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TABLE OF CONTENTS
1. Introduction
3
-- About
3
-- A couple of things to consider
4
2. The glutes: The heart-shaped muscle
5
3. The basics of strength and hypertrophy
workout plan
7
4. Before you start
13
-- Important tips
14
-- Check your mobility
19
-- Choosing your workout plan
26
5. Workout plan
31
-- Warmup routine
31
-- Flexibility and mobility routine
34
-- Bodyweight plan
39
-- Go Heavy plan
44
-- Madbarz plan
49
-- Stretching
54
6. Exercise instructions
58
7. Frequently asked questions (FAQ)
76
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INTRODUCTION
ABOUT
It’s never a bad moment or a bad decision to try to make some
fitness improvements, but it’s always hard to make that first of
many steps towards reaching your goals. The motivation to do
so is often there, but the guidance is absent, so more often than
not, it’s not easy to find and stick to a fitness routine that makes
sense to you.
This guide is designed to give
you an insight on how to add
better shape, size, but also more
strength to your lower body and
glute muscles. By reading this
tutorial, you are entering a world of
bodybuilding, and we’re not talking
about those huge guys posing
on magazine covers with their
muscles so big they can barely
walk through doors. Those are the
extremes of what a body can look
like when using resistance based
exercises to build muscles.
CURVE:
‘’The loveliest distance
between two points.’’
Mae West
Here we are taking that same
approach of bodybuilding, but
targeting specific muscle groups
in order to build more proportion,
symmetry and size, or, so called,
“mass with class’’.
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A COUPLE OF THINGS TO CONSIDER
There are a couple of things to take into
consideration before starting this tutorial.
1. This is, first and foremost, a guide to help you build your
physique. It is not a rehabilitation program, a cardio program, HIIT workout, etc. So, your goals have to be in sync
with what this guide offers, in order to get the best possible
results.
2. This type of exercising routine is not limited to experienced
practitioners, but it is a generalized approach that can be
adjusted to your current fitness level.
3. By doing the exercises listed in this guide, you are going to
use the biggest muscles that form your butt area, but also
the smaller, more deeper muscles that are also important
when it comes to shaping your butt. They are also very important for injury and pain prevention.
4. You are going to target specific muscle groups, so be sure
to incorporate other types of exercises or routines to your
weekly schedule if you wish to improve overall fitness.
5. Although this is a guide on how to get better proportions in
the glute area, by doing this type of plan you are also activating the muscles of the lower body (legs).
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It is impossible to completely isolate one muscle group
without creating muscle imbalances and disproportions.
6. Even though a workout routine is a key to any physical
transformation, a balanced diet is just as important.
7. A proper warmup routine before, stretching and rest after
workout are essential to any fitness plan, so you don’t want
to skip those if you wanna stay healthy and injury-free.
THE HEART-SHAPED MUSCLE: THE GLUTES
Since this is a tutorial on how to get better proportions of the
glute (butt) area, let’s just quickly cover the basic anatomy
and function of the muscles a ‘’butt” workout plan dominantly
activates.
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As you can see in the image above, the ‘’butt’’ area actually
consists of a couple of different muscles, all with a specific
function. The largest muscle in this group is the gluteus
maximus muscle, and it is actually the biggest muscle
in the body by volume. It is also the most superficial
muscle in the glute area and its function is the
extension, abduction and external rotation in the hip
joint. It has an important role when it comes to
proper posture as it extends the trunk.
The other two important muscles that get
overlooked often are the gluteus medius and
minimus, which also play an important role in the
hip movement.
There are several smaller muscles in the hip area
that stabilize and move the hip, and by doing
this, they enable the bigger muscles like the
gluteus maximus to do their primary function
without undermining the hip joint integrity
(stability and functionality). These muscles have
a functional rather than an aesthetic role.
Needless to say, if you are building the butt
area, the gluteus muscle group is your
primary target.
With time and discipline, your body
transformation will be evident. Trained
glute muscles have a round and full look
with a much stronger muscle tone and
bigger size of overall glute area.
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Let’s go through some of the most basic and most common
used terms when considering any kind of fitness transformation.
THE BASICS OF STRENGTH AND
HYPERTROPHY WORKOUT
HYPERTROPHY
Changing your body requires
a process of applying a
certain amount of physical
stress on your muscles.
This stress in turn creates
size, shape and strength
adaptations of the muscles.
The process of creating size
and shape in the muscle is
called hypertrophy, and it
is the basic mechanism of
bodybuilding.
Hypertrophy is best
achieved by applying
resistance (body or external)
against a certain muscle
group while performing a
certain movement.
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In the world of fitness, it is accepted that an exercise repeated
5-12 times, against a resistance, will result in hypertrophy.
Keep in mind that this number mentioned above is the
maximum number that you should do in a set. If you feel you
are able to keep going after you reach that number 12, that
means that the resistance you are using is not heavy enough.
It’s perfectly fine to do more repetitions, but this will result more
in muscular endurance adaptations. Remember, this applies for
body weight as well as external resistance. For example if a 12
repetition body weight squat is too easy, add external weight to
get those 12 rep benefits.
So, it always comes down to what your overall goal is.
MUSCLE CONTRACTION
A contraction refers to the action of a muscle fiber and its ability
to shorten, lengthen or change the level of tension, consciously
or unconsciously.
This allows us to move and perform everyday tasks. It also
allows us to do dynamic and static movements during workouts
and training.
Two most common types of contractions are eccentric
(lengthening) and concentric (shortening) contractions.
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For example, when squatting, on
your way down, you are doing
an eccentric contraction of your
quads and glutes, and when
pushing yourself back up, you
are performing a concentric
contraction of the same
muscles.
This refers only to skeletal
muscle fibers. The heart muscle
and smooth muscle cells are not
under our conscious influence.
INTENSITY
Your goal will determine your repetitions range and your
repetition range will determine the intensity of the workouts.
The higher the repetitions range, the lower the intensity.
Keep in mind that the intensity is something you can always
change and modify. It is always best to experiment with various
exercises, training styles and the resistance you are using.
