Scribd
Upload
870 views2 pages

FREE Booty Guide

This document outlines a weekly gym workout plan with different exercises scheduled for each day of the week. Monday focuses on lower body sculpting and glute activation. Tuesday works on upper body with a circuit-style workout. Wednesday targets shoulders and arms. Thursday works quads and hamstrings with lower body exercises. Friday again does an upper body circuit. Saturday has another glute activation circuit. Sunday is a rest day. The plan provides multiple rounds of weight and bodyweight exercises for each muscle group.

Uploaded by

Monique ZJ
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
870 views2 pages

FREE Booty Guide

This document outlines a weekly gym workout plan with different exercises scheduled for each day of the week. Monday focuses on lower body sculpting and glute activation. Tuesday works on upper body with a circuit-style workout. Wednesday targets shoulders and arms. Thursday works quads and hamstrings with lower body exercises. Friday again does an upper body circuit. Saturday has another glute activation circuit. Sunday is a rest day. The plan provides multiple rounds of weight and bodyweight exercises for each muscle group.

Uploaded by

Monique ZJ
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
  • Weekly Workout Plan - Gym Version: Provides a weekly workout schedule designed for gym environments, detailing exercises for each day focusing on different muscle groups and fitness activities.
  • Weekly Workout Plan - Home Version: Presents a weekly workout schedule adapted for home, with exercises that can be performed without gym equipment, focusing on similar muscle groups as the gym version.

GYM VERSION

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

Active Rest Day (45-60


MIN WALK) OR Bonus
Workout!

QUADS &
LOWER BODY UPPER BODY UPPER BODY BONUS!
GLUTES WEIGHTED HAMSTRINGS
SCULPTING WEIGHTED & CORE SCULPTING GLUTES WEIGHTED
WEIGHTED
ACTIVATION CIRCUIT: BOOTY ACTIVATION CIRCUIT: BOOTY
WARM UP WARM UP ACTIVATION CIRCUIT WARM UP
BANDS BANDS

30 second on, 10 seconds transition 15 minute incline treadmill walk Push Ups - 2 Rounds, 15 Each 1. Jumping Lunges - 2 Rounds, 30 20 minute incline treadmill walk 30 second on, 10 seconds transition
time between exercises. Seconds time between exercises.

1. Banded Kickbacks - 2 Rounds, 30 2. Sumo Squat Pulses- 2 Rounds, 30 1. Banded Abductors - 2 Rounds, 30
Seconds Each Leg Seconds Seconds Each Leg

2. Banded Hip Thrusts - 2 Rounds, 30 2. Banded Glute Bridges - 2 Rounds, 30


Seconds Seconds

WORKOUT WORKOUT WORKOUT WORKOUT WORKOUT WORKOUT

💠 Round 1 💠 Circuit Style 💠 Round 1 💠 Round 1 💠 Circuit Style 💠 Round 1


1. Cotton Band Barbell Squats - 3 Rounds, Do All Exercises Back To Back 4-5 Rounds, 1. Dumbbell Shoulder Press (standing) - 3 1. Smith Machine Squats - 3 Rounds, 12 Do All Exercises Back To Back 4 Rounds, 30 1. Barbell Sumo Deadlifts - 3 Rounds, 12
12 Reps 30 Seconds Each Rounds, 12 reps Reps Seconds Each Reps
2. Dumbbell Split Squats - 3 Rounds, 10
2. Cotton Band Crab Walks -3 Rounds, 10 1. Banded Low Side Steps 2. Dumbbell Lateral Raises - 3 Rounds, 12 Reps, Each Leg 1. Shoulder Taps 2. Barbell Step Ups -3 Rounds, 10 Reps
Reps Each Leg 2. Banded Jump Squats
3. Banded Abductors
Reps 3. Dumbbell Wall Sit - 3 Rounds, 30
Seconds
2. Push Ups
3. Tricep Dips
Each Leg
REST DAY
💠 Round 2 💠 Round 2 💠 Round 2
1. Split Squats - 3 Rounds, 10 Reps Each 4. Banded Pop Squats 1. Dumbbell Front Raises - 3 Rounds, 12 💠 Round 2 4. Banded Push Ups 1. Barbell Sumo Squats 1 1/4 - 3 Rounds,
Leg 5. Banded Sumo Squat Pulses Reps Each Arm 1. Dumbbell Single Leg Glute Bridges - 3 5. Plank Raises 12 Reps
6. Banded Thrust Flyes Rounds, 10 Reps Each Leg 6. Plank
2. Frog Kicks (Banded) - 3 Rounds, 12 Reps 2. Dumbbell Bent Over Rows - 3 Rounds, 2. Exercise Ball Hamstring Curl 2. Barbell Sway Squats- 3 Rounds, 10 Reps
💠 Round 3 12 Reps Each Way
1. Cotton Band Barbell Hip Thrusts - 3 Have no longer than 90 seconds rest 💠 Round 3 Have no longer than 90 seconds rest 💠 Round 3
3. Dumbbell Romanian Deadlifts - 3
Rounds ,10 Reps Each Leg between sets 1. Dumbbell Single Arm Rows- 3 Rounds, between sets 1. Cotton Band Crab Walks - 3 Rounds ,10
Rounds, 12 Reps
10 Reps Each Arm Reps Each Way
2. Banded Clams - 3 Rounds ,12 Reps 2. Dumbbell Bicep Curls - 3 Rounds, 12
Each Leg Reps Have no longer than 90 seconds rest 2. Barbell Glute Bridges - 3 Rounds ,12
between sets Reps
Have no longer than 90 seconds rest 💠 Round 4
between sets 1. Dumbbell Overhead Tricep Extensions Have no longer than 90 seconds rest
(seated)- 3 Rounds, 12 Reps between sets
2. Tricep Dips - 3 Rounds, 12 Reps
Have no longer than 90 seconds rest
between sets

