BOOTY BUILDING PROGRAM WEIGHT GUIDE

HEAVY

DAY 1 WEEK 7 MODERATE

LIGHT

FOCUS AREA: Upper Body

WARM UP | Elliptical | 10-15min

MACHINE SHOULDER PRESS 3 SETS 60 SECONDS REST
1. Hold the machine at a width that is most comfortable for you MODERATE
2. Raise the machine until your arms are fully extended
Set 1 - 10 Reps
3. Slowly revert back to the original position
Set 2 - 10 Reps
Set 3 - 12 Reps

LAT PULLDOWN 3 SETS 60 SECONDS REST

1. Grip the bar at a width that is most comfortable for you MODERATE
2. P
 ull the bar down until it is at chest level, maintaining a straight back throughout
3. E
 levate the bar back to the starting position, but maintain constant tension on your Set 1 - 10 Reps
engaged muscles Set 2 - 10 Reps
Set 3 - 12 Reps

DUMBBELL BICEP CURLS 3 SETS 60 SECONDS REST

1. Begin by holding a dumbbell in each hand, palms facing forwards
MODERATE
2. Hinge from your elbow straight up, until your hands almost touch your shoulders, but
keep tension on your bicep throughout the whole movement Set 1 - 10 Reps
3. Slowly lower your hands back to starting position before repeating movement for Set 2 - 10 Reps
suggested amount of repetitions Set 3 - 12 Reps

TRICEP PUSHDOWN 3 SETS 60 SECONDS REST

1. Grip the rope on the handles, starting in a position that will require you to begin with
MODERATE
tension on both the cable and your tricep
2. While maintaining your elbow position parallel to your body, move the rope down until Set 1 - 10 Reps
your tricep and arm are fully extended Set 2 - 10 Reps
3. Slowly move the rope back to the original position Set 3 - 10 Reps

PLANK 3 SETS 60 SECONDS REST

1. Begin exercise with forearms and knees on the ground (if you feel
comfortable, use your feet instead of knees), ensuring that you are
BODY WEIGHT
pushing through your shoulders, with your core activated, and your glutes Set 1 - 25 Sec
squeezed Set 2 - 25 Sec
2. Hold this position for the suggested amount of time
Set 3 - 25 Sec

GYM PROGRAM PAGE 1

 BOOTY BUILDING PROGRAM WEIGHT GUIDE
HEAVY

DAY 2 WEEK 7 MODERATE

LIGHT

FOCUS AREA: Lower Body

(Quads/Glutes)

WARM UP | Elliptical | 10-15min

SMITH MACHINE SQUAT 3 SETS 60 SECONDS REST
1. Stand underneath the bar, feet shoulder-width apart, with the bar level just below your
shoulder height LIGHT
2. Maintain an upright torso with the bar across the back of your shoulders
3. Pushing your hips back, and bending at the knees, sink to 90-degrees. Make sure you
Set 1 - 8 Reps
keep strong form, and concentrate the weight through your heels Set 2 - 8 Reps
4. Pause at the bottom of the movement, before driving through your heels and Set 3 - 8 Reps
returning to the starting position

MACHINE LEG PRESS 4 SETS 60 SECONDS REST

1. P
 lace both feet on the leg press machine with your back straight against the chair MODERATE
2. Push through your heels but do not fully extend your legs Set 1 - 10 Reps
3. Lower yourself back to the original position and repeat Set 2 - 10 Reps
Set 3 - 12 Reps
Set 4 - 12 Reps

LUNGES (DUMBBELLS) 3 SETS 60 SECONDS REST

1. Start with your legs shoulder-width apart, with a dumbbell in each hand
MODERATE
2. Take a long step forward (lunge) on one leg, stepping so that your opposite knee
touches the ground Set 1 - 10 Reps
3. Return to the starting position by pushing through your front heel and stepping back Set 2 - 10 Reps
with the front foot Set 3 - 10 Reps

LEG EXTENSION 3 SETS 60 SECONDS REST

1. Set the machine to be in a comfortable setting for you MODERATE
2. Without moving your feet, fully extend your legs out, maintaining constant
tension on the muscle Set 1 - 10 Reps
3. Lower the weight back to the original position, repeat Set 2 - 12 Reps
Set 3 - 12 Reps