Intensity is something that needs to increase simultaneously
with your body’s adaptation system.
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This means that the
resistance you will use at the
beginning of your plan will at
a certain point become too
easy as your body adapts.
So, progressively increasing
your resistance is something
that you need to think about.
RECOVERY
At the very start of your workout plan, you might experience
DOMS (Delayed Onset Muscle Soreness). Your muscles will
be sore because they are not accustomed to the stress you are
causing. This is completely normal and usually stops 2-3 days
after the workout.
So during this time, it’s very important to give yourself enough
rest time and to do everything you can to recover properly. This
includes quality nutrition, enough sleep, as little stress (mental)
as possible, and various factors during your everyday life. If you
are not properly recovering, you will not be able to progress.
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Ok, so all you need to do
is rest in order to progress,
you say? Unfortunately not.
Too much rest can also be a
problem. Try to aim at having
a maximum of two rest days
between every workout. This
will vary depending on your
fitness level, energy level and
motivation.
The progress is about the
balance between recovery
and workouts, remember
that.
PROGRESS TRACKING
Your performance progress will be obvious during your
workouts, but how to track your appearance progress?
There are many different ways of tracking whether or not you
have improved your appearance - one of those can simply be
your own visual perception. This is why it’s very important to
take before and after progress photos. Simply being able to
notice the change of your muscle size, shape and proportions is
already a big plus and often gives you a realistic feedback.
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Another method is to try and combine your body weight and
body fat measures. Your body fat measure will tell you how
much your overall body weight is actually fat.
The first step is to calculate your body fat percentage and your
body weight.
The next step is to keep track of your measures over time. If
your body weight increases, but the body fat stays the same,
you can be sure that you’ve made muscle mass progress.
To measure your body weight, all you need is a regular scale. To
calculate your body fat, you can use a simple caliper. Here is a
link to help you determine your body fat using the caliper:
Determine body fat
Keep in mind that adding muscle size without adding fat is not
easy and requires time and discipline.
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BEFORE YOU START
This chapter is going to give you all the information you need to
consider when starting a plan.
The logic of following your body’s natural biomechanical and
physiological laws is to follow this pattern when starting a plan:
Warmup
routine
Mobility and
flexibility
routine
Workout
Stretch
This can all sound complicated, but it only means that before
the actual workout, you should make sure that you are ready
for the movements and exercises that are included in the plan,
and make the necessary steps to prepare your body for the
workouts. Always follow this pattern.
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IMPORTANT TIPS
There are several important things to know when doing any kind
of exercise. Here are a few most important tips:
Pre and post-workout meal:
It’s best to have a nutritious meal
before and after a workout. This will
give you enough energy for your
workout, and enough nutrients for
muscle growth.
The meal before the workout shouldn’t
be a big one and should include some
form of carbohydrates, preferably fruit,
or something easily digestible that you
can eat 40-60 min before a workout.
The post-workout meal should
contain proteins and carbs required
for a complete recovery and
progress.
The best is to eat before
and after a workout.
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Full range of motion:
Most of the time during the workouts, how you perform a given
exercise will play just as important role as the selection of the
exercise itself.
When it comes to building strength, size and endurance, slower
and more controlled movements are recommended. Another
key element is to include a full range of motion in your exercise.
Take a squat for example:
if you stop the squat
movement when your sit
bones are above knee level,
then you haven’t really
utilised your muscle fibers to
their full potential. Squatting
into a deep position and
then pushing yourself back
up will make sure that you’ve
activated much more of your
leg and glute muscle fibers.
This same principle applies to every exercise you do. If you
do one third of a movement in a particular joint, you are just
wasting your time and energy.
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Isometric hold
Dynamic movements are an excellent way to increase your
strength and fitness level in general. Keep in mind that static
positions are also a great option for many exercises.
This means that instead of having a two-part movement
that includes contraction and release, you can hold a certain
position using an isometric contraction. Isometric contraction
is contracting the muscle without shortening it by moving the
joints.
Some exercises, such as the plank position, can be performed
only as a static position, but most exercises can have both a
static and dynamic position.
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Time under tension
This element fits into the category of how an exercise is
performed. The most efficient way to train muscle size and
strength is to do slow movements that allow your muscles to
stay contracted for a longer period of time when performing
the exercise. This will create a sufficient amount of stress to
your muscles, and result in strength and size gains.
Also, while doing the dynamic movements, try to focus on the
time of the concentric and eccentric contraction.
For example, when
doing the good morning
exercise, on your
way down (eccentric
contraction), perform a
slow movement lasting
about 2-3 seconds,
followed by extending
back up (concentric
contraction), which
should also last about
2-3 seconds.
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Workouts with weights
When performing the
exercises with external
resistance (i.e. kettlebell),
during a certain number of
repetitions, remember to take
into account the weight of the
resistance. It’s recommended
to lift 50-80% of your
maximum capabilities.
So, for example, if you are
doing 10 reps of goblet squat,
use the weight (kettlebell) you
can lift 10 times. This comes
to 50-80% of the maximum
weight you can lift, or 50-80% of your 1RM (repetition maximum).
1RM is the maximum weight you can lift once.
Here is a link you can use to estimate your 1RM and your 5-12
repetition range when using external weight:
Estimate your 1RM
Also, you can always use your subjective estimation for
determining the weight you want to use. Be careful with heavy
resistance plans, never go beyond your capabilities.
Safety first.
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Continue reading the following section to get the information
about the preparatory steps you should do before starting your
workout plan.
CHECK YOUR MOBILITY
The negative side-effect
of the modern lifestyle
is the amount of time we
spend sitting. Whether
you are at home, in your
car or at work, you are
always in a position where
your hip flexors are getting
shorter and losing their
natural length required to
keep the biomechanical
and anatomical balance of
the pelvic, lower-body and
spine region. Our hip joints
are the ones that often lose
a lot of their mobility and
flexibility as a result of this
lifestyle.
Mobility is simply the range of motions that you are able to do
with a certain joint. Hip and ankle joints need to be mobile in
order to perform most of the exercises in this guide.
