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WE SH IP TO ALGERI A VIE W D E TAILS

Build the Best Glutes in Your Gym with

These 3 Workouts

Before you start a 100 day squat challenge, check out this 3
day glute building split. It'll help you shred fat and make your
legs & glutes look great!
 Workout Summary

Main Goal Lose Fat

Workout Type Split

Training Level Beginner

Program Duration 12 weeks

Days Per Week 3

Time Per Workout 60-90 minutes

Equipment Required Barbell, Bodyweight, Dumbbells, Kettle

Bells, Machines

Target Gender Male & Female

Author Coach Dustin Myers, CSCS

Workout PDF Download Workout

Workout Description
Do a quick google search for glute workouts and you will be surprised to find that you
can “build a J-Lo booty in just 5 minutes” or try “100 different, easy, butt-building
exercises”.

I got news for you, ladies.

While quick, painless workouts and hundreds of gimmicky options might sound
attractive, if you want to build the butt of your dreams, you are going to have to build
some serious muscle.

The glutes are known as the power house of the posterior chain, so while doing high rep
“toning” workouts may help you feel the burn, they are doing little to help build a round
backside.

Like any other area of your body, building muscle is going to require low reps on heavy
compound movements combined with high volume accessory work.
Throw in just the right amount of fat melting cardio and you will be on your way to those
coveted Glutes of Granite.

Here is a killer 3 day lower body split guaranteed to build a butt that will turn heads
wherever you go, and legs to match.

Workout #1
Booty Blaster workout #1

Start each one of these workouts with 5-10 minutes of light cardio to warm up and then
some good dynamic stretching, particularly for the hips, hamstrings, and adductors. 

Workout #1 starts off with 5 sets of sumo stance deadlift. For a sumo pull, start with your
feet very wide and toes pointed out slightly. Get tight to the bar (shins should almost
touch the bar) and sit down into a low squat. With your arms inside of your knees, grab
the bar with an “over-under” grip.

Stand up, focusing on flexing the glutes and pushing your hips to the bar, keeping your
chest upright the entire time. Lower your back to starting position under control. Your
first set should be a light warm up, your second set a medium weight, with your last 3
sets at as heavy of a weight as possible for 8 reps.

Next up is a superset of walking lunges and glute bridges for 5 rounds. During the
walking lunges you will incorporate a 1/4 rep at the bottom - sink down into the lunge,
and once you have gone all the way down (usually when the knee of your back leg
touches the ground), come up one-quarter of the way and pause for 2 seconds, then
drop back down and then come all the way up.

Make sure to stay in good position on the quarter rep, keeping your knee behind your
toes. Avoid leaning forward, and also do not stutter step in between lunges.
Related: Boyce’s Choices - 3 Best Exercises for Glutes

For the glute bridge, lay diagonal across a bench with only your shoulders in contact,
and your feet on the floor. Drop your hips, then raise them up by pushing through your
heels and squeezing your glutes for a three second pause at the top.

Do not over extend at the top, which will put too much strain on your lower back. If ten
reps feels easy, hold a medicine ball or kettle bell on your hips for extra resistance.

The last part of this workout is 4 rounds of a conditioning circuit. Set a treadmill at 15%
incline and leave it running at your normal walking pace, somewhere between 3-4mph.
Start by ripping out 25 bodyweight squats, making sure to get below parallel on each
one. As soon as finish your set of squats, transition to the treadmill and carefully step on
and walk for 1 minute.

Always make sure to keep ahold of the handles as you step on and off of the belt. Next
up is a hamstring bridge. Start by laying on your back with one foot up on a bench or
plyo box. Press through your heal and bridge your hips up by squeezing your glute and
hamstring on that side.

The goal is to get a straight line from your knee, through your hip to your shoulder. After
completing 5 reps on each side, head back to the treadmill for another minute incline
walk. One round down…three more to go!

Exercise Sets Reps

1. Sumo Deadlift 5 8

10 each leg (w/ 1/4 rep at

2a. Walking Lunges 5
bottom)

2b. Glute Bridge 5 10 (w/ 3 sec pause)

3a. Body Squats 4 25

1 min (15% incline, 3-

3b. Treadmill Walk 4
4mph)

5 each leg (w/ 3 sec

3c. Hamstring Bridge 4
pause)

1 min (15% incline, 3-

3d. Treadmill Walk 4
4mph)

Workout #2
Booty Blaster workout #2
Workout #2 starts with the granddaddy of all leg exercises, the barbell back squat. But to
make those legs - and your butt - grow, just doing body squats is not gonna cut it. We
need to throw some weight on that bar! Start with a warm up set of 12 reps then
gradually add weight each set as you drop the number of reps by, ending with a heavy
double.

