Brazilian Butt Workout Plan

4 Weeks / 1 Days per Week / Intermediate

4 ratings

Workout Summary

Brazilian women are known for their amazing glutes, but very few people know that it is because they do the best glute exercises on a regular basis. If your goal is to get ripped, build muscle, or simply look and feel better, consider doing the brazilian butt workout. By focusing on your glut... more

Brazilian women are known for their amazing glutes, but very few people know that it is because they do the best glute exercises on a regular basis. If your goal is to get ripped, build muscle, or simply look and feel better, consider doing the brazilian butt workout.

By focusing on your glutes, one of the largest muscle groups in your body, you will be burning tons of calories while greatly shaping and toning your butt through the best buttocks exercises.

What the Workout Plan Focuses On

The brazilian butt workout focuses on sculpting your entire lower body with exercises for buttocks and exercises to lift buttocks.

The best part about this brazilian butt workout is that very minimal equipment is necessary for completion.

Studies have demonstrated that exercises, especially buttocks exercises, which are compound in nature (such as squats and lunges) release maximum hormonal aftereffects in the hours following workout. In addition, more overall calories are burned through resistance training and cardio--mainly because the body continues to burn calories long after your workout is done.

Lifting and Enlarging

In most workouts for buttocks, the hypertrophy aspect is the main concern. Thus, bigger buttocks exercises are emphasized.

This brazilian butt workout focuses on the best glute exercises to lift buttocks rather than just enlarge them. It is recommended that you follow the guidelines of doing the brazilian butt workout two days a week, as this is quite an intense glute workout.

How Often Should This Workout Be Done?

It is also difficult to do it more than twice a week because of the possibility of fatigue or soreness. In addition, try to vary it up and slowly increase your reps and decrease your rest every workout.

Also note in unilateral exercises such as the lunge, that of rep only counts after it is done with both legs--meaning that the number of repetitions expected are for each individual leg.

What Exercises Are Used?

A few of the best glute exercises may be difficult for beginners, such as the Swiss ball glute bridge March or the Swiss ball one leg curl. Often, beginners find it difficult to do these exercises because of the weakness of their stability muscles.

This is why we advise that you take it easy when first doing the workout, gradually increasing the intensity as you would with any other workout. Perhaps try them with bodyweight only and no resistance first, and then add an increasing amount of resistance the following workout.

Target Zones

Though this Brazilian butt workout targets the glutes, within 30 days you will see a much more shapely core, and a surprisingly lower bodyfat percentage.

A good amount of the buttocks exercises actually hit the majority of the body's muscles and thus will ensure great results. Don't be shocked if you find yourself getting compliments left and right about your buttocks!

Brazilian Butt Workout Plan

4 Weeks / 1 Days per Week / Intermediate

4 ratings
Brazilian Butt Workout Plan

Brazilian Butt Workout Plan

4 Weeks / 1 Days per Week / Intermediate

4 ratings

Workout Summary

Brazilian women are known for their amazing glutes, but very few people know that it is because they do the best glute exercises on a regular basis. If your goal is to get ripped, build muscle, or simply look and feel better, consider doing the brazilian butt workout. By focusing on your glut... more

Brazilian women are known for their amazing glutes, but very few people know that it is because they do the best glute exercises on a regular basis. If your goal is to get ripped, build muscle, or simply look and feel better, consider doing the brazilian butt workout.

By focusing on your glutes, one of the largest muscle groups in your body, you will be burning tons of calories while greatly shaping and toning your butt through the best buttocks exercises.

What the Workout Plan Focuses On

The brazilian butt workout focuses on sculpting your entire lower body with exercises for buttocks and exercises to lift buttocks.

The best part about this brazilian butt workout is that very minimal equipment is necessary for completion.

Studies have demonstrated that exercises, especially buttocks exercises, which are compound in nature (such as squats and lunges) release maximum hormonal aftereffects in the hours following workout. In addition, more overall calories are burned through resistance training and cardio--mainly because the body continues to burn calories long after your workout is done.

Lifting and Enlarging

In most workouts for buttocks, the hypertrophy aspect is the main concern. Thus, bigger buttocks exercises are emphasized.

This brazilian butt workout focuses on the best glute exercises to lift buttocks rather than just enlarge them. It is recommended that you follow the guidelines of doing the brazilian butt workout two days a week, as this is quite an intense glute workout.

How Often Should This Workout Be Done?

It is also difficult to do it more than twice a week because of the possibility of fatigue or soreness. In addition, try to vary it up and slowly increase your reps and decrease your rest every workout.

Also note in unilateral exercises such as the lunge, that of rep only counts after it is done with both legs--meaning that the number of repetitions expected are for each individual leg.

What Exercises Are Used?

A few of the best glute exercises may be difficult for beginners, such as the Swiss ball glute bridge March or the Swiss ball one leg curl. Often, beginners find it difficult to do these exercises because of the weakness of their stability muscles.

This is why we advise that you take it easy when first doing the workout, gradually increasing the intensity as you would with any other workout. Perhaps try them with bodyweight only and no resistance first, and then add an increasing amount of resistance the following workout.