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Flexibility refers to the muscles’ ability to stretch during certain
static positions.
If you are not mobile enough, then you’ll have a hard time
doing the exercises, and the injury risk will be much higher. On
the other side of this spectrum is joint stability. The knee-joint
is where you want to be stable in order to perform resistance
exercises safely. Stability often comes with strengthening the
muscles around the joint.
If you are a beginner, then what you need to do is check your
hip/ankle mobility.
There are many hip and ankle mobility/flexibility tests, but we
have picked a few basic ones to make things simpler. If you are
still not sure of your mobility status after these tests, go ahead
and add a couple of new ones that fit your needs specifically.
Here are a few simple positions and movements to check your
hip/ankle mobility.
Do these test only once to see if you need to develop more
mobility in the pelvic and lower body area. The workout chapter
includes mobility and flexibility exercises that will help you
achieve this.
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IMPORTANT
It’s very important not to continue with workout plans
before you’ve developed enough mobility in the hips
and ankle joints. You will know if you have reached the
satisfactory mobility level by repeating the mobility tests
after 2-4 weeks of the mobility and flexibility routine.
REMEMBER
The tests don’t need to be done in any specific order.
You only need to perform the movement once, but you
can also repeat the movements a couple of times if you
feel that you are able to do it better. You don’t have to
keep the position for very long. As soon as you do the
movement, you will know if you have good mobility or if
it is something that you need to work on.
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Hip Test - Passive/Active lying leg raise
Lie on your back and put your feet on the floor, hip-width apart.
Hands are relaxed on the side of the body.
This movement can be performed passively or actively, which
means you can either use the strength of your muscles to do
the movement, or use a band or a towel to help perform the
movement by placing them around the foot of the leg that we
are going to use in the test.
Either way, what you are doing is pulling the leg slowly as high
as you can, without bending in the knee, not pulling the lying leg
up or arching the back. If either of these things happens before
you reach 90 degrees, then that is not perfect mobility. So 90
degrees would be perfect.
Repeat both sides. This test will show how much the hamstring
and glute muscles restrict the movement of the hip and what
the strength of your main hip flexor is, the iliopsoas muscle.
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Functional hip flexion assesment
Another good test of hip mobility is the standing version of the
abovementioned exercise.
From a standing position, drive one knee up and towards your
chest, while at the same time grab that knee with both hands
and pull it gently as high as possible.
When the knee is at the
highest possible position,
let go of the knee and try
to hold it at the highest
possible position without the
help of the hands.
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Dropping below 90 degrees is not good mobility, which means
that either some muscles are overly tight or others are too weak.
Hip Rotation test
Do this in a sitting position.
Sit comfortably and place
the ankle of one leg (outer
side) over the knee of the
other.
The spine should not be
resting on the back of the
chair. Place one hand on
the ankle and the other on
the knee of the upper leg
and gently push the knee
towards the floor.
Observe the range of
motion as you try to get
the shin completely parallel
to the floor.
Repeat with other leg.
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Ankle mobility test
Testing the ankle mobility is
quite simple. Just assume a
kneeling position in front of a
wall, 3 inches (10 cm) away,
with one leg kneeling and the
other in a lunge position.
Make sure that the full foot of
the front leg is on the ground
with toes facing forward, and
that the heel is at the same
level as the knee.
From this position, move
your front knee forward until
your heel starts to separate
from the ground. If you are
able to touch the target with
your front knee before this
happens, that is the perfect
ankle mobility.
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CHOOSING YOUR WORKOUT PLAN
Now that you are familiar with your mobility level, it’s time to
choose the plan you will be doing over a set course of time.
Choosing your plan is the final stage of preparation before the
real work begins.
In this chapter, you will be able to choose between three fitness
plans. The three workout plans differ in intensity and selected
exercises. Each plan takes four weeks.
Bodyweight
Plan
Go Heavy
Plan
The Bodyweight plan includes exercises
that are done using your body weight
only. This is a great option if you are a
beginner and new to the strength and
hypertrophy workout methods. This plan
will give you a great increase in size and
develop strength of the lower extremities.
The Go Heavy plan is recommended
to intermediate and advanced users,
as it includes some more advanced
exercises, as well as the exercises with
external weight (kettlebell) and the TRX
suspension trainer. These exercises will
help you put on more size and further
increase your strength.
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Madbarz
Plan
If you are not completely sure which
plan to choose, you can’t go wrong with
our Madbarz plan. It is a great option
for users of any level of experience, and
it allows you to modify the number of
exercises, rounds and repetitions, as well
as the rest time in-between them.
Every week has a focus, in terms of what skill you are trying to
improve, the number of workouts and the workout layout with
detailed programming of the exercises (number of exercises,
sets, round, rest intervals).
Week focus
Every week of the plan will have a specific focus. For example:
1
week
Week one is always going to emphasize
joint stability and mobility. It’s not that we
are only developing mobility and stability,
but this is the main focus of the week and
the body needs to make these adaptations
before you can start focusing on strength and
hypertrophy. It’s all about different ratios of
skills as the weeks progress.
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2
Week two is about improving the little details
in the exercises and developing muscle
endurance. Really focus on performing the
movements with perfect form.
3
4
Weeks three and four are going to focus
on building strength and hypertrophy, and
increasing the intensity by adding more
advanced exercises or adding more weight to
the exercises.
week
weeks
These are our recommendations on what plan you should try
according to your fitness level:
Madbarz Plan
Madbarz Plan
Bodyweight
Plan
Bodyweight
Plan
Madbarz Plan
Go Heavy Plan
Go Heavy Plan
Begginer
Intermediate
Advanced
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Final notes
Madbarz workouts are designed in a way that they can be
modified in the app, according to beginner, intermediate and
advanced preferences. The application allows you to change
sets, repetition and rest period numbers to fit your individual
needs.
The Go Heavy workout plan requires a TRX suspension
trainer and a kettlebell.
