Glute Builder Body
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GLUTE BUILDER BODY TONER
TAYLORKAYTEEE
INTRODUCTION
Hey you! Welcome to my fitness plan. I am so excited for you to start this journey with me!
My Fitness Journey I started my fitness journey three years ago, it’s been a bumpy ride but also a huge experience. I have learned so much in the process and achieved so many goals of mineyep it feels amazing! Now I want to try and help people achieve their goals too, This guide is based on years of experience, trialling many different exercises, combinations of exercises, supersets, pyramid sets… everything! I’m so happy to finally share this with you! In this guide you will find:
-
Scientific background to the gluteus muscles (in other words, the booty!) Scientific background on how to grow muscle Nutritional GUIDELINES (not an eating plan, but a guide to help you) Information about warming up An 8 week fitness plan containing: - 1 ab workout per week - 1 upper body day per week - 2-3 Leg/Glute days per week - Access to this guide on the AFLETE app, with a workout tracker and videos for each exercise!
One last thing… PLEASE take progress pictures (the best way to track your progress) and send them to me once you have completed the 8 weeks. I can’t wait to see!
Kate Taylor is not a qualified trainer and does not take give any assurance to the results this guide may achieve. She is also not liable for any losses or damages occurring due to this guide. Make sure you have spoken to your doctor or other health professional as this guide is for inspirational purposes only. By reading this guide you agree that you have read this disclaimer.
3
SCIENTIFIC BACKGROUND
Gluteus Maximus
- largest muscle in the body
- powerful hip extensor and external rotator
Gluteus Medius
Gluteus Minimus
- powerful hip abductors and internal rotators
- powerful hip
abductors and internal rotators
Benefits to strengthening the gluteal muscles: improves posture prevents injury and pain physique improvements Since the gluteus maximus is the largest (arguably most powerful) muscle in the body, it needs to be allotted a large amount of training focus. simple right? Many people do not notice improvements because the exercises they are doing are proportionately growing their legs (quads, hamstrings) therefore making glute growth less noticeable! To grow your glutes at a higher ratio to the rest of your lower body, you need to be performing more isolation exercises in your lower body training day! Isolation exercises specifically target a primary muscle e.g. the gluteus maximus. high weight/low reps OR low weight/high reps? The gluteus maximus consists of 2 types of muscle fibres : 50% slow-twitch muscle fibres 50% fast-twitch muscle fibres Slow-twitch muscle fibres show greater muscle growth when lighter weights are li"ed until failure (also known as, high reps, low weight). Slow-twitch fibres cannot grow as large as fast-twitch fibres. However, slow-twitch fibre growth is still very significant if you want to maximise gluteal hypertrophy. An example of the importance is that body builders appear more muscular than powerli"ers - powerli"ers are focusing on high weight, almost ignoring their slow-twitch fibres.
4
SCIENTIFIC BACKGROUND
‘How can I build a booty?’ The golden question! However, the answer is not as simple as you may think. To succeed in building muscle… you must understand HOW muscles grow and what you can do to inflict this. The aim is muscle hypertrophy (muscle gain). There are 2 primary mechanisms for hypertrophy:
Mechanical tension :
passive elastic tension - placing tension on a muscle by stretching it without letting it contract active tension - placing tension on a muscle by flexing it as hard as possible through an isometric contraction.
When you li" weights through a full range of motion, the muscles are placed under a combination of passive and active tension
Metabolic stress :
The burning feeling you get when you’re targeting a muscle and the pump you receive. This is brought around by: the occlusion of veins by the persistent muscle contractions, preventing the blood from escaping. the lack of oxygen supply in muscles due to veins being trapped the build up of metabolic byproducts (lactate) and increased hormonal surge the cell swelling. Resulting in a ‘pump’ - this is due to the pooling of blood
Both of these mechanisms must be utilised with progressive overload (basically, the increase in stress on the muscle). Throughout time, your muscles get bigger/stronger and what once fatigued your muscles… may no longer! This is where progressive overload comes in. You must be challenging yourself and making greater demands from your skeletal muscle regularly. This is essentially ‘shocking’ your muscles…making sure they don’t get used to your routine!
5
NUTRITION
So where does nutrition come in? Building ‘muscle proteins’ requires a variety of amino acids, some of these are obtained via food. When you exercise, the body needs more amino acids than usual to repair damaged muscle fibres, Strength training works synergistically with optimal caloric and protein intake to repair and build muscle protein, resulting in muscle hypertrophy.
Protein
Protein is said to be the most important macronutrient for growing muscle and loosing fat. Most studies indicated that a protein intake of 1.6-2.0 g/kg/day is sufficient to maximise muscle protein synthesis and optimise strength gains and hypertrophy. Most studies conclude that the time of day and amount of meals doesn’t matter as long as you reach the daily goal!
Carbohydrates Carbs are important for fuelling your workouts and keeping your energy levels high. If you lack energy, you will not perform to your maximum ability in your weight li"ing session (therefore less gains).
Fat
Many people are scared of eating fat. However, fat is important in many ways including, maintaining hormone levels, performance reasons, taste and feeling satisfied with your meal.
In terms of total calories, to get an EXACT number, it completely depends on your body, including: your metabolism, you body fat%, lean mass etc. however, you can use online calculators that will give you a general idea which will be close enough.
Example Macros I weigh 54kg and I am eating in calorific surplus for muscle gain. This will not necessarily work for you and should only be used as a guide! Calories: 1850 Carbohydrates: 254g (55% of my intake) Protein: 93g (20% of my intake) Fat: 51g (25% of my intake) You can track your calorific intake by either writing it down in a diary or you can download an app for your phone. I recommend ‘MyFitnessPal’.
6
WARMING UP Most people in this day and age spend a lot of time sitting down (usually sat at a desk all day for work). This can result in your glutes becoming ‘underactive’ - less active than they should be. They can loose blood supply and neural input! This is where warming up and ‘glute activation’ comes in! Warming up your glutes is simply contracting your gluteus muscles prior to a workout to prepare them for a workout. Warming up is also important before any strenuous activity so that you don’t risk injury and can get the most out of your workout Glute activation exercises can be body weight or with a resistance band. Exercises include: Squats, Glute Bridges, Donkey Kickbacks, abduction. Try and do as many reps of these as you can until you feel your glutes firing up!
STAYING MOTIVATED Everybody has times where they’d rather stay at home and watch the rest of a season on Netflix, it’s completely normal for the novelty of the gym to wear off when you aren’t seeing results as quickly as you’d imagined. However, this is what separates people who succeed their goals and people who don’t! If you start getting into the habit of thinking ‘i’ll just skip it today, I can go tomorrow’ it will become a never ending cycle (trust me, I know!) Don’t have a day off because you’re pushing your problems into tomorrow. If you’re going to have a day off, let it be because you’ve been working hard and consistently and you DESERVE a day off. These are my tips for staying motivated:
1
Listen to your favourite music while working out - the gym will become your escape and ‘you time’
2
Understand the importance of exercise (past the superficial basis) - wanting to be healthy is just as important as wanting to look good!
3
Be a bit narcissistic! - you’re working hard and you deserve to check yourself out! Look in the mirror at the gym and be proud of your progress, even if its baby steps.
