BOOTY BUILDING PROGRAM

DAY 1 WEEK 2
REST DAY

GYM PROGRAM PAGE 1

 BOOTY BUILDING PROGRAM
DAY 2 WEEK 2
FOCUS AREA: Lower Body

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 Set 1 - 14 Reps
3. Lower yourself back to the original position and repeat
Set 2 - 16 Reps
Set 3 - 16 Reps

SUMO SQUATS 2 SETS 90 SECONDS REST

1. Begin
 exercise with your feet turned out and positioned slightly wider than
hip-width
2. Sink down in a squatting position to 90 degrees, while keeping your chest upright Set 1 - 14 Reps
3. While descending, actively maintain knee alignment with your middle toes
4. Push through your whole foot to return to the starting position
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
muscle
Set 1 - 14 Reps
3. Lower the weight back to the original position, repeat Set 2 - 16 Reps

HAMSTRING CURLS 2 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
the muscle
Set 1 - 14 Reps
3. Lower the weight back to the original position, repeating for the other leg after you Set 2 - 16 Reps
have completed the required number of repetitions

GYM PROGRAM PAGE 2

 BOOTY BUILDING PROGRAM
DAY 3 WEEK 2
REST DAY

GYM PROGRAM PAGE 3

 BOOTY BUILDING PROGRAM
DAY 4 WEEK 2
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 Set 1 - 16 Reps
3. Slowly revert back to the original position
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 Set 1 - 16 Reps
3. Elevate the bar back to the starting position, but maintain constant Set 2 - 18 Reps
tension on your engaged muscles

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

PLANK 2 SETS 60 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 shoulders, with your core activated, and your
Set 1 - 15 Sec
glutes squeezed Set 2 - 15 Sec
2. Hold this position for the suggested amount of time

GYM PROGRAM PAGE 4

 BOOTY BUILDING PROGRAM
DAY 5 WEEK 2
REST DAY

GYM PROGRAM PAGE 5

 BOOTY BUILDING PROGRAM
DAY 6 WEEK 2
FOCUS AREA: Lower Body

WARM UP | Elliptical | 10-15min

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
muscle Set 1 - 16 Reps
3. Lower the weight back to the original position, repeat
Set 2 - 18 Reps

SUMO SQUATS 2 SETS 90 SECONDS REST

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

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

HYPEREXTENSIONS 2 SETS 90 SECONDS REST

1. B egin exercise with your feet secure in the machine, hands placed on the back of
your head, and resting pad slightly below hip height
2. Begin by squeezing your glutes and elevating your torso as high as possible -
Set 1 - 7 Reps
maintain a neutral neck position Set 2 - 7 Reps
3. Pause at the top of the movement before slowly returning to the starting position,
maintaining muscle contraction through the entire movement

GYM PROGRAM PAGE 6

 BOOTY BUILDING PROGRAM
DAY 7 WEEK 2
REST DAY

GYM PROGRAM PAGE 7