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WORKOUT PLAN
This chapter includes three workout plans, their weekly focus,
repetitions and sets, but also includes the warm-up, mobility,
and stretching routines. These routines are an important part of
every plan, so don’t forget to do them before you start your daily
workout.
WARMUP ROUTINE
This routine is required to prepare
your body for the workout.
You can do these recommended exercises, but keep in mind
that you can also change the routine if you feel like it.
The recommended number of repetitions and the time frame
for all exercises is written next to the exercise.
Try to do the movements without too much rest in-between.
2
ROUNDS
OF:
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1
High Knees
Continue the same motion for 60 seconds
From a standing position with feet hipwidth apart, start the movement by lifting
your right knee as high as you can. At the
same time, lift the opposite hand, and with
a quick motion, switch the position by
raising the opposite hand and leg.
2
Jumping Jacks
Continue the same motion for 60 seconds
From a standing position with feet hipwidth apart, start the movement by raising
your arms up and to the side, and jumping
with your feet to the sides wider than hipwidth.
Now, go back to the starting position and
continue the same movement quickly
alternating these two positions.
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3
Squat Jumps
Continue the same motion for 60 seconds
From a standing position with feet
more than shoulder-width apart
and toes pointing outwards, recline
to a squat. When you are parallel to
the floor, jump up explosively.
Try to land gently and absorb the
impact by slightly bending your
knees.
4
Hip stretch with a twist
Repeat the movement 5-6 times
on each side.
Get into a lunge position. Lower
your rear knee to the floor and
place the opposite hand on the
floor next to your front leg.
Now, lift the other hand and turn
your torso in the same direction,
keeping your eyes on the hand.
Now bring the same arm back to
the ground. Repeat the movement
5-6 times and then switch sides.
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FLEXIBILITY AND MOBILITY ROUTINE
Here are a couple of solutions for improving flexibility and
mobility in the hip-joint area.
Try to do these exercises not just as an isolated workout
session, but also as a good addition to a warmup routine before
every workout, and do the warmup exercises as a whole unit in
a sort of a flow fashion.
Do all the movements for one round, 10-15 reps, on each side
for the unilateral movements, with a static hold of the position
for about 30-60 sec.
It should take no more than 5-10 minutes of your time and you
will significantly decrease the risk of injury and increase the
efficiency of your workout.
Seated internal and external rotations
Assume a seated position with the knees bent, full feet on the
ground and little more than hip-width apart. Keep your back nice
and straight. Place your hands on the floor behind your back
and lean on them with your weight.
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Now, try to bring your knees to the sides as close to the
ground by internally rotating one and externally rotating the
other hip. Switch sides and do the same movement.
Kneeling lunge
Place one knee on the floor,
the same level as your hip.
The other leg is in a lunging
position with your knee
above the heel and full foot
on the ground. Hips are
parallel and back is straight.
Start moving forward with
your front knee by pushing
your pelvis down and
extending the kneeling leg.
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Hold for a second or two, and then go back to the starting
position. Repeat on each side.
Hip Opener
From a standing position with feet slightly wider than hip-width
and toes facing out, go down in a classic deep squat position.
Place your elbows on the inner sides of the thighs and gently
apply pressure to open the hip joint.
Release the pressure after 2-3 seconds and repeat the
movement. Keep your back straight the whole time.
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Pigeon
Get into a plank position with arms extended, hands beneath the
shoulders, back straight and feet hip-width apart.
From a plank position,
bring your leg beneath the
chest area by externally
rotating your hip, so that
the knee is closer to your
hand on the same side
and the foot is close to the
hand on the opposite side.
Go back to the plank.
Repeat on both sides.
Frog
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Get into a position on all four with the knees spread as much as
it feels comfortable.
Gently swing your weight forward and back alternately flexing
and extending your hips.
Keep the forearms in a fixed position allowing the shoulders to
stabilize and follow the movement of the body.
Remember not to start the plan before developing a
satisfactory level of mobility.
Do the mobility routine 3-4 times per week for 3-4
weeks, and redo the mobility test (located on the
page 19), before moving to the workout plan.
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BODYWEIGHT PLAN
Make sure you remember the tips from the important tips
chapter. It is also very important to do the warmup and
mobility routine from the previous sections.
All of the exercises listed in the plan are described in the
exercise instructions chapter located on the page 58.
4
WEEKS
Week 1
Mobility and stability phase - slower
movements and attention to detail
Week 2
M&S + muscle endurance - slower
movements and attention to detail
Week 3
Strength + hypertrophy - higher
intensity
Week 4
Strength + hypertrophy - higher
intensity, advanced exercises
Workout layout:
-- Do each exercise the given number of sets before continuing to the next exercise.
-- The exercises with L R in the description are performed a
given number of reps with one leg, and then the same number of reps with the other leg.