Something to keep in mind - the narrower your squat stance is, the more quad dominant
the movement becomes. By widening your stance, you will place more of the workload
on your hips and glutes.

After your squat sets are complete, you will begin a superset of 3 similar but different
single leg movements. First up is Bulgarian Split Squats. Start by getting in a “lunge”
position with your back foot up on a bench. Squat down keeping your knee behind your
toes and pause for 3 seconds at the bottom.

Related: 4 Simple Exercises to Build a Strong and Sexy Set of Glutes

Make sure to push through your heal to activate your glute on the way up. Start with no
weight on the first round and gradually add heavier dumbbells each round. After
completing 5 reps on each leg, transition to an assisted pistol squat.

Stand in front of a rack with one foot up against a post and the other foot out in front of
you and off the ground. Hold on to the rack and sit back as you squat down as low as
possible. Perform 10 reps on each leg. This superset ends with what I have dubbed
“booty lunges”.

Start in a lunge stance with your front foot on a step or dumbbell. Slowly sink down a
quarter of the way into the lunge, then come back up, but not by pushing off the step
with your front leg. The key to this movement is to use your back leg to raise up,
extending the hamstring and flexing your glute at the top. Squeeze hard and drop back
down. Try not to use your front leg other than for stability.
Next up is 3 sets of either a cable pull through or a sled pull through. For either option,
face away from the cable tension or sled and squat down with a wide stance. Grab the
handles of the cable or rope and pull it through your legs as you stand up.

This should feel similar in nature to a kettle bell swing, only more controlled. Finish up
with 20 minutes of steady paced conditioning on either the stair master or stair stepper.

Exercise Sets Reps

1. Back Squat 6 12, 10, 8, 6, 4, 2

2a. Bulgarian Split Squats 5 5 each (w/ 3 sec pause)

2b. Pistol Squat 5 10 each leg

2c. Booty Lunges 5 20 "1/4" reps on a step

3a. Sled or Cable Pull Through 3 15

3b. Stairmaster or Stairstepper 1 20 min

Workout #3
Booty Blaster workout #3

Workout #3 starts with 3 heavy sets of weighted lunges. If you have a hard time holding
on to heavy enough dumbbells then use a back loaded barbell instead.

After 3 sets is complete, hit a superset of dumbbell step ups and “booty bands”.  On the
step ups be sure to control your weight on the way down. For the booty bands attach a
light band to your ankle and do a kneeing rear leg lift.
Next up is 3 sets of goblet sumo squats and a single leg glute bridge. Perform goblet
squats by holding a kettle bell, dumbbell, or medicine ball in front of you as you squat in
a wide stance.

The single leg glute bridge is the same position as the glute bridge in workout #1, but
you will do them single leg style, with the other leg up in the air. Make sure to push
through your heal and squeeze your glutes at the top, pausing for at least one second.

Finish this workout off with 10 minutes of continuous walking lunges. Don’t worry…the
first 2 minutes are the toughest…after that everything goes numb…just take it 1 lunge at a
time!

Exercise Sets Reps

1. Walking Lunges 3 5

2a. Dumbbell Step Ups 3 8 each leg

2b. Booty Bands 3 25 each leg

3a. Goblet Sumo Squat 3 12

3b. Single Leg Glute Bridge 3 5 each leg

4. Walking Lunges (bodyweight) 1 10 min

Conclusion
There it is, the key to a great butt in just 3 excruciatingly tough workouts that must be
done every week…simple, right?

I recommend doing one of these routines every third day so your muscles have time to
recover and grow in between. And remember…the sooner you get started the sooner
your glutes will be ready for your next Instagram post! 

Stay tuned to Muscle and Strength for more of my unique and challenging workout
ideas.

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About The Author

Coach Dustin Myers, CSCS

Coach Myers is the co-founder and owner of the Old School Gym in
Pataskala, OH, as well as the strength and conditioning coach for the Ohio
Regional Training Center for Olympic Wrestling.
View all by Coach Dustin Myers, CSCS »
 1 Comment + Post Comment

Posted Wed, 01/09/2019 - 02:49 LIKE 1

Rhuldy
Hi, what days of the week would be more effective for someone who wants to only tone the
body and do not wish to get too skinny. thanks

REPLY
REPLY

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