Booty King Home Road To Bigger Glutes

BY KING ANTHONY

ROAD TO BIGGER GLUTES Volume 1

The butt of your dreams awaits you. What are you waiting for?!

TABLE OF CONTENTS Week 1-4 - Day 1: Booty & Legs - Day 2: Chest, Shoulders, & Triceps & Abs - Day 3: Booty & Legs - Day 4: Back & Biceps & Abs - Day 5: Booty & Legs - Day 6: Abs or Rest - Day 7: Rest

Week 5-8 - Day 1: Booty & Legs - Day 2: Chest & Back - Day 3: Booty & Legs - Day 4: Arms & Shoulders - Day 5: Booty & Legs - Day 6: Abs or Rest - Day 7: Rest

TABLE OF CONTENTS Week 9-10 (Do Month #1) - Day 1: Booty & Legs - Day 2: Chest, Shoulders, & Triceps & Abs - Day 3: Booty & Legs - Day 4: Back & Biceps & Abs - Day 5: Booty & Legs - Day 6: Abs or Rest - Day 7: Rest

Week 11-12 (Do Month #2) - Day 1: Booty & Legs - Day 2: Chest & Back - Day 3: Booty & Legs - Day 4: Arms & Shoulders - Day 5: Booty & Legs - Day 6: Abs or Rest - Day 7: Rest

What You Need to Know Listen, this entire booty work out program isn't going to be easy. In fact it will be hard, it will challenge you! But that's where the magic happens. If it challenges you, expect it to change you! Be consistent and patient with the whole entire program, and you will see changes. If you're a beginner, try and do the whole thing, but if it's too much, ease your way into it by performing 2 sets for every exercise instead of 3. Another thing, the first 3 weeks of each month (excluding the 3rd month,) do the amount of sets and reps you're suppose to do, the 4th week is suppose to be a de-load week. Meaning you should go lighter than usual. This is to give your muscles some rest so when you jump into the following month, your muscles get shocked! This is called muscle confusion. Muscle confusion causes muscle growth and with muscle growth comes change! Good luck! I believe in you! MAKE SURE YOU DRINK 2 PROTEIN SHAKES A DAY. ANY PROTEIN POWDER IS FINE. IT'S ABOUT PREFERENCE

Week 1-4

Day 1 : Booty & Legs (Rest 30-60 seconds between each set) 1. Hip Thrust - 3 sets of 30 reps

2. Frog Pumps - 3 sets of 30 reps

3. Squat w/ Calf Raise - 3 sets of 16 reps

4. Knee Up Step Back Lunges - 3 sets of 12-16 reps on each leg

Week 1-4 Day 1 : Booty & Legs 5. Static Glute Bridge Abduction - 3 sets of 20 reps

6. DB Around the World Lunges - 3 sets of 10 reps (1 reg. lunge and 1 courtesy lunge is 1 rep)

7. Banded Hip Abductors - 3 sets of 30 reps

8. Calf Raises - 1 set of 60 reps (20 in each direction)

Week 1-4

Day 2 : Chest, Shoulders, Triceps & Abs (rest 30-60 secs between each set) 1. Push Ups (modified if needed) - 2-3 sets of maximum reps

2. Burpee to Shoulder Press - 3 sets of 10 reps

3. Decline Push Ups w/ Shoulder Flys - 2-3 sets of 10-12 reps (1 push up and 1 fly is 1 rep

Week 1-4 Day 2 : Chest, Shoulders, & Triceps & Abs 4. Alternating Single Arm DB Shoulder Press - 2-3 sets of 16 reps each arm

5. Tricep Dips - 3 sets of maximum reps

Week 1-4 Ab Exercise ( rest 10-20 seconds between each set) 1. Toe Touches - 2-3 sets of 25 reps

2. Oblique V-Ups - 2-3 sets of 25 reps on each side

3. Stability Ball Leg Raises - 2-3 sets of 25 reps

4. Oblique Twists - 2-3 sets of 50 reps

Week 1-4 Day 3 : Booty & Legs (Light) (Rest 30-60 seconds between each set) 1. Standing Banded Abduction - 3 sets of 20 reps

2. Single Leg Glute Bridge - 3 sets of 20 reps

3. Incline Glute Gridge - 3 sets of 20 reps

Week 1-4 Day 3 : Booty & Legs

4. Hip Thrusts - 3 sets of 30 reps

5. Sit Down Abduction w/ Band - 3 sets of 20 reps

6. Static Glute Bridge Abduction - 2 sets of 20 reps

Week 1-4

Day 4 : Back & Bi's (rest 30-60 seconds between each set) 1. Push up Position DB Rows - 2-3 sets of 10-12 reps each side

2. In N Out Curls - 2-3 sets of 16 reps

3. Alternating DB Curls - 2-3 sets of 10-14 reps

Week 1-4 Day 4 : Back & Bi's & Abs 4. DB Hammer Curls - 2-3 sets of 12 reps each arm