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WEEK 1
Rest between sets: 45 sec
Rest between exercises: 2 min
Monday
Glute Bridge - 3 sets x 15 reps
Donkey Kicks - 3 sets x 15 reps L R
Wall Sit - 3 sets x 20 sec
Alternating Lunges - 3 sets x 14 reps
Tuesday
REST
Wednesday
Good Morning - 3 sets x 15 reps
Alternating Lunges - 3 sets x 14 reps
Side Lunges - 3 sets x 12 reps
Alternating Reverse Lunges - 3 sets x 12 reps
Thursday
REST
Friday
Donkey Kicks - 3 sets x 15 reps L R
Wall Sit - 3 sets x 20 sec
Squat Jump - 3 sets x 10 reps
Side Plank - 3 sets x 30 sec
40
WEEK 2
Rest between sets: 45 sec
Rest between exercises: 2 min
Monday
Squat - 3 sets x 15 reps
Good Morning - 3 sets x 12 reps
Squat Kick - 3 sets x 15 reps
Glute Bridge - 3 sets x 12 reps
Single Leg Glute Bridge - 3 sets x 12 reps L R
Tuesday
REST
Wednesday
Donkey Kicks - 3 sets x 12 reps L R
Hip Thrusters - 3 sets x 15 reps
Glute Bridge - 3 sets x 12 reps
Single Leg Glute Bridge - 3 sets x 12 reps L R
Thursday
REST
Friday
Good Morning - 3 sets x 15 reps
Alternating Lunges - 3 sets x 14 reps
Alternating Reverse Lunges - 3 sets x 12 reps
Wall Sit - 3 sets x 30 sec
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WEEK 3
Rest between sets: 60 sec
Rest between exercises: 2 min
Monday
Alternating Lunges - 3 sets x 12 reps
Squat - 3 sets x 15 reps
Wall Sit - 3 sets x 30 sec
Single Leg Glute Bridge - 3 sets x 10 reps L R
Tuesday
REST
Wednesday
Alternating Lunges - 3 sets x 12 reps
Side Lunges - 3 sets x 12 reps
Alternating Reverse Lunges - 3 sets x 12 reps
Thursday
REST
Friday
Donkey Kicks - 3 sets x 15 reps L R
Wall Sit - 3 sets x 30 sec
Side Plank - 3 sets x 30 sec
Squat Jump - 3 sets x 12 reps
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WEEK 4
Rest between sets: 1-2 min
Rest between exercises: 2-3 min
Monday
Bulgarian Split Squat - 3 sets x 10 reps L R
Good Morning - 3 sets x 10 reps
Wall Sit - 3 sets x 30 sec
Single Leg Glute Bridge - 3 sets x 10 reps L R
Tuesday
REST
Wednesday
REST
Thursday
Bulgarian Split Squat - 3 sets x 12 reps
Single Leg Glute Bridge - 3 sets x 10 reps L R
Side Plank - 3 sets x 30 sec
Squat Jump - 3 sets x 10 reps
Friday
REST
Saturday
Squat - 3 sets x 12 reps
Squat Jump - 3 sets x 10 reps
Wall Sit - 3 sets x 40 sec
Single Leg Glute Bridge - 3 sets x 10 reps L R
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GO HEAVY PLAN
Make sure you remember the tips from the important tips
chapter. It is also very important to do the warmup and
mobility routine from the previous sections.
All of the exercises listed in the plan are described in the
exercise instructions chapter located on the page 58.
4
WEEKS
Week 1
Mobility and stability phase - slower
movements and attention to detail
Week 2
M&S + muscle endurance - slower
movements and attention to detail
Week 3
Strength + hypertrophy - higher
intensity, adding weight
Week 4
Strength + hypertrophy - higher
intensity, advanced exercises
adding weight
Workout layout:
-- Do each exercise the given number of sets before continuing to the next exercise.
-- The exercises with L R in the description are performed a given number of reps with one leg, and then the same number of reps with the other leg.
-- For this plan you need equipment (kettlebell and TRX).
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WEEK 1
Rest between sets: 45 sec
Rest between exercises: 2 min
Monday
Glute Bridge - 3 sets x 15 reps
Side Plank - 3 sets x 30 sec
TRX Hip Press - 3 sets x 15 reps
TRX Alternating Lunges - 3 sets x 12 reps
Tuesday
REST
Wednesday
Donkey Kicks - 3 sets x 15 reps L R
Kettlebell Hip Thrust - 3 sets x 15 reps
Side Plank - 3 sets x 30 sec
Kettlebell Good Morning - 3 sets x 15 reps
Thursday
REST
Friday
TRX Alternating
- 3 sets x 14 reps
Reverse Lunges
Glute Bridge - 3 sets x 15 reps
Side Plank - 3 sets x 30 sec
Wall Sit - 3 sets x 60 sec
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WEEK 2
Monday
Rest between sets: 60 sec
Rest between exercises: 2 min
Squat - 3 sets x 10 reps
TRX Hip Press - 3 sets x 10 reps
TRX Alternating
- 3 sets x 14 reps
Reverse Lunges
TRX Hamstring Runner - 3 sets x 20 sec
Tuesday
REST
Wednesday
Kettlebell Good Morning - 3 sets x 15 reps
Goblet Squat - 3 sets x 15 reps
TRX Hip Press - 3 sets x 15 reps
Wall Sit - 3 sets x 60 sec
Thursday
REST
Friday
Alternating Lunges - 3 sets x 12 reps
Kettlebell Hip Thrust - 3 sets x 12 reps
Single Leg Glute Bridge - 3 sets x 10 Reps L R
TRX Hip Press - 3 sets x 12 reps
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WEEK 3
Monday
Rest between sets: 1-2 min
Rest between exercises: 2-3 min
TRX Alternating
- 3 sets x 14 reps
Reverse Lunges
Single Leg Glute Bridge - 3 sets x 10 Reps L R
Goblet Squat - 3 sets x 12 reps
Wall Sit - 3 sets x 40 sec
Tuesday
REST
Wednesday
Squat - 3 sets x 10 reps
Good Morning - 3 sets x 10 reps
Goblet Squat - 3 sets x 10 reps
TRX Hip Press - 3 sets x 10 reps
Thursday
REST
Friday
Kettlebell Good Morning - 3 sets x 10 reps
TRX Hip Press - 3 sets x 20 reps
TRX Alternating
- 3 sets x 14 reps
Reverse Lunges
Wall Sit - 3 sets x 40 sec
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WEEK 4
Rest between sets: 1-2 min
Rest between exercises: 2-3 min
Monday
Goblet Squat - 3 sets x 10 reps
Alternating Lunges - 3 sets x 12 reps
Wall Sit - 3 sets x 60 sec
Box Jump - 3 sets x 10 reps
Tuesday
REST
Wednesday
Alternating Lunges - 3 sets x 12 reps
Kettlebell Good Morning - 3 sets x 10 reps
Jumping Lunges - 3 sets x 8 reps
Bulgarian Split Squat - 3 sets x 10 reps L R
Thursday
REST
Friday
Bulgarian Split Squat - 3 sets x 10 reps L R
Single Leg Glute Bridge - 3 sets x 12 Reps L R
Side Plank - 3 sets x 40 sec
TRX Hip Press - 3 sets x 40 sec
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MADBARZ PLAN
1.
Download the Madbarz App.
2.
