Free Workout Plans for a Bigger Butt [3 Month Glute Workout Plan]

glute workout plan - free workout plans
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Glute Workout Plans for Women

Looking for free workout plans to build a bigger butt? Then look no more. Get ready to download your printable 12 Week Glute Workout Plan. Having a workout plan you can follow and log your progress in each week is a very important part of achieving your fitness goals. So to make things easy, we have put together a glute workout plan that is packed with exercises that will make your booty pop.

But first, let’s make one thing clear. All of our glute workout plans are totally free to download to your computer or phone and can be printed if you need a hard copy to log your progress. No signing up for anything. No email submissions. Just simply click and download.

Great Tips and Great Glute Workout Plan

In addition, you will also find some useful tips to help you achieve your goals. This glute workout plan is intense and will stimulate growth. However, exercise alone will not guarantee you a bigger butt. So make sure to read all tips in this post, as they are crucial in developing bigger, stronger, rounder, and sexier glutes. And a good glute workout plan should include butt exercises for both the gym and for those who workout at home.

BIGGER BUTT WORKOUTS TIP#1

Progress is key:  To build bigger glutes you must increase intensity over time. This means adding weight to your exercises and forcing reps. You will not see any results or changes if you do the same exercises with the same weights every week and every month. So make sure to log your reps and sets, and how much weight you used for each. It only takes increasing the weights little by little, say every 2 weeks, to make progress. Don’t overdo it. Only adding 5 or 10 pounds every other week or so will make a huge difference in adding size and shape.

 

Bigger Butt Workouts – Three Month Plan

At the end of this article, you will also find a link to download these butt workout logs that are more optimized for your smartphone.

If you’ve finished reading all the websites you can handle on how to get a firm round butt but don’t know where to begin, then you’ve come to the right place.

Many sites on butt workouts for women are great at giving you advice on how to exercise, but they don’t give you a plan or routine to get you started. For this reason, I have created four butt workout routines that you can download and print absolutely free. It is a 3 month Big Butt Workout routine you can follow and log your information in to keep track of your progress day by day, week after week, and month after month. These are my top rated exercises that I personally use and know, for a fact, will add firmness and size to anyone’s glutes if you work hard and are dedicated and stay the course. Trust me, your persistence will pay off in the end. No pun intended.

BIGGER BUTT WORKOUTS TIP#2

Protein is a must:  Muscles need protein to grow. So no matter how hard you work out, if you are not getting at least 1 gram of protein per pound of body weight each day, you will not grow. If you weigh 130 lbs. then get at least 130 grams of protein per day.

 

Get ready to Download your Free Workout Plans for Bigger Glutes

As promised, these are all free workout plans and can be downloaded as many times as you need. These downloads include your choice of Home Workout Routines and Gym Workout Routines. I have included 2 versions to pick from so you can choose which suits you the best.

The only difference between versions is the layout; the exercise routine is the same. However, the Gym Routine is different than the Home Routine due to the lack of exercise equipment one would have at home. At the end of this article, you will also find the all-new glute workout plan optimized for mobile phones.

 

BIGGER BUTT WORKOUTS TIP#3

Stretching:  The importance of stretching before and during a workout is often overlooked. Stretching has many benefits. Some of which include reducing soreness and aiding in muscle growth.

Stretching will increase blood flow into the muscle area and also result in greater pumps. And who doesn’t love a good pump. The more blood you pump into a muscle, the more it will grow.

DOWNLOAD YOUR FREE GLUTE WORKOUT PLANS BELOW

The following glute workout plans are for home workouts and gym works. They are also in both DOC form for Microsoft Word.Feel free to download and print these free butt workout routines to your phone, PC or printer.

 

DOWNLOAD HOME WORKOUT LOGS

FOR WOMEN

DOWNLOAD GYM WORKOUT LOGS

FOR WOMEN

 


Phone Optimized

Bigger Butt Workout Plans for Women

These files have been modified from their original versions to better fit most smartphones. This makes them easier to read and edit directly on your phone while working out at the gym, or at home.

BIGGER BUTT WORKOUTS TIP#4

Overtraining and cardio:  Working out too often will not allow your muscles to recover and hinder growth. Keep your butt exercise routine under twice per week. You must allow your muscles to grow before you hit them again. Cardio is great for cardiovascular health and for burning extra calories, but too much will take away from your muscle gains. Back off the cardio on your butt workout day and eat clean.

 

DOWNLOAD HOME WORKOUT LOGS

FOR WOMEN

DOWNLOAD GYM WORKOUT LOGS

FOR WOMEN

Thanks for visiting the “Free Workout Plans for a Bigger Butt: 3 Month Glute Workout Plan”.