BOOTY WORKOUT PROGRAM

( LEGS AND GLUTES WORKOUT PROGRAM )

Things you need to know:

You should do Dynamic Stretching before workout because is ideal before workouts,
whether it's strength training, cardio exercises, or sports activities. Doing dynamic
stretches before your main workout helps activate your muscles, improve mobility, and
reduce the risk of injury during exercise.

You should do Static Stretching after workout because is most commonly done after
completing your workout or physical activity. It helps to improve flexibility, reduce
muscle tension, and promote relaxation in the muscles that were worked during exercise.

To make your legs and glutes bigger, you need to focus on a combination of
effective training, proper nutrition, and recovery strategies. Here's how you can achieve
this goal:

Key Strategies for Bigger Legs and Glutes:

Increase Resistance: Gradually increase the weight or resistance used in your exercises to
continuously challenge your muscles.

Higher Reps and Sets: Gradually increase the number of reps and sets to push your muscles
to adapt and grow.

2. Compound and Isolation Exercises

Compound Exercises: These engage multiple muscle groups, providing a comprehensive

Isolation Exercises: Focus specifically on the glutes and leg muscles.

3. Proper Form

Maintain proper form to effectively target the muscles and prevent injuries.

4. Consistency

Stick to a regular workout schedule, training your legs and glutes 2-3 times per week.

5. Nutrition

Protein Intake: Consume enough protein to support muscle repair and growth.

Balanced Diet: Ensure a mix of carbohydrates, fats, and micronutrients to fuel your
workouts and recovery.

6. Recovery

Allow time for muscle recovery with rest days and sufficient sleep.

Include stretching and foam rolling to aid recovery and prevent tightness.
Workout Program 1:

Dynamic Stretching

Arm Circles ( 30 seconds )

Leg Swings ( 10-15 swings on each leg )

Walking Lunges ( Repeat for 10-15 steps on each leg )

High Knees ( 30 seconds )

Arm Swings ( 30 seconds )

Hip Circles ( circular movements 15-20 seconds )

Torso Twists ( 30 seconds )

Goblet Squat

Equipment: Dumbbells or kettlebell

Numbers of reps and sets: ( 12 reps, 3 sets )

Reverse Lunges

Equipment: Dumbbells or kettlebell or none

Numbers of reps and sets: ( 12 reps each side, 3 sets )

Romanian Deadlifts
Equipment: Dumbbells or kettlebell or barbell or Olympic bar or Ez bar

Numbers of reps and sets: ( 12 reps, 3 sets )

Glute Bridges

Equipment: Mat and Dumbbells or kettlebell or plate or none

Numbers of reps and sets: ( 12 reps, 3 sets )

Clamshells

Equipment: Resistance band or none

Numbers of reps and sets: ( 12 reps each side, 3 sets )

Static Stretching

Hamstring Stretch ( Hold the stretch for 20-30 seconds )

Quadriceps Stretch ( Hold the stretch each side for 20-30 seconds )

Calf Stretch ( Hold the stretch each side for 20-30 seconds )

Shoulder Stretch ( Hold the stretch each side for 20-30 seconds )

Triceps Stretch ( Hold the stretch each side for 20-30 seconds )

Chest Stretch ( Hold the stretch for 20-30 seconds )

Lower Back Stretch ( Hold the stretch for 20-30 seconds )

Hip Flexor Stretch ( Hold the stretch each side for 20-30 seconds )

Butterfly Stretch ( Hold the stretch for 20-30 seconds )

Dynamic Stretching

Arm Circles ( 30 seconds )

Leg Swings ( 10-15 swings on each leg )

Walking Lunges ( Repeat for 10-15 steps on each leg )

High Knees ( 30 seconds )

Arm Swings ( 30 seconds )

Hip Circles ( circular movements 15-20 seconds )

Torso Twists ( 30 seconds )

Barbell Back Squats

Equipment: Squat Rack and Olympic bar and Plates or Barbell or Smith Machine

Numbers of reps and sets: ( 12 reps, 3 sets )

Bulgarian Split Squats

Equipment: bench or any elevated and Dumbbells or kettlebell or none

Numbers of reps and sets: ( 12 reps each side, 3 sets )

Equipment: Olympic bar and Plates

Numbers of reps and sets: ( 12 reps, 3 sets )

Donkey Kicks

Equipment: Mat and Resistance band or none

Numbers of reps and sets: ( 12 reps each side, 3 sets )