Start the app and enter the
information required for the
registration process.
3.
Once registered, choose the
‘’Workouts’’ section on the
main menu.
4.
Scroll down to find the
workout selected for you
for that particular day of the
week.
5.
Use the number of repetitions/
seconds recommended by
Madbarz.
6.
Edit reps if needed.
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WEEK 1
Rest between sets: 45 sec
Rest between exercises: 2 min
Monday
Millionaire Squats
Tuesday
REST
Wednesday
REST
Thursday
Millionaire Squats
Friday
REST
Saturday
Quad Boost
50
WEEK 2
Rest between sets: 45 sec
Rest between exercises: 2 min
Monday
Millionaire Squats
Tuesday
REST
Wednesday
Can’t Walk
Thursday
REST
Friday
Quad Boost
Saturday
REST
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WEEK 3
Rest between sets: 45 sec
Rest between exercises: 2 min
Monday
Can’t Walk
Tuesday
REST
Wednesday
REST
Thursday
Quad Fly
Friday
REST
Saturday
Legs and Abs day
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WEEK 4
Rest between sets: 45 sec
Rest between exercises: 2 min
Monday
Quad Fly
Tuesday
REST
Wednesday
Heart Attack
Thursday
REST
Friday
Legs and Abs Day
Saturday
REST
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STRETCHING
After every workout, it is very important to do a proper
stretching routine. It helps in keeping your muscles limber,
flexible and functional.
These exercises are very similar to the ones you do before every
workout, but the main difference is that pre-workout exercises
are dynamic, and are done by repeating the movement, while
post-workout ones are static and are done by holding the
position.
Since most exercises for bigger glutes include movements of
the lower extremities, it is only logical that you’ll need a proper
stretch of your legs, hip and glute area.
Do the exercises with proper form for the duration given in the
description, and never stretch beyond what feels comfortable.
1
ROUNDS
OF:
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1
Deep Squat Stretch
From a standing position, drop down to a
deep squat. Your knees and toes should
be facing a little to the sides and your
back is straight. Place your elbows on
the inner sides of your thighs and gently
press until you feel a stretch in your inner
thigh and pelvic area.
Hold for 30 seconds, then release the
position and go back up to a
standing position.
2
Pigeon Stretch
From the plank position,
put one leg forward by
rotating your hip outwards
and bringing the knee to the
ground close to the hand on
the same side. Keep the foot
of the front leg close to the
opposite hand if that feels
comfortable. If you feel pain
and discomfort in the front
knee, bring the foot closer to
the pelvic area to release the
tension.
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You should feel a nice stretch in your hip and glute area, and
then slowly bring the leg back to the plank position. Hold the
stretch for 30 seconds. Do the stretch on both sides.
3
Hip Flexor Stretch
From a kneeling position, take a step
forward with one leg and place the
whole foot on the ground. Move the
rear leg a little more backwards, like
somebody is pulling your ankle. Your
back knee should be behind the hip
level and your front knee should be
above your ankle. Place the hands on
top of your front leg thigh.
Gently push your pelvis down towards
the ground and keep the position until
you feel a nice stretch of
your back leg thigh and
front leg glute muscle
(at the same time).
Hold the position for 30 seconds and
then go back to the kneeling position.
Do the stretch on both sides.
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4
Quad Stretch
From a standing position,
extend one leg back and place
the ankle on a chair or any kind
of elevated stable surface. Put
the knee of that same leg on
the ground, while keeping the
front leg stable and bent about
90 degrees. You should feel a
nice stretch of your back leg
thigh muscle.
Keep the position for 30
seconds and then gently go
back to the standing position.
Do the stretch on both sides.
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EXERCISE INSTRUCTIONS
This chapter covers the descriptions of all of the exercises
listed in the workout plans. These are the instructions on how
to properly perform the movements and positions. The number
of repetitions, sets, workouts are listed in the previous chapter
containing the three workout plans.
There are two lists of exercises. The first list of exercises
includes body weight exercises, while the second one includes
exercises with the kettlebell and TRX.
Considering that the glutes are the main targeted muscles when
training your booty, you will need exercises that involve the hip
movement, mainly flexion and extension in the hip.
There are also many other bodyweight exercises, as well as
exercises using different props like the TRX, kettlebells etc.
Keep in mind that regardless an external resistance
is being used or not, all exercises for the butt growth
use the same principles of the body biomechanics and
muscle function, and will make the muscle grow.
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Squat
From a standing
position with the
hands relaxed on the
side of your body
start the movement
by bending the knees,
dropping the sit bones
towards the floor,
while at the same
time keeping the spine
straight.
From the squat
position, drive yourself
back up into a
standing position by
contracting your butt
and leg muscles.
Good Morning
From a standing position with hands interlaced at the back of
your head, drop your body forward until your back is almost
parallel to the floor, keeping your hands at the back of your
head.
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Bring your body back up while keeping your spine straight, and
activate your back glutes and hamstrings.
Glute Bridge
Assume a lying position with hands relaxed and knees are bent
with feet on the ground, hip-width apart.
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Drive your pelvis up by activating your glutes and drop back
down by releasing the contraction.
Try not to arch your back too much on your way up.
Release the position by slowly bringing the pelvis and lower
back down to the floor.
Single Leg Glute Bridge
Assume a lying position with hands relaxed and knees bent
with feet on the ground, hip-width apart.
Lift one leg up in the air and keep it extended in the knee. Drive
your pelvis up by activating your glutes and drop back down by
releasing the contraction.
Try not to arch your back too much on your way up.
Release the position by slowly bringing the pelvis and lower
back down to the floor.
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Alternating Lunges
From a standing position
with hands placed on the
hips, make a lunge with
one leg forward by bending
the knee and dropping the
pelvis down at the same
time.
Use your legs and glutes
to push yourself back into
standing position and
repeat with the other leg.
Donkey Kicks
From a kneeling position
with the hands on the
ground and shoulder-width
apart, drive one leg back
and up by contracting
your gluteus muscle and
keeping your knee and
ankle flexed. Release the
leg onto the floor and
repeat with the other leg.