JUMP SQUATS 3 SETS 60 SECONDS REST

1. Begin the exercise with your feet slightly wider than hip-width
2. Squat down until your thighs are parallel to the ground
BODY WEIGHT
3. E
 xplosively jump as high as possible, fully extending your whole body, whilst maintaining Set 1 - 14 Reps
body tension Set 2 - 16 Reps
4. Control your landing whilst maintaining momentum, and repeat
Set 3 - 16 Reps

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 BOOTY BUILDING PROGRAM
DAY 3 WEEK 7
REST DAY

GYM PROGRAM PAGE 3

 WEIGHT GUIDE

BOOTY BUILDING PROGRAM HEAVY

DAY 4 WEEK 7
MODERATE

LIGHT

FOCUS AREA: Lower Body

WARM UP | Elliptical | 10-15min
KNEELING SQUATS 3 SETS 60 SECONDS REST
1. Kneel underneath a smith machine (you can kneel on a mat if that is more comfortable) MODERATE
2. Position the barbell on your shoulders as you would with a regular squat
3. Lift and extend your hips making sure not to fully extend them Set 1 - 10 Reps
4. Pulse through this position Set 2 - 10 Reps
Set 3 - 12 Reps

HAMSTRING CURLS 3 SETS 60 SECONDS REST

1. Set the machine to a comfortable setting
MODERATE
2. Without moving your foot, fully curl your leg out, maintaining constant tension
on the muscle Set 1 - 10 Reps
3. Lower the weight back to the original position, repeating for the other leg after Set 2 - 10 Reps
you have completed the required number of repetitions Set 3 - 12 Reps

BOX STEP UPS (DUMBBELL) 3 SETS 60 SECONDS REST

1. Begin with one foot on the box, with both feet shoulder-width apart and your body
facing forwards MODERATE
2. With all the weight in your front leg, extend straight up and bring your second foot
onto the box Set 1 - 10 Reps
3. Slowly step back to the floor while controlling all your weight with the leg that is Set 2 - 10 Reps
still on the box
4. Alternate legs and repeat - this is 1 repetition
Set 3 - 12 Reps

CALF RAISES 3 SETS 60 SECONDS REST

1. Stand with your feet pointed straight ahead, stance slightly narrower than hip-width BODY WEIGHT
2. Push up from the balls of your feet until your ankles are fully extended, making sure
your ankles extend straight up and dont flare out
Set 1 - 15 Reps
3. Slowly lower heels through your whole range of motion
Set 2 - 15 Reps
Set 3 - 15 Reps

HYPEREXTENSIONS 3 SETS 60 SECONDS REST

1. Begin exercise with your feet secure in the machine, hands together (placed on the
back of your head for an extra challenge), and resting pad slightly below hip height BODY WEIGHT
2. Begin by squeezing your glutes and elevating your torso as high as possible - maintain
Set 1 - 15 Reps
a neutral neck position
3. Pause at the top of the movement before slowly returning to the starting position,
Set 2 - 15 Reps
maintaining muscle contraction through the entire movement Set 3 - 15 Reps

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 WEIGHT GUIDE

BOOTY BUILDING PROGRAM HEAVY

DAY 5 WEEK 7
MODERATE

LIGHT

FOCUS AREA: Upper Body

WARM UP | Elliptical | 10-15min

MACHINE SHOULDER PRESS 3 SETS 60 SECONDS REST
1. Hold the machine at a width that is most comfortable for you MODERATE
2. Raise the machine until your arms are fully extended
3. Slowly revert back to the original position
Set 1 - 10 Reps
Set 2 - 10 Reps
Set 3 - 12 Reps

LAT PULLDOWN 3 SETS 60 SECONDS REST

1. Grip the bar at a width that is most comfortable for you MODERATE
2. P
 ull the bar down until it is at chest level, maintaining a straight back throughout
3. E
 levate the bar back to the starting position, but maintain constant tension on your Set 1 - 10 Reps
engaged muscles Set 2 - 10 Reps
Set 3 - 12 Reps