4
Take a friend to the gym with you - there is nothing better than having a girly catch up while growing a booty
5
PROGRESS PICTURES - i’ve said it before and i’ll say it again ! It is the best feeling looking back at where you started
7
WORKOUT OVERVIEW
WEEK 1
WEEK 2
WEEK 3
Day 1 - Legs
Day 1 - Legs
Day 1 - Legs
Day 2 - Ab Circuit
Day 2 - Ab Circuit
Day 2 - Ab Circuit
Day 3 - Cardio
Day 3 - Cardio
Day 3 - Cardio
Day 4 - Rest
Day 4 - Rest
Day 4 - Rest
Day 5 - Legs
Day 5 - Legs
Day 5 - Legs
Day 6 - Upper Body
Day 6 - Upper Body
Day 6 - Upper Body
Day 7 - Rest
Day 7 - Rest
Day 7 - Rest
WEEK 4
WEEK 5
WEEK 6
Day 1 - Legs
Day 1 - Legs
Day 1 - Legs
Day 2 - Ab Circuit
Day 2 - Ab Circuit
Day 2 - Ab Circuit
Day 3 - Cardio
Day 3 - Cardio
Day 3 - Cardio
Day 4 - Rest
Day 4 - Rest
Day 4 - Rest
Day 5 - Legs
Day 5 - Legs
Day 5 - Legs
Day 6 - Upper Body
Day 6 - Upper Body
Day 6 - Upper Body
Day 7 - Rest
Day 7 - Rest
Day 7 - Rest
WEEK 7
WEEK 8
Day 1 - Legs
Day 1 - Legs
Day 2 - Ab Circuit
Day 2 - Ab Circuit
Day 3 - Cardio
Day 3 - Cardio
Day 4 - Rest
Day 4 - Rest
Day 5 - Legs
Day 5 - Legs
Day 6 - Upper Body
Day 6 - Upper Body
Day 7 - Rest
Day 7 - Rest
WEEK 31
WEEK 1
DAY 1
EXERCISE
Landmine (Superset)
REPS
SETS
10 reps Landmine Squat 10 reps Landmine Deadlift
X4
ALL (20 reps) = 1 set Moderate weight
30 reps (light weight)
Abductor Machine
10 reps (heavy weight)
X4
Both (40 reps) = 1 set
Leg Press
10 reps (heavy weight)
X4
Hip Thrusts
10 reps (heavy weight)
X4
Cable Pull Through
15 reps (moderate
X4
weight)
10
WEEK 1
DAY 2
Crunch Twist
Alternating leg twist crunch
AB CIRCUIT 1 min per exercise, REPEAT
V-bounce
Straight leg raises
11
WEEK 1
DAY 3
EXERCISE 10 minutes - HIIT sprints (1 minutes sprint, 1 minutes break) Repeat 5X 5 minutes skipping (30 seconds on, 30 seconds rest)
20 jump squats, repeat 4X
20 burpees, repeat 4X
OR EXERCISE 10 minutes - bike (1 minute 90rpm, 1 minute 100+ rpm, 1 minute break) repeat 4X 5 minutes jumping jacks - (30 seconds on, 30 seconds rest) 5 minutes mountain climbers - (30 seconds on, 30 seconds rest) 20 jump squats, repeat 4X
12
WEEK 1
DAY 4
“The only person you need to be better than is the person you were yesterday” Jenny Lawson
13
WEEK 1
DAY 5
EXERCISE Deadlifts
Cables (Superset)
REPS
SETS
10 reps (heavy weight)
X4
10 reps Cable Squat 10 reps Cable Deadlift
X4 Both (20 reps) = 1 set Moderate weight
Abductor Machine
15 reps (heavy weight)
X4
Hip Thrusts
15 reps (heavy weight)
X4
Cable Pull Through
10 reps (heavy weight)
X4
Calf Raise
20 reps (moderate weight)
X4
14
WEEK 1
DAY 6
EXERCISE
REPS
SETS
12 reps Lat Pull Down
Cables
12 reps Upper-hand
(Superset)
Pulldown
X4
Both (24 reps) = 1 set Light weight
Seated Row
Upright Row (barbell)
Biceps Curl
12 reps (light weight)
X4
12 reps (light weight)
X4
12 reps (light weight)
X4
12 reps (light weight)
X4
12 reps (light weight)
X4
(barbell)
Front raise (dumbbell)
Tricep Pushdown (Cable)
15
WEEK 1
DAY 7
“The body achieves what the mind believes” - Napoleon Hill
16
WEEK 2
WEEK 2
DAY 1
EXERCISE
REPS
SETS
10 reps single leg - each leg (moderate weight)
Mini Leg Press
10 reps double leg (heavy weight)
X4
ALL (30 reps) = 1 set
Sumo Deadlift
12 reps (moderate
Cable Kick back
15 reps (moderate
weight)
X4
X4
weight)
Hip Thrusts
12 reps (heavy weight)
X4
20 reps (moderate
Abductor Machine
Landmine Squat
weight)
12 reps (moderate weight)
X4
X4
18
WEEK 2
DAY 2
Twisting Ball Crunch
Heel Touches
AB CIRCUIT
1 min per exercise, REPEAT
Flutter Kicks
Alternating leg twist crunch
19
WEEK 2
DAY 3
EXERCISE 10 minutes - HIIT sprints (1 minutes sprint, 1 minutes break) Repeat 5X 5 minutes skipping (30 seconds on, 30 seconds rest)
20 jump squats, repeat 4X
20 burpees, repeat 4X
OR EXERCISE 10 minutes - bike (1 minute 90rpm, 1 minute 100+ rpm, 1 minute break) repeat 4X 5 minutes jumping jacks - (30 seconds on, 30 seconds rest) 5 minutes mountain climbers - (30 seconds on, 30 seconds rest) 20 jump squats, repeat 4X
20
WEEK 2
DAY 4
“Don’t stop until you’re proud”
21
WEEK 2
DAY 5
EXERCISE Squats (Barbell)
REPS 12 reps (moderate weight)
Hip Thrust
12 reps (heavy weight)
Smith Machine
SETS X4
X4
Deadlifts
15 reps (heavy weight)
X4
Abductor Machine
20 reps (heavy weight)
X4
Use single leg
Mini leg press
20 reps (light weight) 10 reps (heavy weight)
X4
ALL (30 reps) = 1 set
Walking Lunges
20 steps (moderate weight)
X4
22
WEEK 2
DAY 6
EXERCISE Close Grip Pulldown (cable)
Bent Over Pulldown (Cable)
Biceps Curl (barbell)
REPS
SETS
12 reps (light weight)
X4
12 reps (light weight)
X4
12 reps (light weight)
X4
Lateral Raise
12 reps (light weight)
X4
Dumbbell arm
12 reps (light weight)
X4
12 reps (light weight)
X4
circles
Tricep Pushdown
23
WEEK 2
DAY 7
“Slow progress is better than no progress”
24
WEEK 31
WEEK 3
DAY 1
EXERCISE
REPS
SETS
12 reps starting on
Hip Thrust
moderate weight and Increasing weight after
X4
each set
Use single leg
Mini Leg Press (single leg)
15 reps (moderate
X4
weight)
20 reps (light weight)
Mini Leg Press (Double leg)
Cables
10 reps (heavy weight) ALL (30 reps) = 1 set
X4
10 reps cable squats 10 reps cable deadlifts
(Superset) Moderate weight
X4
ALL (20 reps) = 1 set
Abductor Machine
Calf Raises
20 reps (moderate weight)
20 reps (moderate weight)
X4
X4
26
WEEK 3
DAY 2
Twisting Ball Crunch
Body weight toe touch
AB CIRCUIT
1 min per exercise, REPEAT
Flutter Kicks
Alternating leg twist crunch
27
WEEK 3
DAY 3
EXERCISE 10 minutes - HIIT sprints (1 minutes sprint, 1 minutes break) Repeat 5X 5 minutes skipping (30 seconds on, 30 seconds rest)
20 jump squats, repeat 4X
20 burpees, repeat 4X
OR EXERCISE 10 minutes - bike (1 minute 90rpm, 1 minute 100+ rpm, 1 minute break) repeat 4X 5 minutes jumping jacks - (30 seconds on, 30 seconds rest) 5 minutes mountain climbers - (30 seconds on, 30 seconds rest) 20 jump squats, repeat 4X
28
WEEK 3
DAY4
“A 1 hour workout is only 4% of your day”
29
WEEK 3
DAY 5
EXERCISE
REPS
SETS
12 reps starting at a
Squats (Barbell)
moderate weight and increasing the weight after each set
Sumo Deadlift
12 reps (moderate
Abductor
20 reps (moderate
weight)
X4
X4
X4
weight)
Cable Pull Through
15 reps (moderate weight)
Smith Machine Squat
25 reps (moderate
(Feet Forward)
weight)
Walking Lunges
20 steps (moderate weight)
X4
X4
X4
30
WEEK 31
DAY 6
EXERCISE
REPS
SETS
Preacher Curl
12 reps (light weight)
X4
Pulldown (Cable)
12 reps (light weight)
X4
Bent over Pulldown
12 reps (light weight)
X4
12 reps (light weight)
X4
12 reps (light weight)
X4
12 reps (light weight)
X4
(Cable)
Tricep Pushdown (Cable)
Upright Row (Dumbbell)
Lateral Raise
31
WEEK 3
DAY 7
“It all comes down to 1 simple thing: How bad do you want it?”
