BY KING ANTHONY
ROAD TO
BIGGER
GLUTES
Volume 1
The butt of your dreams awaits you.
What are you waiting for?!
TABLE OF CONTENTS
Week 1-4
- Day 1: Booty & Legs
- Day 2: Chest, Shoulders, & Triceps & Abs
- Day 3: Booty & Legs
- Day 4: Back & Biceps & Abs
- Day 5: Booty & Legs
- Day 6: Abs or Rest
- Day 7: Rest
Week 5-8
- Day 1: Booty & Legs
- Day 2: Chest & Back
- Day 3: Booty & Legs
- Day 4: Arms & Shoulders
- Day 5: Booty & Legs
- Day 6: Abs or Rest
- Day 7: Rest
TABLE OF CONTENTS
Week 9-10 (Do Month #1)
- Day 1: Booty & Legs
- Day 2: Chest, Shoulders, & Triceps & Abs
- Day 3: Booty & Legs
- Day 4: Back & Biceps & Abs
- Day 5: Booty & Legs
- Day 6: Abs or Rest
- Day 7: Rest
Week 11-12 (Do Month #2)
- Day 1: Booty & Legs
- Day 2: Chest & Back
- Day 3: Booty & Legs
- Day 4: Arms & Shoulders
- Day 5: Booty & Legs
- Day 6: Abs or Rest
- Day 7: Rest
What You Need to Know
Listen, this entire booty work out program isn't going to be
easy. In fact it will be hard, it will challenge you! But that's
where the magic happens. If it challenges you, expect it to
change you! Be consistent and patient with the whole
entire program, and you will see changes.
If you're a beginner, try and do the whole thing, but if it's
too much, ease your way into it by performing 2 sets for
every exercise instead of 3.
Another thing, the first 3 weeks of each month (excluding
the 3rd month,) do the amount of sets and reps you're
suppose to do, the 4th week is suppose to be a de-load
week. Meaning you should go lighter than usual. This is to
give your muscles some rest so when you jump into the
following month, your muscles get shocked! This is called
muscle confusion. Muscle confusion causes muscle
growth and with muscle growth comes change!
Good luck! I believe in you!
MAKE SURE YOU DRINK 2 PROTEIN
SHAKES A DAY. ANY PROTEIN
POWDER IS FINE. IT'S ABOUT
PREFERENCE
Week 1-4
Day 1 : Booty & Legs (Rest 30-60
seconds between each set)
1. Single Leg Banded Hip Thrust
- 3 sets of 12-16 reps
2. Elevated Frog Pumps
- 3 sets of 20-30 reps
3. Smith Machine Glute Squat
- 3 sets of 12-16 reps
4. Knee Up Step Back Lunges
- 3 sets of 12-16 reps on each leg
-
Week 1-4
Day 1 : Booty & Legs
5. Sumo Deadlifts
- 3 sets of 12-16 reps
6. DB Around the World Lunges
- 3 sets of 16 reps (1 reg. lunge and 1 courtesy lunge is 1
rep)
7. Banded Hip Abductors
- 3 sets of 16-20 reps
8. Calf Raises
- 1 set of 60 reps (20 in each direction)
Week 1-4
Day 2 : Chest, Shoulders, Triceps &
Abs (rest 30-60 secs between each
set)
1. Push Ups (modified if needed)
- 2-3 sets of maximum reps
2. Burpee to Shoulder Press
- 3 sets of 10 reps
3. Decline Push Ups w/ Shoulder
Flys
- 2-3 sets of 10-12 reps (1 push up and 1 fly is 1 rep
Week 1-4
Day 2 : Chest, Shoulders, & Triceps
& Abs
4. Alternating Single Arm DB
Shoulder Press
- 2-3 sets of 16 reps each arm
5. Tricep Dips
