIGHT
FOCUS AREA: Full Body

WARM UP | Elliptical | 10-15min

LAT PULLDOWN 2 SETS 90 SECONDS REST
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
LIGHT
muscle Set 1 - 16 Reps
3. Lower the weight back to the original position, repeat
Set 2 - 18 Reps

TRICEP PUSHDOWN 2 SETS 90 SECONDS REST

1. B
 egin exercise with your feet turned out and positioned slightly wider than hip-
width LIGHT
2. Sink down in a squatting position to 90 degrees, while keeping your chest upright
3. While descending, actively maintain knee alignment with your middle toes Set 1 - 16 Reps
4. Push through your whole foot to return to the starting position Set 2 - 18 Reps

PLANK 2 SETS 90 SECONDS REST

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 BODY WEIGHT
shoulders, with your core activated, and your glutes squeezed
2. Hold this position for the suggested amount of time Set 1 - 15 Sec
Set 2 - 15 Sec

LEG EXTENSION 2 SETS 90 SECONDS REST

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 LIGHT
muscle
3. Lower the weight back to the original position, repeat Set 1 - 14 Reps
Set 2 - 16 Reps

GYM PROGRAM PAGE 7