For week beginning Weight:

% Fat:
Booty-ful Beginnings Workouts / Weeks 9-12
For all weeks: Perform one set of A1 then immediately follow it with one set of A2.
Rest 30-90 seconds, and repeat until all sets are completed. Do the same for B1 and B2.

Monday: Workout A Set 1 [ Weight/Rep ] Set 2 [ Weight/Rep ] Set 3 [ Weight/Rep ]

A1. Barbell Hip Thrust 10-20 reps / / /
A2. Dumbbell Bent Over Row 8-12 reps / / /
B1. Barbell Box Squat 10-20 reps / / /
B2. Push-up 3-10 reps / / /
Barbell American Deadlift 10-20 reps / / /
Side Lying Abduction 15-30 reps
Dumbbell Swiss Ball Crunch 15-30 reps
Half-kneeling Cable Anti-rotation
left / right
Press 10-15 reps (each)
Tuesday: Cardio or HIIT

Wednesday: Workout B Set 1 [ Weight/Rep ] Set 2 [ Weight/Rep ] Set 3 [ Weight/Rep ]

A1. BW Single-leg Hip Thrust 10-20 reps (ea) / / /
A2. Chin-up (band assisted) 1-5 reps
B1. BW Bulgarian Split Squat 10-20 reps (ea) left / right left / right left / right
B2. Barbell Military Press 8-12 reps / / /
Good Morning 10-20 reps / / /
X-band Walk 15-30 reps (each) left / right
Feet Elevated Plank 60-120 sec
Dumbbell Side Bend 15-30 reps (each) left / right
Thursday: Cardio or HIIT

Friday: Workout C Set 1 [ Weight/Rep ] Set 2 [ Weight/Rep ] Set 3 [ Weight/Rep ]

A1. Barbell Hip Thrust (pause rep method)
seconds seconds seconds
8-15 reps (3 sec pause at top)
A2. Dumbbell Chest Supported Row 8-12 reps / / /
B1. Barbell Parallel Squat 10-12 reps / / /
B2. Barbell Incline Press 8-12 reps / / /
Bodyweight Back Extension 10-30 reps / / /
Side Lying Clam 15-30 reps (each) left / right
Hanging Leg Raise 10-20 reps
Rope Horizontal Chop 10 reps (each) left / right
Saturday: Cardio or HIIT