THE 3 OR 4 DAY BOOTY BUILDER 

PROGRAM 
By JC Deen   

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All rights reserved. No part of this document may be reproduced or transmitted in any form or by
any means electronic, mechanical, or other without prior written permission of JC Deen.

Disclaimer

The information presented herein is in no way intended as medical advice or to serve as a

substitute for medical counseling. The information should be used in conjunction with the
guidance and care of your physician.

The material herein is meant for is for educational purposes only. I am not a doctor. The advice,
training programs, and nutritional information is meant for healthy adults only.

Consult your physician before beginning this program as you would with any exercise and
nutrition program. If you choose not to obtain the consent of your physician and/or work with
your physician throughout the course of Booty Builder Program, you are agreeing to accept full
responsibility for your actions.

By beginning the Booty Builder Program, you recognize that despite all precautions on the part
of J C Deen LLC dba JCDFitness, there are risks of injury or illness that can occur because of
your use of the aforementioned information, and you expressly assume such risks and waive,
relinquish and release any claim that you may have against J C Deen LLC dba JCDFitness, or
its respective affiliates as a result of any future physical injury or illness incurred in connection
with, or as a result of, the use or misuse of this program.

You are responsible for your own health and safety.

   

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INTRO: 4

TRAINING FREQUENCY 4

Form and Technique — What It Is and Why It Matters 5

MOVEMENT ABBREVIATION KEY: 6

SUPERSETS 6

HOW TO MAKE AND TRACK PROGRESS 7

Using Double Progression 8

THE GOAL IS THE GOAL 9

FREQUENTLY ASKED QUESTIONS: 10

GENERAL NOTES: 10
The Fear Of Losing Perceived Femininity 11

Proper Warm-ups 12

Full Body Glute-Focused Program: 14

Cardio recommendations: 15

Nutrition: Macro And Calorie Calculation Method 15

   

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INTRO: 
This is a full body glute-focused training program, meaning every time you train, you will be
working out your entire body. However, this program focuses mostly on increasing the size and
strength of your glutes. So while you should experience strength increases on most all muscle
groups, you will notice the most improvement in your glutes.

This program is intended to last for 8 weeks. You’re free to stretch it out to 12 weeks if
you wish.

TRAINING FREQUENCY 
Since this program can be done 3 or 4 days per week, you will ideally train in the following
manner:

3 Day Schedule:

Monday Workout A

Tuesday Rest day / cardio

Wednesday Workout B

Thursday Rest day / cardio

Friday Workout C

Saturday Rest day / cardio

Sunday Rest day (take one full day off per week)

Each week you will rotate through all 3 workouts in the A, B, C sequence I’ve listed in the
program section below​. You can adjust your schedule as needed but it’s important to have at
least one day off in between sessions. For instance, you could train on Monday, Wednesday,
Saturday, or Monday, Tuesday, Friday. The only thing I ask is that you don’t train 3 days in a
row for recovery purposes.

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4 Day Schedule:

Monday Workout A

Tuesday Workout B

Wednesday Rest day / cardio

Thursday Workout C

Friday Workout A

Saturday Rest day / cardio

Sunday Rest day (take one full day off per week)

Each week you will rotate through all 4 workouts in the A, B, C sequence I’ve listed in the
program section below​. Make note that the workouts you do on each day will change during
the week since you’re rotating through 3 workouts over 4 days per week. Keep the cycle going.

You can adjust your schedule as needed but it’s important to not train 3 days in a row for
recovery purposes. For instance, you could train on Monday, Wednesday, Friday, Saturday, or
Monday, Tuesday, Thursday, Saturday.

Form and Technique — What It Is and Why It 

Matters  
Simply put, this is how you perform the movements.

There is a right way and a wrong way. Squats, deadlifts, and presses can be highly technical,
and may be dangerous if not learned correctly.

If you’re a beginner, meaning you have zero experience in the gym lifting weights, I highly
encourage you to hire a trainer, even for a handful of sessions, so you can learn the proper
technique for major lifts.

If you have experience in the gym, this is a perfect program for you.

   

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MOVEMENT ABBREVIATION KEY: 
DB dumbbell

BB barbell

M minute

S seconds

3x10 3 Sets of 10 reps // he first number is

always the number of sets, and second
number, always the number of reps

Superset Listed as ‘1a, 1b’ — this means to perform

the opposing movements back to back until
all total sets are completed.

