Bigger Butt Workouts for Home and Gym: 3 Month Plan

bigger butt workouts

Most Effective Bigger Butt Workouts for Women

Get ready to download your Free Printable 12 Week Home and Gym Bigger Butt Workouts.

Let’s make one thing clear from the start. All bigger butt workouts, both home and gym butt workouts, 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. No email submissions. Just simply click and download.

In addition you will also find some useful tips to help you achieve your goals. This workout routine is intense and will stimulate growth, but exercise alone will not guarantee a bigger butt. So make sure and read all tips as they are crucial in developing bigger, stronger, rounder, sexier glutes.

If you are looking for the best butt exercises for women, you’re in luck. A good butt workout starts with a good workout plan. A good workout routine involves intensity and is proven to give results. And a good workout plan should include butt exercises for both the gym and at home.



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.



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 Bigger Butt Workouts

As promised, all big butt workouts are free 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.

The only difference in 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 at home. At the end of this article, you will also find the all new mobile phone optimized workout logs.



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.



The following workout logs are for Home workouts and Gym works and are also in both DOC form for Microsoft Word or in PDF form for Adobe.

Feel free to download and print these free butt workout routines to your phone, PC or printer.





butt workout routine download sheet

Bigger Butt Workouts for Home Version 2


Bigger Butt Workouts for Gym Version 1

Bigger Butt Workouts for Gym Version 1



of the bigger butt workouts for women are ready for download.

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