32
WEEK 4
WEEK 4
DAY 1
EXERCISE
REPS
SETS
8 reps sumo deadlifts
Deadlifts (Superset)
8 reps Romanian deadlifts Moderate weight
X4
ALL (16 reps) = 1 set
10 reps
Hip Thrust
Hold at the top of the
X4
thrust for 2 seconds
10 reps single leg (each)
Hamstring Curl Machine
10 reps double leg ALL (30 reps) = 1 set
X4
10 reps single leg - each leg (moderate weight)
Mini Leg Press
10 reps double leg (heavy weight)
X4
ALL (30 reps) = 1 set
Abductor Machine
20 reps (moderate weight)
X4
20 reps (moderate weight)
Landmine Deadlift
Add weight, 15 reps
X4
Add weight, 10 reps Add weight, 5 reps
34
WEEK 4
DAY 2
“Once you see results, it becomes an addiction”
35
WEEK 4
DAY 3
EXERCISE 10 minutes - HIIT sprints (1 minutes sprint, 1 minutes break) Repeat 5X
5 minutes skipping (30 seconds on, 30 seconds rest)
20 jump squats, repeat 4X
20 burpees, repeat 4X
Twisting Ball Crunch
Body weight toe touch
AB CIRCUIT
1 min per exercise, REPEAT Flutter Kicks
Alternating leg twist crunch
WEEK 4
DAY 4
EXERCISE Hip Thrusts (With Abduction)
REPS
SETS
12 reps Abduction with a resistance band at the
X4
top of the thrust
20 reps (moderate weight)
Mini Leg Press
10 reps (heavy weight)
X4
ALL (30 reps) = 1 set
Cable Kick back
Landmine (Superset)
15 reps (moderate weight)
X4
10 landmine squats 10 landmine deadlifts
X4
ALL (20 reps) = 1 set
Add a resistance band
Abductor Machine (Resistance Band)
Walking lunges
20 reps (moderate weight)
20 steps (moderate weight)
X4
X4
37
WEEK 4
DAY 5
“The only workout you will ever regret is the one you didn’t start”
38
WEEK 4
DAY 6
EXERCISE
REPS
SETS
10 reps starting on moderate weight and
Deadlifts
increasing the weight after each set
X4
10 reps using single leg each leg (moderate weight)
Mini Leg Press
10 reps using double leg (heavy weight)
X4
ALL (30 reps) = 1 set
Cable squats
12 reps (heavy weight)
X4
Cable Pull Through
12 reps (heavy weight)
X4
30 reps (light weight)
Abductor Machine
10 reps (heavy weight)
X4
ALL (40 reps) = 1 set
Walking Lunges
20 steps (moderate weight)
X4
39
WEEK 4
DAY 7
EXERCISE
REPS
SETS
Preacher Curl
12 reps (light weight)
X4
Pulldown (Cable)
12 reps (light weight)
X4
Bent over Pulldown
12 reps (light weight)
X4
12 reps (light weight)
X4
12 reps (light weight)
X4
12 reps (light weight)
X4
(Cable)
Tricep Pushdown (Cable)
Upright Row (Dumbbell)
Lateral Raise
40
WEEK 5
WEEK 5
DAY 1
EXERCISE
REPS
SETS
20 reps (light weight)
Mini Leg Press
10 reps (heavy weight)
X4
Both (30 reps) = 1 set
Landmine (Superset)
10 reps landmine squats 10 reps landmine deadlifts
X4
Moderate weight ALL (20 reps) = 1 set Using a resistance
Hip thrust (With
band, Abduct at the top
Abduction)
of the thrust
X4
12 reps (heavy weight)
30 reps (light weight)
Abductor Machine
10 reps (heavy weight)
X4
ALL (40 reps) = 1 set
10 reps single leg - each leg (moderate weight)
Hamstring Curl
10 reps double leg
X4
(heavy weight) ALL (30 reps) = 1 set
Walking lunges
25 steps (moderate
X4
weight)
42
WEEK 5
DAY 2
“Wake up with determination, go to bed with satisfaction”
43
WEEK 5
DAY 3
EXERCISE 10 minutes - bike (1 minute 90rpm, 1 minute 100+ rpm, 1 minute break) repeat 4X 5 minutes jumping jacks - (30 seconds on, 30 seconds rest)
5 minutes mountain climbers - (30 seconds on, 30 seconds rest)
20 jump squats, repeat 4X
Twisting Ball Crunch
Body weight toe touch
AB CIRCUIT
1 min per exercise, REPEAT Flutter Kicks
Alternating leg twist crunch
WEEK 5
DAY 4
EXERCISE
REPS
SETS
Pyramid set 20 reps (light weight)
Squats (Barbell)
Add weight, 15 reps
X4
Add weight, 10 reps Add weight, 5 reps
Deadlifts
8 reps deadlift 8 reps romanian deadlift
(Superset) Moderate weight
X4
ALL (16 reps) = 1 set
Hip Thrusts (With Abduction)
Cable Pull Through
Abductor Machine (Resistance Band)
10 reps (heavy weight)
X4
12 reps (heavy weight)
X4
30 reps (light weight) 10 reps (heavy weight)
X4
ALL (40 reps) = 1 set
Calf Raises
20 reps (moderate weight)
X4
45
WEEK 5
DAY 5
EXERCISE Close Grip Pulldown (Cable)
Bent Over Pulldown (Cable)
Biceps Curl (Barbell)
Lateral Raise
REPS 12 reps (light weight)
X4
12 reps (light weight)
X4
12 reps (light weight)
X4
12 reps (light weight)
X4
12 reps (light weight)
X4
12 reps (light weight)
X4
(Dumbbells)
Arm Circles
SETS
(Dumbbells)
Tricep Pushdown (Cable)
46
WEEK 5
DAY 6
EXERCISE
REPS
SETS
10 reps single leg - each leg (moderate weight)
Mini Leg Press
10 reps double leg (heavy weight)
X4
ALL (30 reps) = 1 set
Sumo Deadlift
Cable Kick back
Hip Thrusts
Abductor Machine
Landmine Squat
12 reps (moderate weight)
15 reps (moderate weight)
12 reps (heavy weight)
20 reps (moderate weight)
12 reps (moderate weight)
X4
X4
X4
X4
X4
47
WEEK 5
DAY 7
“You may not be there yet but you’re closer than yesterday”
48
WEEK 6
WEEK 6
DAY 1
EXERCISE
REPS
SETS
12 reps Lat Pull Down
Cables
12 reps Upper-hand
(Superset)
Pulldown
X4
Both (24 reps) = 1 set Light weight
Seated Row (Cable)
Upright Row (Barbell)
Biceps Curl
12 reps (light weight)
X4
12 reps (light weight)
X4
12 reps (light weight)
X4
12 reps (light weight)
X4
12 reps (light weight)
X4
(Barbell)
Front raise (Dumbbells)
Tricep Pushdown (Cable)
50
WEEK 6
DAY 2
EXERCISE Deadlifts
REPS
SETS
10 reps normal 10 reps Romanian
(Superset) Moderate weight
X4
Both (20 reps) = 1 set
10 reps (heavy weight)
Hip Thrust
Hold for 2 seconds at the top of the thrust
X4
Landmine deadlift
10 reps (heavy weight)
Cable Pull Through
12 reps (heavy weight)
X4
Abductor Machine
15 reps (heavy weight)
X4
Calf Raises
30 reps (light weight)
X4
X4
51
WEEK 6
DAY 3