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Squat Jumps
The starting position is the same
as in the classic squat exercise.
Drop down to a squat position
and do a vertical jump up
by using your gluteus and
quadriceps muscles. Repeat the
same movement.
Reverse Alternating
Lunges
From a standing position
with the feet hip-width
apart, step back into a
back lunge with one leg
by bending the knee of the
lunging leg, and dropping
the pelvis at the same time.
Push yourself back up into
a standing position and
repeat with the other leg.
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Side Lunges
From a standing position
with the feet hip-width apart,
step into a side lunge with
back straight by dropping
the pelvis and bending the
knee of the lunging leg and
keeping the opposite leg
straight.
Push back into a standing
position and repeat with the
other leg.
Jumping Lunges
From a standing position with the feet hip-width apart, hands
relaxed, you are alternating sides by jumping after every lunge
and switching your legs in dynamically. Swing your arms from
back to forward, so you can get an explosive jump.
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Squat Kicks
Start in a standing position
with the hands relaxed on
the side of your body, feet
are positioned a little wider
than hip-width apart and toes
facing out a little.
Keep your hands either a little
bit bent on the sides of your
body or place them on your
hips.
The movement is the same
as in a regular squat, except
you are adding a forward
kick with a single leg after
every squat. Alternate kicking
legs after every squat.
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Bulgarian Split Squat
From a standing position,
place one leg onto a chair
or a bench and the other in
a position of a lunge.
Now, drop down with the
pelvis by bending the knee
of the standing leg, while
keeping the back straight.
The upper leg helps you
balance the movement.
Push off to the starting
position with the standing
leg. Repeat with the other
leg.
Side Plank
Lay on the side of your body with your lower elbow under your
shoulder and your feet together on top of each other.
Now, raise your hips up, while staying only on your elbow and
lower foot.
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This is a static position, so when your raise your hips up, hold
that position for the given amount of time.
Repeat the exercise on the other side.
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Wall Sit
Lean your back on the wall and
bend your knees, so that your
lower legs form a 90-degree
angle with your upper leg.
The position should be similar
to sitting in a chair. Relax your
hands on your knees or to the
sides of your body.
This is a static position, no
movement involved, keep the
position for the given amount
of time.
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EXERCISES WITH VARIOUS PROPS AND
EQUIPMENT
Box Jump
From a standing position, feet
shoulder-width apart, hands
relaxed, drop into a squat. Then
with a strong arm swing, jump
onto a box or any kind of stable
elevated surface.
Make sure to land gently by
slightly bending your knees
and keeping your feet on the
surface.
Try not to jump off the elevated
surface, but just step off and
repeat the movement.
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Goblet Squat
In the goblet squat, the
movement is the same as in
the regular squat (see squat
on page 50), except you are
using a kettlebell for external
resistance.
Key Notes:
1. While in the starting position,
hold the kettlebell in front of
your chest with arms bent in
the elbows and elbows close
to the body.
2. Grip the kettlebell handles with your hands or hold the
whole base of the bell and see which variation feels more
comfortable.
3. Keep the core active and tight on the way down and back,
and neck always straight.
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Kettlebell Hip Thrust
Assume a sitting position
with the upper back resting
on a stable surface, such as
a bench. Bend your knees, so
that the feet are on the ground,
and hold the kettlebell just
above your pelvis.
Now raise the pelvis up by
using your glute muscles and
by pressing the heels on the
ground.
Shortly hold and slowly drop
back down to starting position.
Repeat the same movement.
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Kettlebell Good Morning
Start in a standing position while holding the kettlebell at lowertorso level in front of the abdomen.
Drop your body forward to a 90 degree angle keeping the
kettlebell firmly with your hands close to your body.
Bring your body back up while keeping your spine straight, and
activate your back glutes and hamstrings.
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Trx Hip Press
Place your heels in the foot cradles of the TRX. Lay on your
back and bend your knees, keeping the feet hip-width apart.
Now, raise the pelvis up by using your glute muscles and
pressing the heels on the TRX cradles.
Shortly hold and slowly drop back down to starting position.
Repeat the same movement.
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Trx Hamstring Runners
Place your heels in the foot cradles of the TRX. Lay on your
back and bend your knees, keeping the feet hip-width apart.
Now, raise the pelvis up by using your glute muscles and
pressing the heels on the ground. In this position, bend and
extend your knees while alternately bringing the heels close to
your sit bones.
Continue the same movement for the given period of time.
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Trx Reverse Alternating Lunges
Start in a standing position with
the feet hip-width apart, hands
holding the TRX handles, arms
slightly bent in the elbows.
While still holding the TRX and
extending the arms, step back
into a lunge by bending the knee
of the lunging leg and dropping
the pelvis at the same time.
Push yourself back up into a
standing position and repeat on
both sides.
Keep in mind that these exercises are our
recommendation, but there are, of course, other
exercises for the lower body and glute size/strength
increase. We have selected these exercises because
of their simplicity, efficiency, they don’t require a lot of
equipment and can be fun to do.
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FREQUENTLY ASKED QUESTIONS
When can I expect results?
It’s very important to be patient and remember that the results
don’t come overnight. The first week or two you will see instant
effects of your work. That is your body reacting to the new
workout plan. After that initial adaptation, you will continue
to progress slowly, but with time and effort changes will be
evident.
Try to take photos of your progress during the whole duration of
plan. Feel free to take one each time you work out. This will keep
you motivated and make the whole process more fun.
After you have finished the plan of your choice, we suggest you
repeat the plan once more, or try to do one of the others we
have designed for you.
What do I do to progress?
There is a number of things you can do if you’ve stopped
progressing. The first thing is to determine why you have
stopped progressing. It may be your diet, exercise plan, stress in
everyday life, or something completely unrelated.
Try sticking to your plan or even progressing in terms of adding
higher intensity and more frequency to your workouts. The diet
is extremely important. If your daily caloric intake is not in sync
with your goals, then chances are you are not going to progress,
so keep track of all the factors that can influence your progress.