SUPERSETS 
In the program at the end, you’ll see 2 movements paired together and next to the exercise
name you see a number followed by a letter (e.g. 3a and 3b).

Here’s an example from Workout A:

3a. BB Romanian deadlift 3x12-15

3b. 4-point plank 3x30s

This indicates a superset, in which you must perform these movements back-to-back with very
little to no rest until you complete the full set and reps of the two movements. Ideally, you’ll rest
anywhere between 0-30 seconds between movements. This then wraps up one superset.

Here’s an example:

MOVEMENT Sets X Reps Rest period

3a. BB Romanian deadlift 3x12-15 0-30s

3a. 4-point plank 3x30s 0-30s

There are 3 sets of the BB Romanian deadlift and 3 sets of the 4-point plank.

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You’ll perform them as follows:

Superset 1
Set 1: BB Romanian deadlift (rest 0-30s)
Set 1: 4-point plank (rest 0-30s)

Superset 2
Set 2: BB Romanian deadlift (rest 0-30s)
Set 2: 4-point plank (rest 0-30s)

Superset 3
Set 3: BB Romanian deadlift (rest 0-30s)
Set 3: 4-point plank (rest 0-30s)

Note​: ‘0-30s’ simply means I want you take at minimum 0 seconds, and at maximum, 30
seconds rest between each movement.

Once you’re done with 3 sets of supersets, you’ll take a 1-2 minute break before performing the
next movement or the next superset. The 1-2 minute rest period is a good time to be setting up
for the next movement.

Superset note​: if you’re unable to perform the movements back-to-back because of a busy
gym, lack of equipment proximity, or some other reason, do the first movement for all 3 sets with
30 second rest periods. Then move on to the next movement in the superset for 3 sets of 30
seconds between sets.

HOW TO MAKE AND TRACK PROGRESS 

The entire goal around strength training and building your body is to progress at a pace that
allows you to consistently increase the weight lifted, and recover quickly enough to keep making
progress.

If you never add weight to your lifts,​ you’re never going to get stronger, or change the shape
of your muscles. The body only adapts when you allow it to. If you’re not pushing yourself to get
stronger on a consistent basis (usually weekly), then your body won’t change.

For workout A, you’re starting with a superset of a bodyweight glute bridges with push-ups. After
you’re done with the superset, you’re doing barbell hip thrusts with the goal of ​3 sets of 8-10
reps (this is the rep range)​. I’ll use this movement as an example for how to progress properly.

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Let’s say you know you can do 10 reps with 135 pounds on the bar. For a starting point, that’s
what you’d use for all 3 sets. The main goal is to stay within the rep range and try to reach the
top end of the range (in this case, it’s 10 reps) over time. So if you get 9 reps on your first set, 8
on your second, and 8 on the last set, that’s perfect.

If you can only get 6 reps on your first set, then you should choose a lighter weight ​for the next
few sets AND for your next workout.​ Let’s say you are able to get all 3 sets done with great
form, and stay within the rep range (or get 10 reps, which is the top of the rep range), then you
know it’s time to increase the weight for your next workout for this movement.

Here’s a clear, step-by-step example using the barbell hip thrust:

On Monday, during workout A, you did 3 sets of 8 reps with 135 pounds on the bar.

You’d make a note in your log book to aim for more reps, ideally 9 or 10 on your next workout.
Now most gyms are going to have 5 pound plates, but sometimes they’ll have 2.5 pound plates.

It’s my recommendation that you aim to add the least amount of weight possible so you’re able
to make progress over a long period of time without hitting a plateau.

If you have the 2.5 pound increments, perfect. If not, go up by 10 pounds (5 pounds per side)
and try to get at least 8 on all sets. If you find you cannot reach the top of the rep range, that’s
still okay. Make a note in your logbook about how many reps you achieved, then you’ll aim to
beat that on the next workout.

And then once you hit the 10 reps, which is the top of the rep range, you’ll repeat the process
again (which is known as double progression).

Using Double Progression

This method described above can be used for all movements in the workouts. Think of double
progression like this:

If you can add weight, add the smallest amount possible. If you cannot add more weight,
aim to increase the total reps.

So when the weight is heavy, you will try to add an extra rep whenever you can. When you hit
the top of the rep range, you will focus on making the movement hard by adding weight.

Since we’re dealing with rep ranges, meaning I’ve given you a set of numbers (8-10, 12-15, etc)
to work within, double progression is perfect for all movements, especially upper body ones
because it’s harder to build strength in the upper body than the lower body because those
muscle groups are much smaller.