EXERCISE 10 minutes - HIIT sprints (1 minutes sprint, 1 minutes break) Repeat 5X
5 minutes skipping (30 seconds on, 30 seconds rest)
20 jump squats, repeat 4X
20 burpees, repeat 4X
Twisting Ball Crunch
Heel Touches
AB CIRCUIT
1 min per exercise, REPEAT Flutter Kicks
Alternating leg twist crunch
WEEK 6
DAY 4
“Be stronger than your excuses”
53
WEEK 6
DAY 5
EXERCISE
REPS
SETS
20 reps staring on light weight
Squats
Add wight, 15 reps Add weight, 10 reps
X4
Add weight 5 reps 20 reps single leg - each leg (moderate weight)
Mini Leg Press
10 reps double leg
X4
(heavy weight) ALL (30 reps) = 1 set
Smith Machine Deadlifts
10 reps (heavy weight)
X4
20 reps starting on moderate weight
Hip Thrusts
Add weight, 15 reps Add weight, 10 reps
X4
Add weight, 5 reps
Walking Lunges
25 steps (moderate
Abductor (Resistance
10 reps (heavy weight)
Band)
weight)
X4
X4
54
WEEK 6
DAY 6
“Its your workout, your time, own it”
55
WEEK 6
DAY 7
EXERCISE Landmine (Superset)
REPS
SETS
10 reps landmine squats 10 reps landmine deadlifts Moderate weight
X4
ALL (20 reps) = 1 set 15 reps single leg - each leg
Mini Leg Press
10 reps double leg
X4 ALL (40 reps) = 1 set
Cable Pull Through
10 reps (heavy weight)
X4
Cable Kick Backs
12 reps (moderate
X4
weight)
30 reps (light weight)
Abductor Machine
10 reps (heavy weight)
X4
ALL (40 reps) = 1 set
Walking Lunges (Dumbbells)
20 steps (moderate weight)
X4
56
WEEK 7
WEEK 7
DAY 1
“When you feel like quitting, think about why you started”
58
WEEK 7
DAY 2
EXERCISE 10 minutes - bike (1 minute 90rpm, 1 minute 100+ rpm, 1 minute break) repeat 4X 5 minutes jumping jacks - (30 seconds on, 30 seconds rest)
5 minutes mountain climbers - (30 seconds on, 30 seconds rest)
20 jump squats, repeat 4X
Twisting Ball Crunch
Body weight toe touch
AB CIRCUIT
1 min per exercise, REPEAT Flutter Kicks
Alternating leg twist crunch
WEEK 7
DAY 3
EXERCISE
REPS
Squats with
12 reps (moderate
resistance Band
weight)
Deadlifts with
12 reps (moderate
resistance band
weight)
SETS X4
X4
30 reps (light weight)
Mini Leg Press
10 reps (heavy weight)
X4 ALL (40 reps) = 1 set
Pyramid 20 reps staring
Hip Thrusts
moderate weight
X4
add weight, 15 reps add weight, 10 reps add weight, 5 reps
Hamstring Curl
Walking Lunges
10 reps single leg (Each) 10 reps double leg
25 steps (moderate weight)
X4
X4
60
Booty Building Guide
WEEK 7 @Taylorka
DAY 4
“Its not easy, but its worth it”
61
WEEK 7
DAY 5
EXERCISE Close Grip Pulldown (cable)
Bent Over Pulldown (Cable)
Biceps Curl (barbell)
REPS
SETS
12 reps (light weight)
X4
12 reps (light weight)
X4
12 reps (light weight)
X4
Lateral Raise
12 reps (light weight)
X4
Dumbbell arm
12 reps (light weight)
X4
12 reps (light weight)
X4
circles
Tricep Pushdown
62
WEEK 7
DAY 6
EXERCISE
REPS
SETS
Pyramid 20 reps staring
Hip Thrusts
moderate weight add weight, 15 reps
X4
add weight, 10 reps add weight, 5 reps
Deadlifts (Superset)
8 reps Normal 8 reps Romanian
X4
ALL (16 reps) = 1 set
Landmine (Superset)
Go heavier than last time! 8 reps landmine squat
X4
8 reps landmine deadlift ALL (16 res ) = 1 set
Mini Leg Press
Abductor Machine with resistance band
30 reps (light weight) 10 reps (heavy weight)
X4
20 reps (light weight) 10 reps (heavy weight)
X4
Both (30 reps) = 1 set
Walking Lunges
20 steps (heavy weight)
X4
63
WEEK 7
DAY 8
“If it doesn’t challenge you, it doesn’t change you”
64
WEEK 8
WEEK 8
DAY 1
EXERCISE
REPS
SETS
20 reps (light weight)
Squats with resistance band
10 reps (heavy weight) Both (30 reps) = 1 set
X4
Pyramid 20 reps staring
Hip Thrusts
moderate weight add weight, 15 reps
X4
add weight, 10 reps add weight, 5 reps
8 reps normal
Deadlifts
8 reps romanian
X4
ALL (16 reps) = 1 set
Cable Pull Through
Walking lunges
Leg Press
12 reps (heavy weight)
X4
20 steps (moderate weight)
10 reps (heavy weight)
X4
X4
66
WEEK 8
DAY 2
EXERCISE 10 minutes - HIIT sprints (1 minutes sprint, 1 minutes break) Repeat 5X
5 minutes skipping (30 seconds on, 30 seconds rest)
20 jump squats, repeat 4X
20 burpees, repeat 4X
Twisting Ball Crunch
Body weight toe touch
AB CIRCUIT
1 min per exercise, REPEAT Flutter Kicks
Alternating leg twist crunch
WEEK 8
DAY 3
EXERCISE Close Grip Pulldown (cable)
Bent Over Pulldown (Cable)
Biceps Curl (barbell)
REPS
SETS
12 reps (light weight)
X4
12 reps (light weight)
X4
12 reps (light weight)
X4
Lateral Raise
12 reps (light weight)
X4
Dumbbell arm
12 reps (light weight)
X4
12 reps (light weight)
X4
circles
Tricep Pushdown
68
WEEK 8
DAY 4
EXERCISE
REPS
SETS
Pyramid 20 reps staring
Squats
moderate weight add weight, 15 reps
X4
add weight, 10 reps add weight, 5 reps
10 reps single leg - each
Mini Leg Press
leg (moderate weight)
X4
10 reps double leg (heavy weight) ALL (30 reps) = 1 set
Smith Machine
10 reps (heavy weight)
X4
(deadlifts)
10 reps
Hip Thrusts With resistance band
Cable Pull Through
Abductor with resistance band
abduction at the top of the thrust
X4
10 reps (heavy weight)
X4
10 reps (heavy weight)
X4
69
WEEK 8
DAY 5
“Fall in love with taking care of yourself”
70
WEEK 8
DAY 6
EXERCISE
REPS
Squats with
12 reps (moderate
resistance band
weight)
SETS X4
8 reps normal
Deadlifts with resistance band
8 reps romanian
X4 Both (16 reps) = 1 set
30 reps (light weight)
Mini Leg Press
10 reps (heavy weight)
X4
Both (40 reps) = 1 set
Pyramid 20 reps staring
Hip Thrusts
moderate weight add weight, 15 reps
X4
add weight, 10 reps add weight, 5 reps
10 reps single leg - each leg
Hamstring Curl
10 reps double leg
X4
Moderate weight ALL (30 reps) = 1 set
Walking Lunges
30 steps (moderate weight)
X4
71
WEEK 8
HOORAY YOU DID IT!
