The Butt Builder Workout

The Butt Builder Workout

Who doesn't want a firm and toned butt?   

Give this a try!

The Workout

Workout Notes

  • Squats - I typically do back squats (I do not use a Smith machine and don’t recommend it if you can use a squat rack or dumbbells) but there are several variations you can substitute to change things up.
  • Squat and Leg Curl Supersets - Rest 60 seconds between each squat and leg curl superset. For example, perform 10 reps of squats immediately followed by 10 reps on leg curls. Rest 60 seconds, then perform this superset again. By the time you finish your 20 sets of squats and leg curls your legs should be pretty fried. I like to finish off the workout with 10 last sets of lighter weight exercises to finish off the legs.

Keep the rest periods short and the weight as heavy as you can go without sacrificing form. I like to keep rest intervals at 60 seconds-2 minutes max!

The Butt Builder
The Butt Builder
Exercise Sets Reps
Squat (Superset with Leg Curls) 10 10
Leg Curls 10 10
Reverse Barbell Lunges 4 8 to 10
Dumbbell Step Ups 3 12
Leg Extensions 3 Failure

 

Workout Summary
  • Main Goal
    Build Muscle
  • Workout Type
    Single Muscle Group
  • Training Level
    Beginner
  • Program Duration6 weeks
  • Days Per Week
    1
  • Time Per Workout45-60 minutes
  • Equipment Required
    Barbell, Dumbbells, Machines
  • Target GenderMale & Female
  • Recommended Supps
    Whey Protein
    BCAAs or EAAs

For the complete article and workout info, click link below:

https://www.muscleandstrength.com/workouts/the-butt-builder.html

 

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