Fire Hydrants

Equipment: Mat and Resistance band or none

Numbers of reps and sets: ( 12 reps each side, 3 sets )

Static Stretching

Hamstring Stretch ( Hold the stretch for 20-30 seconds )

Quadriceps Stretch ( Hold the stretch each side for 20-30 seconds )

Calf Stretch ( Hold the stretch each side for 20-30 seconds )

Shoulder Stretch ( Hold the stretch each side for 20-30 seconds )

Triceps Stretch ( Hold the stretch each side for 20-30 seconds )
 Chest Stretch ( Hold the stretch for 20-30 seconds )

Lower Back Stretch ( Hold the stretch for 20-30 seconds )

Hip Flexor Stretch ( Hold the stretch each side for 20-30 seconds )

Butterfly Stretch ( Hold the stretch for 20-30 seconds )

Workout Program 3:

Dynamic Stretching

Arm Circles ( 30 seconds )

Leg Swings ( 10-15 swings on each leg )

Walking Lunges ( Repeat for 10-15 steps on each leg )

High Knees ( 30 seconds )

Arm Swings ( 30 seconds )

Hip Circles ( circular movements 15-20 seconds )

Torso Twists ( 30 seconds )

Sumo Squats
 Equipment: Dumbbells or kettlebell

Numbers of reps and sets: ( 12 reps, 3 sets )

Lunges Pulse

Equipment: Dumbbells or kettlebell or none

Numbers of reps and sets: ( 12 reps each side, 3 sets )

Conventional Deadlift

Equipment: Olympic bar and Plate or barbell

Numbers of reps and sets: ( 12 reps, 3 sets )

Hip Thrusts

Equipment: Bench or any elevated and Olympic bar and Plate or barbell or any weights

Numbers of reps and sets: ( 12 reps, 3 sets )

Side Lunges

Equipment: Dumbbells or kettlebell or none

Numbers of reps and sets: ( 12 reps each side, 3 sets )

Hamstring Stretch ( Hold the stretch for 20-30 seconds )

Quadriceps Stretch ( Hold the stretch each side for 20-30 seconds )

Calf Stretch ( Hold the stretch each side for 20-30 seconds )

Shoulder Stretch ( Hold the stretch each side for 20-30 seconds )

Triceps Stretch ( Hold the stretch each side for 20-30 seconds )

Chest Stretch ( Hold the stretch for 20-30 seconds )

Lower Back Stretch ( Hold the stretch for 20-30 seconds )

Hip Flexor Stretch ( Hold the stretch each side for 20-30 seconds )

Butterfly Stretch ( Hold the stretch for 20-30 seconds )

Workout Program 4:

Dynamic Stretching

Arm Circles ( 30 seconds )

Leg Swings ( 10-15 swings on each leg )

Walking Lunges ( Repeat for 10-15 steps on each leg )

High Knees ( 30 seconds )

Arm Swings ( 30 seconds )

Torso Twists ( 30 seconds )

Leg Press

Equipment: Leg Press Machine

Numbers of reps and sets: ( 12 reps, 3 sets )

Leg Curl

Equipment: Seated Leg Curl Machine or Lying Leg Curl Machine

Numbers of reps and sets: ( 12 reps, 3 sets )

Leg Extensions

Equipment: Leg Extensions Machine

Numbers of reps and sets: ( 12 reps, 3 sets )

Cable Pull-Through

Equipment: Compact Crossover Machine

Numbers of reps and sets: ( 12 reps, 3 sets )

Equipment: Hip Abductor Machine or Compact Crossover Machine

Numbers of reps and sets: ( 12 reps, 3 sets )

Static Stretching

Hamstring Stretch ( Hold the stretch for 20-30 seconds )

Quadriceps Stretch ( Hold the stretch each side for 20-30 seconds )

Calf Stretch ( Hold the stretch each side for 20-30 seconds )

Shoulder Stretch ( Hold the stretch each side for 20-30 seconds )

Triceps Stretch ( Hold the stretch each side for 20-30 seconds )

Chest Stretch ( Hold the stretch for 20-30 seconds )

Lower Back Stretch ( Hold the stretch for 20-30 seconds )

Hip Flexor Stretch ( Hold the stretch each side for 20-30 seconds )

Butterfly Stretch ( Hold the stretch for 20-30 seconds )