DUMBBELL BICEP CURLS 3 SETS 60 SECONDS REST

1. Begin by holding a dumbbell in each hand, palms facing forwards MODERATE
2. Hinge from your elbow straight up, until your hands almost touch your shoulders, but
keep tension on your bicep throughout the whole movement Set 1 - 10 Reps
3. Slowly lower your hands back to starting position before repeating movement for Set 2 - 10 Reps
suggested amount of repetitions Set 3 - 12 Reps

TRICEP PUSHDOWN 3 SETS 60 SECONDS REST

1. Grip the rope on the handles, starting in a position that will require you to begin with
MODERATE
tension on both the cable and your tricep
2. While maintaining your elbow position parallel to your body, move the rope down until Set 1 - 10 Reps
your tricep and arm are fully extended Set 2 - 10 Reps
3. Slowly move the rope back to the original position Set 3 - 10 Reps

PLANK 3 SETS 60 SECONDS REST

1. Begin exercise with forearms and knees on the ground (if you feel
BODY WEIGHT
comfortable, use your feet instead of knees), ensuring that you are
pushing through your shoulders, with your core activated, and your glutes Set 1 - 25 Sec
squeezed Set 2 - 25 Sec
2. Hold this position for the suggested amount of time Set 3 - 25 Sec

GYM PROGRAM PAGE 5

 BOOTY BUILDING PROGRAM
DAY 6 WEEK 7
REST DAY

GYM PROGRAM PAGE 6

 WEIGHT GUIDE
BOOTY BUILDING PROGRAM HEAVY

DAY 7 WEEK 7
MODERATE

LIGHT

FOCUS AREA: Lower Body

WARM UP | Elliptical | 10-15min
SUMO SQUATS (SMITH MACHINE) 3 SETS 60 SECONDS REST
1. Stand underneath the bar, with the bar level just below your shoulder height
2. Begin the exercise with your feet turned out and positioned slightly wider than hip-width
MODERATE
3. While maintaining an upright torso with the bar across the back of your shoulders, sink Set 1 - 8 Reps
down in a squatting position to 90-degrees Set 2 - 8 Reps
4. While descending, actively maintain knee alignment with your middle toes
Set 3 - 8 Reps
5. Push through your whole foot to return to the starting position

DONKEY KICKS 3 SETS 60 SECONDS REST

1. Start on your knees with both hands on the ground MODERATE
2. Elevate the chosen leg vertically, engaging the glutes and squeezing them throughout Set 1 - 10 Reps
3. Reverse the movement back to the starting position and repeat
Set 2 - 10 Reps
Set 3 - 12 Reps

ADDUCTOR MACHINE 3 SETS 60 SECONDS REST

1. S
 tart the exercise by sitting comfortably on the machine, with your knees at 90 degrees in the MODERATE
foot stirrups
2. A
 djust the width of the knee pads to a comfortable, yet challenging setting Set 1 - 10 Reps
3.Squeeze in, making sure the pads touch in the middle - pause briefly before returning to the Set 2 - 10 Reps
starting position Set 3 - 10 Reps

LEG EXTENSION 3 SETS 60 SECONDS REST

1. Set the machine to be in a comfortable setting for you MODERATE
2. Without moving your feet, fully extend your legs out, maintaining constant Set 1 - 10 Reps
tension on the muscle
3. Lower the weight back to the original position, repeat
Set 2 - 10 Reps
Set 3 - 10 Reps

PLANK 3 SETS 60 SECONDS REST

1. B
 egin exercise with forearms and knees on the ground (if you feel
BODY WEIGHT
comfortable, use your feet instead of knees), ensuring that you are
pushing through your shoulders, with your core activated, and your glutes Set 1 - 30 Sec
squeezed Set 2 - 30 Sec
2. Hold this position for the suggested amount of time Set 3 - 30 Sec

CRUNCHES 3 SETS 60 SECONDS REST

1. Begin movement with hands behind your head, feet shoulder width apart and your knees
BODY WEIGHT
at a 45 degree angle
2. Engaging the core, draw your chin to your chest and raise your torso until your shoulder Set 1 - 10 Reps
blades are no longer touching the floor Set 2 - 10 Reps
3. Briefly pause at the top of the movement before slowly returning to the starting position
Set 3 - 10 Reps

GYM PROGRAM PAGE 7