CONGRATULATIONS!
TAYLORKAYTEEE
INTRODUCTION
Hey you! Welcome to my fitness plan. I am so excited for you to start this journey with me!
My Fitness Journey I started my fitness journey three years ago, it’s been a bumpy ride but also a huge experience. I have learned so much in the process and achieved so many goals of mineyep it feels amazing! Now I want to try and help people achieve their goals too, This guide is based on years of experience, trialling many different exercises, combinations of exercises, supersets, pyramid sets… everything! I’m so happy to finally share this with you! In this guide you will find:
-
Scientific background to the gluteus muscles (in other words, the booty!) Scientific background on how to grow muscle Nutritional GUIDELINES (not an eating plan, but a guide to help you) Information about warming up An 8 week fitness plan containing: - 1 ab workout per week - 1 upper body day per week - 2-3 Leg/Glute days per week - Access to this guide on the AFLETE app, with a workout tracker and videos for each exercise!
One last thing… PLEASE take progress pictures (the best way to track your progress) and send them to me once you have completed the 8 weeks. I can’t wait to see!
Kate Taylor is not a qualified trainer and does not take give any assurance to the results this guide may achieve. She is also not liable for any losses or damages occurring due to this guide. Make sure you have spoken to your doctor or other health professional as this guide is for inspirational purposes only. By reading this guide you agree that you have read this disclaimer.
3
SCIENTIFIC BACKGROUND
Gluteus Maximus
- largest muscle in the body
- powerful hip extensor and external rotator
Gluteus Medius
Gluteus Minimus
- powerful hip abductors and internal rotators
- powerful hip
abductors and internal rotators
Benefits to strengthening the gluteal muscles: improves posture prevents injury and pain physique improvements Since the gluteus maximus is the largest (arguably most powerful) muscle in the body, it needs to be allotted a large amount of training focus. simple right? Many people do not notice improvements because the exercises they are doing are proportionately growing their legs (quads, hamstrings) therefore making glute growth less noticeable! To grow your glutes at a higher ratio to the rest of your lower body, you need to be performing more isolation exercises in your lower body training day! Isolation exercises specifically target a primary muscle e.g. the gluteus maximus. high weight/low reps OR low weight/high reps? The gluteus maximus consists of 2 types of muscle fibres : 50% slow-twitch muscle fibres 50% fast-twitch muscle fibres Slow-twitch muscle fibres show greater muscle growth when lighter weights are li"ed until failure (also known as, high reps, low weight). Slow-twitch fibres cannot grow as large as fast-twitch fibres. However, slow-twitch fibre growth is still very significant if you want to maximise gluteal hypertrophy. An example of the importance is that body builders appear more muscular than powerli"ers - powerli"ers are focusing on high weight, almost ignoring their slow-twitch fibres.
4
SCIENTIFIC BACKGROUND
‘How can I build a booty?’ The golden question! However, the answer is not as simple as you may think. To succeed in building muscle… you must understand HOW muscles grow and what you can do to inflict this. The aim is muscle hypertrophy (muscle gain). There are 2 primary mechanisms for hypertrophy:
Mechanical tension :
passive elastic tension - placing tension on a muscle by stretching it without letting it contract active tension - placing tension on a muscle by flexing it as hard as possible through an isometric contraction.
When you li" weights through a full range of motion, the muscles are placed under a combination of passive and active tension
Metabolic stress :
The burning feeling you get when you’re targeting a muscle and the pump you receive. This is brought around by: the occlusion of veins by the persistent muscle contractions, preventing the blood from escaping. the lack of oxygen supply in muscles due to veins being trapped the build up of metabolic byproducts (lactate) and increased hormonal surge the cell swelling. Resulting in a ‘pump’ - this is due to the pooling of blood
Both of these mechanisms must be utilised with progressive overload (basically, the increase in stress on the muscle). Throughout time, your muscles get bigger/stronger and what once fatigued your muscles… may no longer! This is where progressive overload comes in. You must be challenging yourself and making greater demands from your skeletal muscle regularly. This is essentially ‘shocking’ your muscles…making sure they don’t get used to your routine!
5
NUTRITION
So where does nutrition come in? Building ‘muscle proteins’ requires a variety of amino acids, some of these are obtained via food. When you exercise, the body needs more amino acids than usual to repair damaged muscle fibres, Strength training works synergistically with optimal caloric and protein intake to repair and build muscle protein, resulting in muscle hypertrophy.
Protein
Protein is said to be the most important macronutrient for growing muscle and loosing fat. Most studies indicated that a protein intake of 1.6-2.0 g/kg/day is sufficient to maximise muscle protein synthesis and optimise strength gains and hypertrophy. Most studies conclude that the time of day and amount of meals doesn’t matter as long as you reach the daily goal!
Carbohydrates Carbs are important for fuelling your workouts and keeping your energy levels high. If you lack energy, you will not perform to your maximum ability in your weight li"ing session (therefore less gains).
Fat
Many people are scared of eating fat. However, fat is important in many ways including, maintaining hormone levels, performance reasons, taste and feeling satisfied with your meal.
In terms of total calories, to get an EXACT number, it completely depends on your body, including: your metabolism, you body fat%, lean mass etc. however, you can use online calculators that will give you a general idea which will be close enough.
Example Macros I weigh 54kg and I am eating in calorific surplus for muscle gain. This will not necessarily work for you and should only be used as a guide! Calories: 1850 Carbohydrates: 254g (55% of my intake) Protein: 93g (20% of my intake) Fat: 51g (25% of my intake) You can track your calorific intake by either writing it down in a diary or you can download an app for your phone. I recommend ‘MyFitnessPal’.
6
WARMING UP Most people in this day and age spend a lot of time sitting down (usually sat at a desk all day for work). This can result in your glutes becoming ‘underactive’ - less active than they should be. They can loose blood supply and neural input! This is where warming up and ‘glute activation’ comes in! Warming up your glutes is simply contracting your gluteus muscles prior to a workout to prepare them for a workout. Warming up is also important before any strenuous activity so that you don’t risk injury and can get the most out of your workout Glute activation exercises can be body weight or with a resistance band. Exercises include: Squats, Glute Bridges, Donkey Kickbacks, abduction. Try and do as many reps of these as you can until you feel your glutes firing up!
STAYING MOTIVATED Everybody has times where they’d rather stay at home and watch the rest of a season on Netflix, it’s completely normal for the novelty of the gym to wear off when you aren’t seeing results as quickly as you’d imagined. However, this is what separates people who succeed their goals and people who don’t! If you start getting into the habit of thinking ‘i’ll just skip it today, I can go tomorrow’ it will become a never ending cycle (trust me, I know!) Don’t have a day off because you’re pushing your problems into tomorrow. If you’re going to have a day off, let it be because you’ve been working hard and consistently and you DESERVE a day off. These are my tips for staying motivated:
1
Listen to your favourite music while working out - the gym will become your escape and ‘you time’
2
Understand the importance of exercise (past the superficial basis) - wanting to be healthy is just as important as wanting to look good!
3
Be a bit narcissistic! - you’re working hard and you deserve to check yourself out! Look in the mirror at the gym and be proud of your progress, even if its baby steps.
