BUTT BUILDER
BLUEPRINT
BUTT BUILDER BLUEPRINT
overview
What creates a large, gravity defying and firm butt? Muscle. The more muscle you
have, the more impressive your butt will be.
Nothing builds an impressive gluteus maximus (AKA “glutes”) more than the barbell
squat and it’s close relatives. For this reason the Foundational Exercises of MAPS
Anabolic (Red) & MAPS Aesthetic (Black) offer the ideal protocol for building your butt.
Both are hypertrophy (muscle building) based programs that put squats & deadlifts as
their foundation.
However, on MAPS Anabolic Trigger Session days and on MAPS Aesthetic Focus session days, you can trigger maximum glute growth by adding the following MAPS MOD
to your sessions.
©2016 Mind Pump Media, LLC All rights reserved.
1.
maps anabolic butt builder modS
The following MODS are to be added on Trigger Session days when going through the MAPS
Anabolic program:
the butt building trigger sessions
day 1
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Hip Thrusts
Single Leg Toe Touch
Back Step Lunge
day 2
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Fire Hydrants
Donkey Kicks
Side Plank
day 3
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Frog Bridges
Single Leg Hip Thrust
Slow Sumo Squat
day 4
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Curtsy Lunge
Ice Skaters
Side Lunge
set & rep range
Go through each exercise 3 times in a circuit, up to 3 times each day. Aim for a slight pump.
©2016 Mind Pump Media, LLC All rights reserved.
2.
maps aesthetic butt builder mod
The following MOD is to be added on Focus Session days when going through the MAPS Aesthetic program:
the butt building Focus sessions
day 1
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Goblet Pause Squats (3 second hold at bottom)
Reverse Hyper Extensions
Single Leg Lying Leg Curl
Single Arm Kettlebell Swings
day 2
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Good Mornings
Alternating Jump Lunge (Body weight)
Sumo Deadlifts (Light)
Single Leg Leg-Press
day 3*
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Single Leg Stand Up From Bench (Body weight)
Box Jumps
Reverse Lunge To Toe Touch
Seated Leg Curl
*If you are in the gym 5 days/week the Day 3 exercises can be added to your Day 1 or Day 2
Focus Sessions. If you are in the gym 6 days/week split it off as its own day.
set & rep range
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3 Sets of each exercise 12-15 Reps
Rest 90 seconds between Sets
If you feel the intensity is too low you can add weight to body weight exercises ONLY if it does
not impede your Foundational Workout performance. If it does, back off intensity on Focus
Session days. Foundational days will always provide the most benefit for your glute development
©2016 Mind Pump Media, LLC All rights reserved.
3.