Butt Workout Plan

4 Weeks / 2 Days per Week / Beginner

3 ratings
Butt Workout Plan

Butt Workout Plan

4 Weeks / 2 Days per Week / Beginner

3 ratings

Butt Workout Plan

4 Weeks / 2 Days per Week / Beginner

3 ratings
  • Day 1
  • Day 2

Exercise.com PRO Membership Includes

Online Workout Tracking
Step-By-Step Video Tutorials
Advanced Workout Stats
Join Today!
Exercise Sets Distance Time Reps Weight Rest
Quads / Beginner
3 sets, 12 reps, 01:00 rest
3 12 -- 01:00
Quads / Intermediate
3 sets, 12 reps, 01:00 rest
3 12 -- 01:00
Glutes / Intermediate
3 sets, 15 reps, 01:00 rest
3 15 01:00
--
--
3 sets, 15 reps, 01:00 rest
3 15 01:00
--
--
3 sets, 15 reps, 01:00 rest
3 15 01:00
--
--
1 sets, 10560.00 mi , 00:25:00
1 10560 mi 00:25:00 --:--
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 1

Be sure to focus on the correct form of each exercise while taking your time on each rep. Be sure to stretch at the end of your workout.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

This butt workout is designed for those who are looking to tone and or increase the size of their backside. The routine is broken up into two days a week and thus can be supplemented with another workout plan of your choice. However, be sure not to workout your legs two days in a row; otherwi... more

This butt workout is designed for those who are looking to tone and or increase the size of their backside. The routine is broken up into two days a week and thus can be supplemented with another workout plan of your choice.

However, be sure not to workout your legs two days in a row; otherwise, you will be doing more harm than good. The use of weights (dumbbells) is utilized in this workout plan, because without using weights it is harder to get the desired result.

How Does It Work?

Each exercise has 3 sets and reps ranging from 12-15. Running for 25 min or 2 miles at the end of each exercise is definitely a crucial part of getting that toned backside you want, so don't overlook it.

For every exercise, look to increase either your reps, weight, or decrease rest time every time you perform the workout so that your body does not become accustomed to it. Start following this butt workout plan and begin to see results right away!

Exercise.com PRO Membership Includes

Online Workout Tracking
Step-By-Step Video Tutorials
Advanced Workout Stats
Join Today!
Exercise Sets Distance Time Reps Weight Rest
Hamstrings / Beginner
3 sets, 12 reps, 01:30 rest
3 12 -- 01:30
Outer Thighs / Beginner
3 sets, 12 reps, 01:30 rest
3 12 -- 01:30
Quads / Intermediate
3 sets, 12 reps, 01:30 rest
3 12 -- 01:30
--
--
3 sets, 15 reps, 01:00 rest
3 15 01:00
--
--
3 sets, 15 reps, 01:00 rest
3 15 01:00
--
--
3 sets, 15 reps, 01:00 rest
3 15 01:00
--
--
1 sets, 10560.00 mi , 00:25:00
1 10560 mi 00:25:00 --:--
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 2

Be sure to focus on the correct form of each exercise while taking your time on each rep. Be sure to stretch at the end of your workout.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

This butt workout is designed for those who are looking to tone and or increase the size of their backside. The routine is broken up into two days a week and thus can be supplemented with another workout plan of your choice. However, be sure not to workout your legs two days in a row; otherwi... more

This butt workout is designed for those who are looking to tone and or increase the size of their backside. The routine is broken up into two days a week and thus can be supplemented with another workout plan of your choice.

However, be sure not to workout your legs two days in a row; otherwise, you will be doing more harm than good. The use of weights (dumbbells) is utilized in this workout plan, because without using weights it is harder to get the desired result.

How Does It Work?

Each exercise has 3 sets and reps ranging from 12-15. Running for 25 min or 2 miles at the end of each exercise is definitely a crucial part of getting that toned backside you want, so don't overlook it.

For every exercise, look to increase either your reps, weight, or decrease rest time every time you perform the workout so that your body does not become accustomed to it. Start following this butt workout plan and begin to see results right away!

294 person started this plan

Workout Goals

  • Improve Cardio
  • Lose Weight
  • Get Toned

Equipment Needed

  • Exercise Mat
  • Dumbbells
  • Box
  • Flat Bench

No Reviews yet.

Butt Workout Plan

294 person started this plan

Workout Goals

  • Improve Cardio
  • Lose Weight
  • Get Toned

Equipment Needed

  • Exercise Mat
  • Dumbbells
  • Box
  • Flat Bench