4
Take a friend to the gym with you - there is nothing better than having a girly catch up while growing a booty
5
PROGRESS PICTURES - i’ve said it before and i’ll say it again ! It is the best feeling looking back at where you started
7
WORKOUT OVERVIEW
WEEK 1
WEEK 2
WEEK 3
Day 1 - Legs
Day 1 - Legs
Day 1 - Legs
Day 2 - Ab Circuit
Day 2 - Ab Circuit
Day 2 - Ab Circuit
Day 3 - Cardio
Day 3 - Cardio
Day 3 - Cardio
Day 4 - Rest
Day 4 - Rest
Day 4 - Rest
Day 5 - Legs
Day 5 - Legs
Day 5 - Legs
Day 6 - Upper Body
Day 6 - Upper Body
Day 6 - Upper Body
Day 7 - Rest
Day 7 - Rest
Day 7 - Rest
WEEK 4
WEEK 5
WEEK 6
Day 1 - Legs
Day 1 - Legs
Day 1 - Legs
Day 2 - Ab Circuit
Day 2 - Ab Circuit
Day 2 - Ab Circuit
Day 3 - Cardio
Day 3 - Cardio
Day 3 - Cardio
Day 4 - Rest
Day 4 - Rest
Day 4 - Rest
Day 5 - Legs
Day 5 - Legs
Day 5 - Legs
Day 6 - Upper Body
Day 6 - Upper Body
Day 6 - Upper Body
Day 7 - Rest
Day 7 - Rest
Day 7 - Rest
WEEK 7
WEEK 8
Day 1 - Legs
Day 1 - Legs
Day 2 - Ab Circuit
Day 2 - Ab Circuit
Day 3 - Cardio
Day 3 - Cardio
Day 4 - Rest
Day 4 - Rest
Day 5 - Legs
Day 5 - Legs
Day 6 - Upper Body
Day 6 - Upper Body
Day 7 - Rest
Day 7 - Rest
WEEK 31
WEEK 1
DAY 1
EXERCISE
Landmine (Superset)
REPS
SETS
10 reps Landmine Squat 10 reps Landmine Deadlift
X4
ALL (20 reps) = 1 set Moderate weight
30 reps (light weight)
Abductor Machine
10 reps (heavy weight)
X4
Both (40 reps) = 1 set
Leg Press
10 reps (heavy weight)
X4
Hip Thrusts
10 reps (heavy weight)
X4
Cable Pull Through
15 reps (moderate
X4
weight)
10
WEEK 1
DAY 2
Crunch Twist
Alternating leg twist crunch
AB CIRCUIT 1 min per exercise, REPEAT
V-bounce
Straight leg raises
11
WEEK 1
DAY 3
EXERCISE 10 minutes - HIIT sprints (1 minutes sprint, 1 minutes break) Repeat 5X 5 minutes skipping (30 seconds on, 30 seconds rest)
20 jump squats, repeat 4X
20 burpees, repeat 4X
OR EXERCISE 10 minutes - bike (1 minute 90rpm, 1 minute 100+ rpm, 1 minute break) repeat 4X 5 minutes jumping jacks - (30 seconds on, 30 seconds rest) 5 minutes mountain climbers - (30 seconds on, 30 seconds rest) 20 jump squats, repeat 4X
12
WEEK 1
DAY 4
“The only person you need to be better than is the person you were yesterday” Jenny Lawson
13
WEEK 1
DAY 5
EXERCISE Deadlifts
Cables (Superset)
REPS
SETS
10 reps (heavy weight)
X4
10 reps Cable Squat 10 reps Cable Deadlift
X4 Both (20 reps) = 1 set Moderate weight
Abductor Machine
15 reps (heavy weight)
X4
Hip Thrusts
15 reps (heavy weight)
X4
Cable Pull Through
10 reps (heavy weight)
X4
Calf Raise
20 reps (moderate weight)
X4
14
WEEK 1
DAY 6
EXERCISE
REPS
SETS
12 reps Lat Pull Down
Cables
12 reps Upper-hand
(Superset)
Pulldown
X4
Both (24 reps) = 1 set Light weight
Seated Row
Upright Row (barbell)
Biceps Curl
12 reps (light weight)
X4
12 reps (light weight)
X4
12 reps (light weight)
X4
12 reps (light weight)
X4
12 reps (light weight)
X4
(barbell)
Front raise (dumbbell)
Tricep Pushdown (Cable)
15
WEEK 1
DAY 7
“The body achieves what the mind believes” - Napoleon Hill
16
WEEK 2
WEEK 2
DAY 1
EXERCISE
REPS
SETS
10 reps single leg - each leg (moderate weight)
Mini Leg Press
10 reps double leg (heavy weight)
X4
ALL (30 reps) = 1 set
Sumo Deadlift
12 reps (moderate
Cable Kick back
15 reps (moderate
weight)
X4
X4
weight)
Hip Thrusts
12 reps (heavy weight)
X4
20 reps (moderate
Abductor Machine
Landmine Squat
weight)
12 reps (moderate weight)
X4
X4
18
WEEK 2
DAY 2
Twisting Ball Crunch
Heel Touches
AB CIRCUIT
1 min per exercise, REPEAT
Flutter Kicks
Alternating leg twist crunch
19
WEEK 2
DAY 3
EXERCISE 10 minutes - HIIT sprints (1 minutes sprint, 1 minutes break) Repeat 5X 5 minutes skipping (30 seconds on, 30 seconds rest)
20 jump squats, repeat 4X
20 burpees, repeat 4X
OR EXERCISE 10 minutes - bike (1 minute 90rpm, 1 minute 100+ rpm, 1 minute break) repeat 4X 5 minutes jumping jacks - (30 seconds on, 30 seconds rest) 5 minutes mountain climbers - (30 seconds on, 30 seconds rest) 20 jump squats, repeat 4X
20
WEEK 2
DAY 4
“Don’t stop until you’re proud”
21
WEEK 2
DAY 5
EXERCISE Squats (Barbell)
REPS 12 reps (moderate weight)
Hip Thrust
12 reps (heavy weight)
Smith Machine
SETS X4
X4
Deadlifts
15 reps (heavy weight)
X4
Abductor Machine
20 reps (heavy weight)
X4
Use single leg
Mini leg press
20 reps (light weight) 10 reps (heavy weight)
X4
ALL (30 reps) = 1 set
Walking Lunges
20 steps (moderate weight)
X4
22
WEEK 2
DAY 6
EXERCISE Close Grip Pulldown (cable)
Bent Over Pulldown (Cable)
Biceps Curl (barbell)
REPS
SETS
12 reps (light weight)
X4
12 reps (light weight)
X4
12 reps (light weight)
X4
Lateral Raise
12 reps (light weight)
X4
Dumbbell arm
12 reps (light weight)
X4
12 reps (light weight)
X4
circles
Tricep Pushdown
23
WEEK 2
DAY 7
“Slow progress is better than no progress”
24
WEEK 31
WEEK 3
DAY 1
EXERCISE
REPS
SETS
12 reps starting on
Hip Thrust
moderate weight and Increasing weight after
X4
each set
Use single leg
Mini Leg Press (single leg)
15 reps (moderate
X4
weight)
20 reps (light weight)
Mini Leg Press (Double leg)
Cables
10 reps (heavy weight) ALL (30 reps) = 1 set
X4
10 reps cable squats 10 reps cable deadlifts
(Superset) Moderate weight
X4
ALL (20 reps) = 1 set
Abductor Machine
Calf Raises
20 reps (moderate weight)
20 reps (moderate weight)
X4
X4
26
WEEK 3
DAY 2
Twisting Ball Crunch
Body weight toe touch
AB CIRCUIT
1 min per exercise, REPEAT
Flutter Kicks
Alternating leg twist crunch
27
WEEK 3
DAY 3
EXERCISE 10 minutes - HIIT sprints (1 minutes sprint, 1 minutes break) Repeat 5X 5 minutes skipping (30 seconds on, 30 seconds rest)
20 jump squats, repeat 4X
20 burpees, repeat 4X
OR EXERCISE 10 minutes - bike (1 minute 90rpm, 1 minute 100+ rpm, 1 minute break) repeat 4X 5 minutes jumping jacks - (30 seconds on, 30 seconds rest) 5 minutes mountain climbers - (30 seconds on, 30 seconds rest) 20 jump squats, repeat 4X
28
WEEK 3
DAY4
“A 1 hour workout is only 4% of your day”
29
WEEK 3
DAY 5
EXERCISE
REPS
SETS
12 reps starting at a
Squats (Barbell)
moderate weight and increasing the weight after each set
Sumo Deadlift
12 reps (moderate
Abductor
20 reps (moderate
weight)
X4
X4
X4
weight)
Cable Pull Through
15 reps (moderate weight)
Smith Machine Squat
25 reps (moderate
(Feet Forward)
weight)
Walking Lunges
20 steps (moderate weight)
X4
X4
X4
30
WEEK 31
DAY 6
EXERCISE
REPS
SETS
Preacher Curl
12 reps (light weight)
X4
Pulldown (Cable)
12 reps (light weight)
X4
Bent over Pulldown
12 reps (light weight)
X4
12 reps (light weight)
X4
12 reps (light weight)
X4
12 reps (light weight)
X4
(Cable)
Tricep Pushdown (Cable)
Upright Row (Dumbbell)
Lateral Raise
31
WEEK 3
DAY 7
“It all comes down to 1 simple thing: How bad do you want it?”