5. DB Rows - 2-3 sets of 20 reps

Week 1-4 Ab Exercises (rest 1020 seconds between each set) 1. Toe Touches -2-3 sets of 25 reps

2. Oblique V-Ups - 2-3 sets of 25 reps

3. Stability Ball Leg Raises - 2-3 sets of 25 reps

4. Oblique Twists - 2-3 sets of 50 reps

Week 1-4 Day 5 : Booty & Legs (rest between 30-60 seconds between each set) 1. Static Glute Bridge Abduction - 3 sets of 20 reps

2. SL Hip Thrusts - 3 sets of 16 reps

3.Romanian Lunge - 3 sets of 16 reps each leg

4. Squat Courtesy Lunge - 3 sets of 10 reps (1 courtesy lunge each leg, 1 squat is 1 rep)

Week 1-4 Day 5 : Booty & Legs

5. Single Leg Deadlift - 3 sets of 16 reps each leg

6. Banded Side to Side Squats - 3 sets of 24 reps

7. Banded Hip Abductors - 3 sets of 30 reps each leg

8. Calf Raises - 1 set of 60 reps (20 each position)

Week 1-4

Day 6 : Rest or Abs -Repeat abs from upper body day

Day 7 : Rest

Week 5-8 Day 1 : Booty & Legs (rest 30-60 seconds between each set) 1. Single Leg Hip Thrust w/ Band - 3 sets of 20 reps each leg

2. Single Leg Glute Bridge - 3 sets of 30 reps

3. Romanian Lunges - 3 sets of 20 reps

4. Hip Thrusts - 3 sets of 50 reps

Week 5-8 Day 1 : Booty & Legs

5. Static Glute Gridge Abduction - 3 sets of 50 reps

6. Wide Squats - 3 sets of 30 reps

7. Side and Back Kicks - 3 sets of 50 reps to the side, and 50 reps to the back

8. Calf Raises - 1 set of 60 reps ( 20 in each position

Week 5-8 Day 2 : Chest & Back & Abs (rest 30-60 seconds between each set) 1. Push up w/ Rows - 2-3 sets of 10-12 reps

2. DB Underhand Rows - 2-3 sets of 20 reps

3. DB Chest Press - 2-3 sets of 30 reps

Week 5-8 Day 2 : Chest & Back

4. Lawn Mowers - 2-3 sets of 20 reps

5. Rear Delt Flys - 2-3 sets of 12-16 reps

Week 5-8 Day 3 : Booty & Legs (Light) (rest 30-60 seconds between each set) 1. Side and Back Kicks - 3 sets of 50 reps to the side and 50 reps back

2. SL Hip Thrusts w/ Hip Abduction - 3 sets of 16 reps

3. Static Glute Bridge Abduction - 3 sets of 50 reps

Week 5-8 Day 3 : Booty & Legs

4. Hip Thrusts - 3 sets of 50 reps

5. Jump Squats - 3 sets of 20 reps

6. Laying Abductors - 1 set of 8 reps (1 rep in each angle is 1 rep)

Week 5-8 Day 4 : Arms & Shoulders (rest 30-60 seconds between each set) 1. Curl to Shoulder Press - 2-3 sets of 12-16 reps

2. Triceps Dips - 2-3 sets of maximum reps

3. Shoulder Flys - 2-3 sets of 16 reps total

Week 5-8 Day 4 : Arms & Shoulders & Abs 4. DB Hammer Curls - 2-3 sets of 20

5. 21's - 2-3 sets of 21

Week 5-8 Day 4 : Abs (rest 10-20 second between each set) 1. Toe Touches - 2-3 sets of 25 reps

2. Oblique V-ups - 2-3 sets of 25 reps

3. Stability Ball Leg Raises - 2-3 sets of 25

4. Oblique Twists - 2-3 sets of 50 reps

Week 5-8 Day 5 : Booty & Legs (rest 30-60 seconds between each set) 1. SL Hip Thrust w/ Hip Abduction - 3 sets of 20 reps each leg

2. Banded Kick Backs - 3 sets of 40 reps each leg

3. DB Stationary Lunges - 3 sets of 20 reps

4. Hip Thrusts - 3 sets of 50 reps

Week 5-8 Day 5 : Booty & Legs

5. Static Glute Bridge Abduction - 3 sets of 50 reps

6. Lunge to Squat - 3 sets of 10 reps (1 lunge on each leg and 1 squat is 1 rep)

7. Wide Squat - 3 sets of 25 squats

8. Calf Raises - 1 sets of 60 reps (20 reps each position

Week 5-8

Day : 6 Abs or Rest - Perform abs from upper body day

Day 7 : Rest

Week 9-12

Week 9-10 ; Do Workouts from Month #1

Week 11-12 ; Do Workouts from Month #2