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How do I know that I’ve made progress?
You are making physical changes to your body, so it is only
logical that the changes will be physical. In other words, your
appearance and your weight will be good indicators of your
improvement, especially your appearance.
Weight is sometimes not that reliable, so rely more on your
appearance. You can also always use a measuring tape for
progress evaluation or a combination of body weight and body
fat percentage. (see on page 10, Progress Tracking)
What should I eat?
Since this is a guide on how to make your muscles bigger, your
diet should accordingly be a muscle-building diet. It should
consist of high-quality protein, complex carbohydrates but also
high-quality fats.
The protein induce muscle growth, the carbs and the fats
provide the energy for the workouts and regulate various bodily
functions.
So your diet should include fish, lean meat (chicken, turkey, red
meat) and dairy products (as a source of protein), then brown
rice, brown pasta, peas, beans and certain vegetables, as they
consist of complex carbohydrates. As fats are concerned, try to
stick to healthy fats sources like fish oil, olive oil and mixed nuts
like almonds and cashew nuts.
Remember that the number of calories you consume and the
ratio of macronutrients in your diet will play an important role in
what you look like and feel like. If you want to lose body fat, then
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you should limit your carb intake, but still keep the calories high
in protein to gain muscle.
If your goal isn’t weight loss, then your caloric intake should
be in a surplus or equal to what it was in order to maintain the
same weight. Please try out our daily caloric intake calculator,
which will tell you how many calories you need to consume in
order to lose, maintain or gain weight:
Caloric intake calculator
As far as nutrients go, try to stick to a range between 0.8 –
1.2g (1.7-2.6 lbs) of protein per kg of body weight depending on
specific goals and current physical state. If your goal is to build
more muscle, it’s always best to eat more than a gram of protein
per kg of your body weight.
Try to keep your fat intake around 0.9-1.3g (1.9-2.8 lbs) per kg of
body weight. Your carbohydrate intake should be around 2-4 g
per kg of your body weight.
What if I miss a workout?
It’s not a problem if you miss a workout or two. Your body won’t
completely reset, but you won’t progress either. If a couple of
workouts become a couple of weeks of no workouts, then you
have to start from scratch.
This is a matter of motivation more than anything else. If your
motivation is low, then skipping workouts will become a habit
and the process of reaching your goals will become a vicious
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circle of constantly starting but never reaching the destination.
So stay motivated and you will get there.
It’s best to motivate yourself by setting a goal and really
understanding that you should do whatever it takes to get to
that goal. Guess what? All it takes is to do the workouts and take
care of your nutrition. Easier said than done, right? Well, actually
no. As you start your workout routines, you will soon find out
that it will become addictive when you start seeing progress,
which will happen very soon after you’ve started.
With time you will also start to have fun with the workouts as
your performance improves. In other words, everybody likes
doing what they are good at, wouldn’t you agree?
For a good starting point, set a goal and a specific time of day
when you’ll work out, and stick to it. This will help in making a
habit out of your daily workouts.
When is the best time to workout?
There is not really the ‘’best’’ time that can be applied to
everyone. It’s simply a matter of pros and cons, as well as
personal preferences. In the morning you might feel rested and
‘’fresh’’ enough to do a good workout, but some people find it
hard to train because they haven’t eaten a proper meal yet, so
they lack the needed energy. If that applies to you, eat a meal
and work out later in the morning. You should try both options
and see what works for you.
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When is the best time to start a plan?
It’s never going to be the best time. Whenever you feel healthy,
functional and motivated, it’s a good time to start. Just make
sure you don’t start while nursing an injury or still recovering
from a health problem. That said, don’t wait for the perfect
moment, because it won’t come. Try to make the workout one
of your daily priorities, and as time goes, you will get to a point
when there won’t be many days when you’ll be trying to find an
excuse not to do a workout.
What do I do when I finish the plan?
You can always stick to the same routine if it gives you good
results. You can also try experimenting and trying different
combinations with familiar exercises or even adding new ones.
Whatever you do, try not to lose motivation and stop working
out, because you will lose the results that you’ve worked so
hard for. Remember, fitness is a lifestyle, not just a hobby.
Consistency is the key.
To help you stay consistent, make sure to try our Madbarz App
Premium to get all of the extra content that comes with it. This
extra content includes various plans and benefits that can help
you increase your knowledge about fitness, improve your health
and, of course, give you the body you want.
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Is it better to do a plan using props or
without them?
It all depends on your preferences and your current fitness level.
You can build your body by using different external resistance
but also without.
Using weights and different props is simply a different way to
train but not necessary better.
Choose the exercises that fit your needs and current abilities.
It is recommended for a beginner to do bodyweight exercises
rather than using external resistance. As you progress, you can
gradually start implementing different weight exercises.
Can I make my own plan?
If you prefer your own custom-made plans and workouts,
give them a try. If that is something you enjoy doing and it
motivates you, then go for it. Just remember that if you don’t
get the desired results, go back to the drawing board and take a
different approach.
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Disclaimer
All of the information in this document is supplied without
liability.
You should consult a physician before beginning a new fitness
or nutrition program.
Our recommended workout plans and exercises, even though
they are tailored to individual users, should not be misconstrued
as medical advice, diagnosis or treatment.
If you have any concerns or questions about your health, you
should always consult a healthcare professional before starting
a program or trying out individual exercises.
The use of any information or programs provided in these
materials is solely at your own risk. We cannot guarantee that
any results in the form of physical or health transformation,
weight loss or fitness results or improvements shall arise from
using Madbarz’s “A Complete Guide for: Perfect Booty” or the
associated products, whether provided by Madbarz or third
parties associated to Madbarz.
Copyright
Madbarz’s “A Complete Guide for: Perfect Booty” is copyrighted.
Without written permission from Madbarz, it is forbidden to
publish, broadcast, rewrite for broadcast or publication or
redistribute these materials directly or indirectly by means of
any medium. Neither Madbarz’s “A Complete Guide for: Perfect
Booty” nor any portion thereof may be stored or used on a
computer except for personal use.
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