32
WEEK 4
WEEK 4
DAY 1
EXERCISE
REPS
SETS
8 reps sumo deadlifts
Deadlifts (Superset)
8 reps Romanian deadlifts Moderate weight
X4
ALL (16 reps) = 1 set
10 reps
Hip Thrust
Hold at the top of the
X4
thrust for 2 seconds
10 reps single leg (each)
Hamstring Curl Machine
10 reps double leg ALL (30 reps) = 1 set
X4
10 reps single leg - each leg (moderate weight)
Mini Leg Press
10 reps double leg (heavy weight)
X4
ALL (30 reps) = 1 set
Abductor Machine
20 reps (moderate weight)
X4
20 reps (moderate weight)
Landmine Deadlift
Add weight, 15 reps
X4
Add weight, 10 reps Add weight, 5 reps
34
WEEK 4
DAY 2
“Once you see results, it becomes an addiction”
35
WEEK 4
DAY 3
EXERCISE 10 minutes - HIIT sprints (1 minutes sprint, 1 minutes break) Repeat 5X
5 minutes skipping (30 seconds on, 30 seconds rest)
20 jump squats, repeat 4X
20 burpees, repeat 4X
Twisting Ball Crunch
Body weight toe touch
AB CIRCUIT
1 min per exercise, REPEAT Flutter Kicks
Alternating leg twist crunch
WEEK 4
DAY 4
EXERCISE Hip Thrusts (With Abduction)
REPS
SETS
12 reps Abduction with a resistance band at the
X4
top of the thrust
20 reps (moderate weight)
Mini Leg Press
10 reps (heavy weight)
X4
ALL (30 reps) = 1 set
Cable Kick back
Landmine (Superset)
15 reps (moderate weight)
X4
10 landmine squats 10 landmine deadlifts
X4
ALL (20 reps) = 1 set
Add a resistance band
Abductor Machine (Resistance Band)
Walking lunges
20 reps (moderate weight)
20 steps (moderate weight)
X4
X4
37
WEEK 4
DAY 5
“The only workout you will ever regret is the one you didn’t start”
38
WEEK 4
DAY 6
EXERCISE
REPS
SETS
10 reps starting on moderate weight and
Deadlifts
increasing the weight after each set
X4
10 reps using single leg each leg (moderate weight)
Mini Leg Press
10 reps using double leg (heavy weight)
X4
ALL (30 reps) = 1 set
Cable squats
12 reps (heavy weight)
X4
Cable Pull Through
12 reps (heavy weight)
X4
30 reps (light weight)
Abductor Machine
10 reps (heavy weight)
X4
ALL (40 reps) = 1 set
Walking Lunges
20 steps (moderate weight)
X4
39
WEEK 4
DAY 7
EXERCISE
REPS
SETS
Preacher Curl
12 reps (light weight)
X4
Pulldown (Cable)
12 reps (light weight)
X4
Bent over Pulldown
12 reps (light weight)
X4
12 reps (light weight)
X4
12 reps (light weight)
X4
12 reps (light weight)
X4
(Cable)
Tricep Pushdown (Cable)
Upright Row (Dumbbell)
Lateral Raise
40
WEEK 5
WEEK 5
DAY 1
EXERCISE
REPS
SETS
20 reps (light weight)
Mini Leg Press
10 reps (heavy weight)
X4
Both (30 reps) = 1 set
Landmine (Superset)
10 reps landmine squats 10 reps landmine deadlifts
X4
Moderate weight ALL (20 reps) = 1 set Using a resistance
Hip thrust (With
band, Abduct at the top
Abduction)
of the thrust
X4
12 reps (heavy weight)
30 reps (light weight)
Abductor Machine
10 reps (heavy weight)
X4
ALL (40 reps) = 1 set
10 reps single leg - each leg (moderate weight)
Hamstring Curl
10 reps double leg
X4
(heavy weight) ALL (30 reps) = 1 set
Walking lunges
25 steps (moderate
X4
weight)
42
WEEK 5
DAY 2
“Wake up with determination, go to bed with satisfaction”
43
WEEK 5
DAY 3
EXERCISE 10 minutes - bike (1 minute 90rpm, 1 minute 100+ rpm, 1 minute break) repeat 4X 5 minutes jumping jacks - (30 seconds on, 30 seconds rest)
5 minutes mountain climbers - (30 seconds on, 30 seconds rest)
20 jump squats, repeat 4X
Twisting Ball Crunch
Body weight toe touch
AB CIRCUIT
1 min per exercise, REPEAT Flutter Kicks
Alternating leg twist crunch
WEEK 5
DAY 4
EXERCISE
REPS
SETS
Pyramid set 20 reps (light weight)
Squats (Barbell)
Add weight, 15 reps
X4
Add weight, 10 reps Add weight, 5 reps
Deadlifts
8 reps deadlift 8 reps romanian deadlift
(Superset) Moderate weight
X4
ALL (16 reps) = 1 set
Hip Thrusts (With Abduction)
Cable Pull Through
Abductor Machine (Resistance Band)
10 reps (heavy weight)
X4
12 reps (heavy weight)
X4
30 reps (light weight) 10 reps (heavy weight)
X4
ALL (40 reps) = 1 set
Calf Raises
20 reps (moderate weight)
X4
45
WEEK 5
DAY 5
EXERCISE Close Grip Pulldown (Cable)
Bent Over Pulldown (Cable)
Biceps Curl (Barbell)
Lateral Raise
REPS 12 reps (light weight)
X4
12 reps (light weight)
X4
12 reps (light weight)
X4
12 reps (light weight)
X4
12 reps (light weight)
X4
12 reps (light weight)
X4
(Dumbbells)
Arm Circles
SETS
(Dumbbells)
Tricep Pushdown (Cable)
46
WEEK 5
DAY 6
EXERCISE
REPS
SETS
10 reps single leg - each leg (moderate weight)
Mini Leg Press
10 reps double leg (heavy weight)
X4
ALL (30 reps) = 1 set
Sumo Deadlift
Cable Kick back
Hip Thrusts
Abductor Machine
Landmine Squat
12 reps (moderate weight)
15 reps (moderate weight)
12 reps (heavy weight)
20 reps (moderate weight)
12 reps (moderate weight)
X4
X4
X4
X4
X4
47
WEEK 5
DAY 7
“You may not be there yet but you’re closer than yesterday”
48
WEEK 6
WEEK 6
DAY 1
EXERCISE
REPS
SETS
12 reps Lat Pull Down
Cables
12 reps Upper-hand
(Superset)
Pulldown
X4
Both (24 reps) = 1 set Light weight
Seated Row (Cable)
Upright Row (Barbell)
Biceps Curl
12 reps (light weight)
X4
12 reps (light weight)
X4
12 reps (light weight)
X4
12 reps (light weight)
X4
12 reps (light weight)
X4
(Barbell)
Front raise (Dumbbells)
Tricep Pushdown (Cable)
50
WEEK 6
DAY 2
EXERCISE Deadlifts
REPS
SETS
10 reps normal 10 reps Romanian
(Superset) Moderate weight
X4
Both (20 reps) = 1 set
10 reps (heavy weight)
Hip Thrust
Hold for 2 seconds at the top of the thrust
X4
Landmine deadlift
10 reps (heavy weight)
Cable Pull Through
12 reps (heavy weight)
X4
Abductor Machine
15 reps (heavy weight)
X4
Calf Raises
30 reps (light weight)
X4
X4
51
WEEK 6
DAY 3
EXERCISE 10 minutes - HIIT sprints (1 minutes sprint, 1 minutes break) Repeat 5X