Target Zones

Though this Brazilian butt workout targets the glutes, within 30 days you will see a much more shapely core, and a surprisingly lower bodyfat percentage.

A good amount of the buttocks exercises actually hit the majority of the body's muscles and thus will ensure great results. Don't be shocked if you find yourself getting compliments left and right about your buttocks!

Workout Goals

  • Get Toned

Equipment Needed

  • Cable Machine
  • Barbell
  • Dumbbells
  • Fitness Ball
  • Exercise Mat
  • Day 1
Exercise Sets Distance Time Reps Weight Rest
Default
Outer Thighs / Beginner
2 sets, 8 reps, 01:00 rest
2 -- --:--:-- 8 -- 01:00
Default
Quads / Intermediate
2 sets, 8 reps, 01:00 rest
2 -- --:--:-- 8 -- 01:00
Default
Glutes / Expert
2 sets, 15 reps, 01:00 rest
2 -- --:--:-- 15 -- 01:00
Default
Glutes / Intermediate
2 sets, 10 reps, 01:00 rest
2 -- --:--:-- 10 -- 01:00
Default
Glutes / Beginner
2 sets, 10 reps, 01:00 rest
2 -- --:--:-- 10 -- 01:00
Default
Glutes / Intermediate
2 sets, 10 reps, 01:00 rest
2 -- --:--:-- 10 -- 01:00
Default
Quads / Beginner
2 sets, 8 reps, 01:00 rest
2 -- --:--:-- 8 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Walking Lunge and Side Lunge are repetitions per leg (i.e. Right leg 8 reps and Left leg 8 reps). Since this workout is only focusing on one muscle group primarily (glutes), you may not be able to complete all the reps or sets. If this is the case then start with less sets, less reps, or take more time in between sets. This workout should be done twice a week, no more.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Hamstrings secondary Calves secondary Hip flexors secondary Lower back secondary Abs secondary Glutes primary Quads primary Outer thighs primary Muscles diagram
  • Day 1
Exercise Sets Distance Time Reps Weight Rest
Default
Outer Thighs / Beginner
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Quads / Intermediate
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Glutes / Expert
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Glutes / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Glutes / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Glutes / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Quads / Beginner
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Walking Lunge and Side Lunge are repetitions per leg (i.e. Right leg 8 reps and Left leg 8 reps). Since this workout is only focusing on one muscle group primarily (glutes), you may not be able to complete all the reps or sets. If this is the case then start with less sets, less reps, or take more time in between sets. This workout should be done twice a week, no more.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Hamstrings secondary Calves secondary Hip flexors secondary Lower back secondary Abs secondary Glutes primary Quads primary Outer thighs primary Muscles diagram
  • Day 1
Exercise Sets Distance Time Reps Weight Rest
Default
Outer Thighs / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Quads / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Glutes / Expert
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
Default
Glutes / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Glutes / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Glutes / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Quads / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Walking Lunge and Side Lunge are repetitions per leg (i.e. Right leg 8 reps and Left leg 8 reps). Since this workout is only focusing on one muscle group primarily (glutes), you may not be able to complete all the reps or sets. If this is the case then start with less sets, less reps, or take more time in between sets. This workout should be done twice a week, no more.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Hamstrings secondary Calves secondary Hip flexors secondary Lower back secondary Abs secondary Glutes primary Quads primary Outer thighs primary Muscles diagram
  • Day 1
Exercise Sets Distance Time Reps Weight Rest
Default
Outer Thighs / Beginner
2 sets, 12 reps, 01:00 rest
2 -- --:--:-- 12 -- 01:00
Default
Quads / Intermediate
2 sets, 12 reps, 01:00 rest
2 -- --:--:-- 12 -- 01:00
Default
Glutes / Expert
2 sets, 20 reps, 01:00 rest
2 -- --:--:-- 20 -- 01:00
Default
Glutes / Intermediate
2 sets, 15 reps, 01:00 rest
2 -- --:--:-- 15 -- 01:00
Default
Glutes / Beginner
2 sets, 15 reps, 01:00 rest
2 -- --:--:-- 15 -- 01:00
Default
Glutes / Intermediate
2 sets, 15 reps, 01:00 rest
2 -- --:--:-- 15 -- 01:00
Default
Quads / Beginner
2 sets, 12 reps, 01:00 rest
2 -- --:--:-- 12 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Walking Lunge and Side Lunge are repetitions per leg (i.e. Right leg 8 reps and Left leg 8 reps). Since this workout is only focusing on one muscle group primarily (glutes), you may not be able to complete all the reps or sets. If this is the case then start with less sets, less reps, or take more time in between sets. This workout should be done twice a week, no more.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Hamstrings secondary Calves secondary Hip flexors secondary Lower back secondary Abs secondary Glutes primary Quads primary Outer thighs primary Muscles diagram

Workout Goals

  • Get Toned

Equipment Needed

  • Cable Machine
  • Barbell
  • Dumbbells
  • Fitness Ball
  • Exercise Mat

246 people started this plan

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Brazilian Butt Workout Plan

Workout Goals

  • Get Toned

Equipment Needed

  • Cable Machine
  • Barbell
  • Dumbbells
  • Fitness Ball
  • Exercise Mat

246 people started this plan