4 WEEKS TO A STRONGER AND LIFTED BUTT!!

The Overview:

This is a bi-weekly repeating program focused on posterior strength & growth. Each day starts with a strength based compound lift followed by hypertrophy accessory work. Every day you will be hinging, lunging & squatting/pushing. You are also given a 5 Minute core conditioning piece each day.

Weights: Manage your weights focusing on quality movement pattern, the goal is unbroken sets that lead to muscle fatigue. If the first set feels “easy” that’s okay. Your bi-weekly repeat means your reps will go up on the 3rd & 4th weeks with the goal of using the same weight as Week 1 or heavier.

Rest: Limit your rest as much as possible. On your strength movement each day try to rest 60-75 Seconds between sets and 30-45 seconds between your accessory sets. Make sure to REST 1 DAY between each programmed day.

 

The Program:

Week 1 Day 1

Romanian Deadlift - 5 Sets of 8 Reps

Bulgarian Split Lunge - 3 Sets of 5/5 Reps

Heel Elevated Goblet Squat - 3 Sets of 10 Reps

3 Rounds for Quality:
10 DB Plank Drags
30 Sec Plank
..Resting 1 Minute after each round

Week 1 Day 2

Barbell Lunges - 5 Sets of 8 Reps

Weighted Hip Extensions - 3 Sets of 10 Reps

DB Box Step Ups - 3 Sets of 5/5 Reps

3 Rounds for Quality:
12 Plank Ups
20 Weighted Russian Twists
..Resting 1 Minute after each round

Week 1 Day 3

Leg Press (High & Close Placement) - 5 Sets of 8 Reps

Barbell Good Morning - 3 Sets of 10 Reps

KB Front Rack Lunges - 3 Set of 10 Reps

3 Rounds for Quality:
10 Overhead DB Sit-Ups
20 Plank Jacks
..Resting 1 Minute after each round

 

Week 2 Day 1

Barbell Glute Bridge - 5 Sets of 8 Reps

Split Stance Good Morning - 3 Sets of 5/5 Reps

DB Reverse Lunge - 3 Sets of 10 Reps

3 Rounds for Quality:
10 DB Plank Drags
30 Sec Plank
..Resting 1 Minute after each round

Week 2 Day 2

Sumo Deadlift - 5 Sets of 8 Reps

Front Food Elevated Split Lunge - 3 Sets of 5/5 Reps

Single Leg Box Squat - 3 Sets of 5/5 Reps

3 Rounds for Quality:
12 Plank Ups
20 Weighted Russian Twists
..Resting 1 Minute after each round

Week 2 Day 3

Front Rack Lunges - 5 Sets of 8 Reps

DB Box Step Downs - 3 Sets of 5/5 Reps

Hamstring Curls - 3 Sets of 10 Reps

3 Rounds for Quality:
10 Overhead DB Sit-Ups
20 Plank Jacks
..Resting 1 Minute after each round

 

Week 3 Day 1

Barbell Lunges - 5 Sets of 8 Reps

Weighted Hip Extensions - 3 Sets of 10 Reps

DB Box Step Ups - 3 Sets of 5/5 Reps

3 Rounds for Quality:
10 DB Plank Drags
30 Sec Plank
..Resting 1 Minute after each round

Week 3 Day 2

Leg Press (High & Close Placement) - 5 Sets of 8 Reps

Barbell Good Morning - 3 Sets of 10 Reps

KB Front Rack Lunges - 3 Set of 10 Reps

3 Rounds for Quality:
12 Plank Ups
20 Weighted Russian Twists
..Resting 1 Minute after each round

Week 3 Day 3

Romanian Deadlift - 5 Sets of 8 Reps

Bulgarian Split Lunge - 3 Sets of 5/5 Reps

Heel Elevated Goblet Squat - 3 Sets of 10 Reps

3 Rounds for Quality:
10 Overhead DB Sit-Ups
20 Plank Jacks
..Resting 1 Minute after each round

 

Week 4 Day 1

Sumo Deadlift - 5 Sets of 8 Reps

Front Food Elevated Split Lunge - 3 Sets of 5/5 Reps

Single Leg Box Squat - 3 Sets of 5/5 Reps

3 Rounds for Quality:
10 DB Plank Drags
30 Sec Plank
..Resting 1 Minute after each round

Week 4 Day 2

Front Rack Lunges - 5 Sets of 8 Reps

DB Box Step Downs - 3 Sets of 5/5 Reps

Hamstring Curls - 3 Sets of 10 Reps

3 Rounds for Quality:
12 Plank Ups
20 Weighted Russian Twists
..Resting 1 Minute after each round

Week 4 Day 3

Barbell Glute Bridge - 5 Sets of 8 Reps

Split Stance Good Morning - 3 Sets of 5/5 Reps

DB Reverse Lunge - 3 Sets of 10 Reps

3 Rounds for Quality:
10 Overhead DB Sit-Ups
20 Plank Jacks
..Resting 1 Minute after each round

 

 If you'd like an Excel or PDF of the program go ahead and E-mail us!!

..make sure to tag us @fivepointsstrength and use the hashtag #fpbootybuilder !