Are you looking for free booty building workout plans to build a bigger, tighter, and rounder butt? Then look no more! Get ready to download your very own printable 12 Week Glute Workout Program here.
We know that having a workout plan with all the best booty building exercises for you to follow and log your progress in each week is very important when it comes to making the progress necessary to achieve your fitness goals.
For this reason, to make things super easy for you, I have put together a glute building workout plan that is packed with exercises that will make your booty pop!
Our booty building workout plans are in PDF format and can be downloaded to your computer or tablet, or even to your smartphone. And for those of you who would prefer a hard copy to log your progress, feel free to download and print as many copies as you wish.
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- We do not collect your email address.
- Just simply click and download.
- Great Tips and Free Booty Building Workout Plan
- 12 Week Glute Building Workout Program
- Download our Free 12 Week Workout Plans for Home and Gym
- FREE GLUTE BUILDING WORKOUT PLANS DOWNLOADS
- More Booty Building Workouts for Size and Shape
- How to Transform Your Glutes
- Top 5 Lunge Exercises
- 4 Must follow Tips to Make Your Booty Grow
Great Tips and Free Booty Building Workout Plan
Exercise alone will not guarantee you a bigger butt. For this reason, make sure to read all the tips in this post, as they are crucial in developing bigger, stronger, rounder, and sexier glutes.
Furthermore, we understand that a good glute workout plan should also include butt exercises for both the gym and for those who work out at home. So be sure to check out both!
12 Week Glute Building Workout Program
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 are great at giving you advice on how to exercise your glutes, 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.
This glute workout program is a 3-month butt workout routine you can easily follow and log your information in to keep track of your progress day by day, week after week, and month after month.
This program includes all the 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.
Download our Free 12 Week Workout Plans for Home and Gym
As promised, these are all free glute 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 you like 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 Workout Routine due to the lack of exercise equipment one would have at home.
The following glute workout plans are for home workouts and gym workouts and are in PDF format. Feel free to download and print these free butt workout routines to your phone, computer, or tablet.
DOWNLOAD 12 WEEK GLUTE PROGRAM
DOWNLOAD 12 WEEK GLUTE PROGRAM
More Booty Building Workouts for Size and Shape
Probably one of the most talked-about topics on women’s fitness blogs is how to build a shapely butt. Of course, the definition of shapely may vary from person to person. For one, it may mean bigger and rounder. For another, it may mean not adding size, but rather shaping your butt to be more round and firm.
Obviously sitting on it is not going to give you results. And although eating junk food could add some size to your rump, it will also add size to your arms and legs.
What is your Goal – Firming or Adding Size to your Glutes?
If your goal is to tighten and tone your glutes, you will want to execute the following exercises without adding weights and performing each exercise with high reps.
If however, your main goal is to add size while keeping your butt round and firm, you will need to use weights and use lower reps per set for each exercise. Personally, I would suggest using both methods once per week, preferably three to four days apart; meaning two workouts per week. You can always adjust your glute building workout plan later as needed.
Let me emphasize this point again. Something you are not told on most blogs is that adding any significant amount of size to your glutes requires heavy resistance training. This means using weights or maybe even using something like resistance bands or booty bands. Not using weights will mostly tone and shape your glutes, but only add limited size.
So, if you run into an exercise routine that guarantees bigger glutes using only bodyweight exercises and not using weights or any other form of resistance, you are being miss-lead to a degree.
Don’t get me wrong. These glute building programs will work to a degree, but at some point, your glutes will no longer feel challenged after using the same resistance day in and day out. So if and when you do hit that wall, it is time to add some resistance to your workout.
How to Transform Your Glutes
The below exercises are guaranteed to transform your glutes into the shape you desire. These exercises will specifically target your glutes and activate muscle stimulation deep inside the muscle where it counts.
Getting your Butt Firm
If your goal is to tone your glutes, perform each exercise below 2-3 times per week. Perform 4 to 5 sets and 15 or more reps per set for each exercise.
If your goal is to add quality size to your glutes, perform each exercise 1-2 times per week. Perform 3-4 sets and 8-10 reps for each exercise…and use weights. Always try to use the heaviest weights you can to finish each set. If you can do more than 10 reps, then you need to increase the weight.
An added tip for building bigger glutes is to get at least 3 to 4 days of rest before your next butt workout and get enough protein for your glutes to grow. Not getting enough protein will sabotage your growth. Try to get at least your body weight in grams of protein. So for example, if you weigh 140 pounds, consume 140 grams of protein or more each day.
You will notice that the following glute building workout plan is a variation of lunge exercises. Lunges are by far the best exercises for building quality glutes. Unlike squats, they are much more effective at targeting your glutes. Many people have a difficult time hitting their glute muscles when performing squats.
Top 5 Lunge Exercises
The following exercises can be done with dumbbells, a barbell, kettlebells, or even no weights at all.
If needed, you can watch the video below to see how some of these lunges are performed.
#1 Backward Lunges – From a standing position, take a wide step backward and touch your knee to the floor. Raise back up to an upright position and repeat with the opposite leg.
#2 Forward Lunges – Pretty much the opposite of the reverse lunge.
#3 Lateral Lunges – From a standing position take a wide step to the side and drop until your leg is at least parallel to the floor and raise back up to the original position and repeat with the opposite leg.
#4 Curtsy Lunges – Almost the same as backward lunges accept that you cross your foot over and behind your other leg.
#5 Walking Lunges – My favorite among the lunge exercises is walking lunges. A good idea is to perform these last when your glutes are already pretty exhausted. To get a full-blown pump, keep your steps wide and make sure to touch your opposing knee to the floor when doing walking lunges.
4 Must follow Tips to Make Your Booty Grow
Glute Workout 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 Building 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 bodyweight each day, you will not grow. If you weigh 130 lbs. then get at least 130 grams of protein per day.
Booty Workout 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.
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.
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With over 30 years of experience in strength training and fitness, Mark LaRue is the founder of Fitness Mastered, a blog to help educate fitness enthusiasts of all fitness levels, age, and gender. We write topics that range from weight training tips and exercise routines to home workout machine and fitness related product reviews, to name a few.