FINISHER CORE FINISHER FINISHER


Banded squat jumps - 2 rounds, 30 30 second on, 10 seconds transition 1. Barbell Glute Bridges (Narrow Stance) - Banded squat jumps - 2 rounds, 30
seconds time between exercises. 2 sets, 30 seconds seconds

1. Leg Raises - 3 rounds, 30 seconds

2. Crunches - 3 rounds, 30 seconds

3. Plank - 3 rounds, 30 seconds


HOME VERSION
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

Active Rest Day (45-60


MIN WALK) OR Bonus
Workout!

QUADS &
LOWER BODY UPPER BODY UPPER BODY BONUS!
GLUTES WEIGHTED HAMSTRINGS
SCULPTING WEIGHTED & CORE SCULPTING GLUTES WEIGHTED
WEIGHTED
ACTIVATION CIRCUIT: BOOTY ACTIVATION CIRCUIT: BOOTY
WARM UP WARM UP ACTIVATION CIRCUIT WARM UP
BANDS BANDS
30 second on, 10 seconds transition 15 minute incline treadmill walk Push Ups - 2 Rounds, 15 Each 1. Jumping Lunges - 2 Rounds, 30 20 minute incline treadmill walk 30 second on, 10 seconds transition
time between exercises. Seconds time between exercises.

1. Banded Kickbacks - 2 Rounds, 30 2. Sumo Squat Pulses- 2 Rounds, 30 1. Banded Abductors - 2 Rounds, 30
Seconds Each Leg Seconds Seconds Each Leg

2. Banded Hip Thrusts - 2 Rounds, 30 2. Banded Glute Bridges - 2 Rounds, 30


Seconds Seconds

WORKOUT WORKOUT WORKOUT WORKOUT WORKOUT WORKOUT

💠 Round 1 💠 Circuit Style 💠 Round 1 💠 Round 1 💠 Circuit Style 💠 Round 1


1. Cotton Band Dumbbell Squats - 3 Do All Exercises Back To Back 4-5 Rounds, 1. Dumbbell Shoulder Press (standing) - 3 1. Dumbbell Squats - 3 Rounds, 12 Reps Do All Exercises Back To Back 4 Rounds, 30 1. Barbell Sumo Deadlifts - 3 Rounds, 12
Rounds, 12 Reps 30 Seconds Each Rounds, 12 reps 2. Dumbbell Split Squats - 3 Rounds, 10 Seconds Each Reps
Reps, Each Leg
2. Cotton Band Crab Walks -3 Rounds, 10 1. Banded Low Side Steps 2. Dumbbell Lateral Raises - 3 Rounds, 12 3. Dumbbell Wall Sit - 3 Rounds, 30 1. Shoulder Taps 2. Barbell Step Ups -3 Rounds, 10 Reps
Reps Each Leg 2. Banded Jump Squats Reps Seconds 2. Push Ups Each Leg
💠 Round 2 3. Banded Abductors
4. Banded Pop Squats
3. Tricep Dips
4. Banded Push Ups
💠 Round 2 REST DAY
1. Split Squats - 3 Rounds, 10 Reps Each 💠 Round 2 💠 Round 2 1. Barbell Sumo Squats 1 1/4 - 3 Rounds,
Leg 5. Banded Sumo Squat Pulses 1. Dumbbell Front Raises - 3 Rounds, 12 1. Dumbbell Single Leg Glute Bridges - 3 5. Plank Raises 12 Reps
6. Banded Thrust Flyes Reps Each Arm Rounds, 10 Reps Each Leg 6. Plank
2. Frog Kicks (Banded) - 3 Rounds, 12 Reps 2. Barbell Sway Squats- 3 Rounds, 10 Reps
💠 Round 3 2. Dumbbell Bent Over Rows - 3 Rounds, 2. Exercise Ball Hamstring Curl Each Way
1. Cotton Band Dumbbell Hip Thrusts - 3 Have no longer than 90 seconds rest 12 Reps Have no longer than 90 seconds rest 💠 Round 3
Rounds ,10 Reps Each Leg between sets between sets 1. Cotton Band Crab Walks - 3 Rounds ,10
3. Dumbbell Romanian Deadlifts - 3
💠 Round 3 Rounds, 12 Reps Reps Each Way
2. Banded Clams - 3 Rounds ,12 Reps 1. Dumbbell Single Arm Rows- 3 Rounds,
Each Leg 10 Reps Each Arm Have no longer than 90 seconds rest 2. Barbell Glute Bridges - 3 Rounds ,12
2. Dumbbell Bicep Curls - 3 Rounds, 12 between sets Reps
Have no longer than 90 seconds rest Reps
between sets Have no longer than 90 seconds rest
💠 Round 4 between sets
1. Dumbbell Overhead Tricep Extensions
(seated)- 3 Rounds, 12 Reps
2. Tricep Dips - 3 Rounds, 12 Reps

Have no longer than 90 seconds rest


between sets

FINISHER CORE FINISHER FINISHER


Banded squat jumps - 2 rounds, 30 30 second on, 10 seconds transition 1. Barbell Glute Bridges (Narrow Stance) - Banded squat jumps - 2 rounds, 30
seconds time between exercises. 2 sets, 30 seconds seconds

1. Leg Raises - 3 rounds, 30 seconds

You might also like