5 minutes skipping (30 seconds on, 30 seconds rest)
20 jump squats, repeat 4X
20 burpees, repeat 4X
Twisting Ball Crunch
Heel Touches
AB CIRCUIT
1 min per exercise, REPEAT Flutter Kicks
Alternating leg twist crunch
WEEK 6
DAY 4
“Be stronger than your excuses”
53
WEEK 6
DAY 5
EXERCISE
REPS
SETS
20 reps staring on light weight
Squats
Add wight, 15 reps Add weight, 10 reps
X4
Add weight 5 reps 20 reps single leg - each leg (moderate weight)
Mini Leg Press
10 reps double leg
X4
(heavy weight) ALL (30 reps) = 1 set
Smith Machine Deadlifts
10 reps (heavy weight)
X4
20 reps starting on moderate weight
Hip Thrusts
Add weight, 15 reps Add weight, 10 reps
X4
Add weight, 5 reps
Walking Lunges
25 steps (moderate
Abductor (Resistance
10 reps (heavy weight)
Band)
weight)
X4
X4
54
WEEK 6
DAY 6
“Its your workout, your time, own it”
55
WEEK 6
DAY 7
EXERCISE Landmine (Superset)
REPS
SETS
10 reps landmine squats 10 reps landmine deadlifts Moderate weight
X4
ALL (20 reps) = 1 set 15 reps single leg - each leg
Mini Leg Press
10 reps double leg
X4 ALL (40 reps) = 1 set
Cable Pull Through
10 reps (heavy weight)
X4
Cable Kick Backs
12 reps (moderate
X4
weight)
30 reps (light weight)
Abductor Machine
10 reps (heavy weight)
X4
ALL (40 reps) = 1 set
Walking Lunges (Dumbbells)
20 steps (moderate weight)
X4
56
WEEK 7
WEEK 7
DAY 1
“When you feel like quitting, think about why you started”
58
WEEK 7
DAY 2
EXERCISE 10 minutes - bike (1 minute 90rpm, 1 minute 100+ rpm, 1 minute break) repeat 4X 5 minutes jumping jacks - (30 seconds on, 30 seconds rest)
5 minutes mountain climbers - (30 seconds on, 30 seconds rest)
20 jump squats, repeat 4X
Twisting Ball Crunch
Body weight toe touch
AB CIRCUIT
1 min per exercise, REPEAT Flutter Kicks
Alternating leg twist crunch
WEEK 7
DAY 3
EXERCISE
REPS
Squats with
12 reps (moderate
resistance Band
weight)
Deadlifts with
12 reps (moderate
resistance band
weight)
SETS X4
X4
30 reps (light weight)
Mini Leg Press
10 reps (heavy weight)
X4 ALL (40 reps) = 1 set
Pyramid 20 reps staring
Hip Thrusts
moderate weight
X4
add weight, 15 reps add weight, 10 reps add weight, 5 reps
Hamstring Curl
Walking Lunges
10 reps single leg (Each) 10 reps double leg
25 steps (moderate weight)
X4
X4
60
Booty Building Guide
WEEK 7 @Taylorka
DAY 4
“Its not easy, but its worth it”
61
WEEK 7
DAY 5
EXERCISE Close Grip Pulldown (cable)
Bent Over Pulldown (Cable)
Biceps Curl (barbell)
REPS
SETS
12 reps (light weight)
X4
12 reps (light weight)
X4
12 reps (light weight)
X4
Lateral Raise
12 reps (light weight)
X4
Dumbbell arm
12 reps (light weight)
X4
12 reps (light weight)
X4
circles
Tricep Pushdown
62
WEEK 7
DAY 6
EXERCISE
REPS
SETS
Pyramid 20 reps staring
Hip Thrusts
moderate weight add weight, 15 reps
X4
add weight, 10 reps add weight, 5 reps
Deadlifts (Superset)
8 reps Normal 8 reps Romanian
X4
ALL (16 reps) = 1 set
Landmine (Superset)
Go heavier than last time! 8 reps landmine squat
X4
8 reps landmine deadlift ALL (16 res ) = 1 set
Mini Leg Press
Abductor Machine with resistance band
30 reps (light weight) 10 reps (heavy weight)
X4
20 reps (light weight) 10 reps (heavy weight)
X4
Both (30 reps) = 1 set
Walking Lunges
20 steps (heavy weight)
X4
63
WEEK 7
DAY 8
“If it doesn’t challenge you, it doesn’t change you”
64
WEEK 8
WEEK 8
DAY 1
EXERCISE
REPS
SETS
20 reps (light weight)
Squats with resistance band
10 reps (heavy weight) Both (30 reps) = 1 set
X4
Pyramid 20 reps staring
Hip Thrusts
moderate weight add weight, 15 reps
X4
add weight, 10 reps add weight, 5 reps
8 reps normal
Deadlifts
8 reps romanian
X4
ALL (16 reps) = 1 set
Cable Pull Through
Walking lunges
Leg Press
12 reps (heavy weight)
X4
20 steps (moderate weight)
10 reps (heavy weight)
X4
X4
66
WEEK 8
DAY 2
EXERCISE 10 minutes - HIIT sprints (1 minutes sprint, 1 minutes break) Repeat 5X
5 minutes skipping (30 seconds on, 30 seconds rest)
20 jump squats, repeat 4X
20 burpees, repeat 4X
Twisting Ball Crunch
Body weight toe touch
AB CIRCUIT
1 min per exercise, REPEAT Flutter Kicks
Alternating leg twist crunch
WEEK 8
DAY 3
EXERCISE Close Grip Pulldown (cable)
Bent Over Pulldown (Cable)
Biceps Curl (barbell)
REPS
SETS
12 reps (light weight)
X4
12 reps (light weight)
X4
12 reps (light weight)
X4
Lateral Raise
12 reps (light weight)
X4
Dumbbell arm
12 reps (light weight)
X4
12 reps (light weight)
X4
circles
Tricep Pushdown
68
WEEK 8
DAY 4
EXERCISE
REPS
SETS
Pyramid 20 reps staring
Squats
moderate weight add weight, 15 reps
X4
add weight, 10 reps add weight, 5 reps
10 reps single leg - each
Mini Leg Press
leg (moderate weight)
X4
10 reps double leg (heavy weight) ALL (30 reps) = 1 set
Smith Machine
10 reps (heavy weight)
X4
(deadlifts)
10 reps
Hip Thrusts With resistance band
Cable Pull Through
Abductor with resistance band
abduction at the top of the thrust
X4
10 reps (heavy weight)
X4
10 reps (heavy weight)
X4
69
WEEK 8
DAY 5
“Fall in love with taking care of yourself”
70
WEEK 8
DAY 6
EXERCISE
REPS
Squats with
12 reps (moderate
resistance band
weight)
SETS X4
8 reps normal
Deadlifts with resistance band
8 reps romanian
X4 Both (16 reps) = 1 set
30 reps (light weight)
Mini Leg Press
10 reps (heavy weight)
X4
Both (40 reps) = 1 set
Pyramid 20 reps staring
Hip Thrusts
moderate weight add weight, 15 reps
X4
add weight, 10 reps add weight, 5 reps
10 reps single leg - each leg
Hamstring Curl
10 reps double leg
X4
Moderate weight ALL (30 reps) = 1 set
Walking Lunges
30 steps (moderate weight)
X4
71
WEEK 8
HOORAY YOU DID IT!
CONGRATULATIONS!
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