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Here’s how it works. Let’s say you’re in the gym, and doing a set of barbell squats. Last week
you did your 3 sets 10-12 reps and it went like this:

Set 1 100 x 11

Set 2 100 x 10

Set 3 100 x 10

If you only focused on adding 5 pound plates (10 pounds total), to your lifts I can assure that
you won’t be able to remain within the given rep range the next time you do your squats. So
instead of grinding sloppily through 3 sets and ending up with barely 6-8 reps (or fewer when it
calls for 10-12) per set, you should stick with the 100 pound squat until you can get 12 reps on
the first set, and to play it safe, probably the 2nd and 3rd.

I’m going to say that 12 reps on the first set, and 11 reps on the second set are good indicators
of upping the weight on the following workout.

THE GOAL IS THE GOAL 

Whatever you want to do, be it build your booty, or just get stronger overall, this is all about
your personal journey​.

It’s about you and your progress. It’s about going into the gym with the goal of beating your last
workout personal records. So make this fun and have a good time training. It’s truly one of the
best things you can do to improve yourself.

The stronger you get over time, the more developed your body (and booty) will be. So focus on
putting in the effort on a daily basis.

You don’t have to do it all at once. ​Again, this is a process… so take your time. You’ll love all
the progress you make when you take it slow and enjoy the journey.

Don’t develop ​‘Shiny Object Syndrome​’ by trying this program for a week or so and then
jumping on another one. Give it at least 8 weeks before considering a change of workouts.

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FREQUENTLY ASKED QUESTIONS: 
Q: How do I know how much weight to start with?
A​: Start with the lightest weight possible (the bar, or smallest dumbbells usually) ​or the weight
you are comfortable with.​ You want to first focus on good form and moving the weight through
a full range of motion. There’s no rush to lift super heavy weights. Take your time. If you’re just
getting familiar with the gym, start with the bar.

Here’s a more methodical way to go about it. Let’s say you get into the squat rack and you
unrack the bar. You start squatting and it feels super light. Let’s say you could probably do
115-20 reps easily. Add 5 pounds to each side. Get back under the bar, and feel it out. Let’s say
that feels super easy again. Then you’d add another 5 pounds to each side. Now let’s say this
time it feels a little heavier, and you’re thinking you might only be able to get 15 reps. Now we’re
getting somewhere.

This is sort of like how your warm-ups should go. Now you add another 5 pounds each side,
and you struggle to get 12. Now we know what weight you should be starting with. Do a few
more sets, record it in your training log, and try to beat it next time.

Q: Can I lift to failure?

A​: Sort of. But I don’t want you falling over in the squat rack, or pulling a deadlift with a hunched
back. For the most part, I would like you to avoid absolute failure by leaving 1 or 2 quality reps
in the tank, especially on your first set.

Q: Can I add more exercises to the routine?

A: No. I’ve written this routine specifically to help you progress as fast as possible, while also
being able to recover and grow from your workouts. Too much exercise can actually inhibit the
ability to grow more muscle.

GENERAL NOTES: 
If you are brand new to weight lifting and training to enhance/change your shape/lose
weight/etc… I want to address a few common questions that come up frequently to put your
mind at ease.

If you want to change your body’s shape, muscle gain most likely has to happen. I’ve touched
on that here in my ​muscle building guide for women​.

Building muscle is done most efficiently through ​weight training​ due to how your can easily
overload the muscles by aiming to lift heavier weights over time.

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The article that goes along with this training routine is located here: ​The Booty Workout Guide​.

The Fear Of Losing Perceived Femininity 

I have written on becoming ​big and bulky​ previously, but I want to touch on it for the sake of
stating the case. Women naturally have much lower testosterone levels than men. There are
some outliers, but they’re very rare.

As a result of that, I understand if you have a fear of waking up and becoming a stage-ready
bodybuilder, ​but it’s not gonna happen.

The common fear of weight training like a male making you look like one is a very rational fear,
but due to what we know about biology, it’s virtually impossible to build the same levels of lean
body mass due to women’s naturally lower levels of testosterone, smaller joints, and bone size.

Here’s a great ​article​ touching on this a bit differently:

More estrogen, less testosterone: Greater naturally-occurring testosterone levels in men

contribute to their larger percentage of muscle mass relative to women. It’s the reason
we won’t get that “jacked.” On the other hand, higher estrogen levels give us a few
advantages. For one, ​a study in Human Physiology​ suggests that estrogen provides
significant protective effects against muscle soreness. Yeah, we still get sore, but not
that sore.

Weight training in and of itself will not rob you of your femininity. If done right, it can help you
build a curvier frame, if that’s what you desire. Just understand that looking like a competitive
bodybuilder will take not only many, many years of effort, it might even require some
performance enhancing drugs to boot (read: steroids, not protein powder or pre-workout).

If you have any more questions, I’m always an ​email​ away.

   

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Proper Warm-ups 
In general, you’ll want to warm-up how you’d normally warm-up before weight training.

A simple guide goes like this:

Step 1: ​3-5 minutes light cardio to get the blood flowing (elliptical, treadmill, bike, etc)
Step 2:​ 5-10 minutes of mobility work, foam rolling
Step 3:​ Practice the movements you’re about to do.

Start with 50% of the working weight you feel you can do and slowly move up until you feel
ready for the training. Below is only a suggestion to help familiarize you with warming up to
heavier weights. If you find it possible to get to the working weight with fewer warm-up sets,
that’s fine too. ​But try this method initially before moving to more brief warm-ups​.

GOAL: 3 sets of 10-12 reps. Goal: work with 135 pounds for 3 sets of 8-10

Warm-up Sets Work sets

Weight Reps Weight Reps

65 (50% top set) 10 135 10

85 (65% top set) 8 135 9

100 (75% top set) 3 135 8

115 (85% top set) 3

120 (90% top set) 3

Some individuals may do better with an abbreviated warm-up as follows:

Warm-up Sets Work sets

Weight Reps Weight Reps

85 (65% top set) 8 135 10

100 (75% top set) 8 135 9

115 (85% top set) 3 135 8

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The reason you’re doing 3 reps during your warm-up sets is to preserve your energy and effort
for the work sets. Sets of 3 allow you to get your nervous system primed and ready for the work
to come. I mainly want you getting a feel for the work you’re about to do without exhausting
yourself.

   

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Full Body Glute-Focused Program: 
Note​: each movement has a clickable link to a video demonstration.

Workout A
1a. ​Bodyweight* Glute Bridge​ 3x12-15
1b. Modified push-ups* 3x5-8

2. ​Barbell hip thrust​ 3x8-10 // 1m rest

3a. ​Barbell Romanian deadlift​ 3x12-15

3b. ​4-point plank​ 3x30s

4a. ​Bent over dumbbell rows​ 3x8-10

4b. ​Bird-dogs​ 3x8/side
*Place a dumbbell in your lap when you can do 15 reps for all 3 sets
**Do regular push-ups if you can with good form.

Workout B
1a. ​Floor reverse hyperextension​ 3x15-20
1b. ​Dumbbell one-arm rows​ 3x8-10/side

2. ​Barbell squat​ 3x10-12 // 1m rest

3a. ​Weighted hyperextensions​ (booty focus, see the video) 3x8-10

3b. Floor crunches 3x8-10

4a. ​Seated dumbbell shoulder press​ 3x8-10

4b. ​Side-lying clams​ 3x8/side

Workout C
1a. ​Bodyweight glute bridge​ 3x15-20
1b. ​Lat pulldown​ 3x8-10

2. ​Barbell glute bridges​ 3x5-8 // 1m rest

3a. ​Dumbbell Romanian deadlift​ 3x12-15

3b. ​Alternating floor leg raises​ 3x8-10/side

4a. ​Dumbbell side lateral raises​ 3x8-10

4b. ​Reverse dumbbell lunges​ 3x10-12/side

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Cardio recommendations:
I encourage brisk walking, biking, hiking, or any type of cardio activity you enjoy for 20-40
minutes on your days off from training.

Nutrition:​ Macro And Calorie Calculation Method 

Step #1​: Open the ​calorie calculator here​.

Step #2​: Input your information based on your personal data and I’ll show you how to setup
your diet for glute gains.

For hypothetical reasons, I’m going to use an example of a 26 year old, 130-pound woman, who
is training 3 days per week at the gym. See in calculator inputs below:

Enter your data as follows with your age, height, weight, gender, and then choose your activity
level based on the key:

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And once you’ve chosen your activity level, you’ll then get recommended calorie and macro
totals:

This way you’re consuming your maintenance intake on your off/cardio days and a slight surplus
on your training days.

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