- 3 sets of maximum reps
Week 1-4
Ab Exercise ( rest 10-20 seconds
between each set)
1. Toe Touches
- 2-3 sets of 25 reps
2. Oblique V-Ups
- 2-3 sets of 25 reps on each side
3. Stability Ball Leg Raises
- 2-3 sets of 25 reps
4. Oblique Twists
- 2-3 sets of 50 reps
Week 1-4
Day 3 : Booty & Legs (Light)
(Rest 30-60 seconds between
each set)
1. Cable Banded Squat Push Outs
- 3 sets of 16 reps
2. Cable Donkey Kicks
- 3 sets of 12-20 reps
3. Single Leg Hip Thrusts w/ Band
- 3 sets of 12-16 reps
Week 1-4
Day 3 : Booty & Legs
4. Hip Thrusts
- 3 sets of 12-16 reps
5. Single Leg Glute Bridge w/ Band
- 3 sets of 20 reps
6. Calf Raises
- 1 set of 60 reps (20 reps each position
Week 1-4
Day 4 : Back & Bi's
(rest 30-60 seconds
between each set)
1. Push up Position DB Rows
- 2-3 sets of 10-12 reps each side
2. In N Out Curls
- 2-3 sets of 16 reps
3. Alternating DB Curls
- 2-3 sets of 10-14 reps
Week 1-4
Day 4 : Back & Bi's &
Abs
4. DB Hammer Curls
- 2-3 sets of 12 reps each arm
5. Cable Rows
- 2-3 sets of 12 reps
Week 1-4
Ab Exercises (rest 1020 seconds between
each set)
1. Toe Touches
-2-3 sets of 25 reps
2. Oblique V-Ups
- 2-3 sets of 25 reps
3. Stability Ball Leg Raises
- 2-3 sets of 25 reps
4. Oblique Twists
- 2-3 sets of 50 reps
Week 1-4
Day 5 : Booty & Legs (rest
between 30-60 seconds between
each set)
1. Single Leg Glute Bridge w/ Band
- 3 sets of 12-16 reps
2. Hip Thrusts
- 3 sets of 12-16 reps
3.Romanian Lunge
- 3 sets of 12-16 reps each leg
4. Smith Machine Squat Courtesy
Lunge
- 3 sets of 10 reps (1 courtesy lunge each leg, 1 squat is
1 rep)
Week 1-4
Day 5 : Booty & Legs
5. Cable Banded Pull Throughs
- 3 sets of 16-20 reps each leg
6. Cable Donkey Kicks
- 3 sets of 12-16 reps
7. Banded Hip Abductors
- 3 sets of 16 reps each leg
8. Calf Raises
- 1 set of 60 reps (20 each position)
Week 1-4
Day 6 : Rest or Abs
-Repeat abs from upper body day
Day 7 : Rest
Week 5-8
Day 1 : Booty & Legs
(rest 30-60 seconds
between each set)
1. Single Leg Hip Thrust w/ Hip
Abduction
- 3 sets of 12-16 reps each leg
2. Banded Hip Thrusts
- 3 sets of 12-16 reps
3. Romanian Lunges
- 3 sets of 12-16 reps
4. Lunge w/ Squat
Combo
- 3 sets of 16 reps each leg
Week 5-8
Day 1 : Booty & Legs
5. Backward Cable Frog Walks
w/ Bands
- 3 sets of 12 reps each leg
6. German Hip Abductors
- 3 sets of 16-20 reps each leg
7. Stability Ball Leg Lifts
- 3 sets of 20-30 reps
8. Calf Raises
- 1 set of 60 reps ( 20 in each position
Week 5-8
Day 2 : Chest & Back & Abs (rest
30-60 seconds between each set)
1. Push up w/ Rows
- 2-3 sets of 10-12 reps
2. Underhand BB Rows
- 2-3 sets of 12-16 reps
3. Incline DB Chest Press
- 2-3 sets of 12-16 reps
Week 5-8
Day 2 : Chest & Back
4. Cable Machine Row
- 2-3 sets of 12 reps
5. Rear Delt Flys
- 2-3 sets of 12-16 reps
6. Lat Pulldown
- 2-3 sets of 16 reps
Week 5-8
Day 3 : Booty & Legs (Light) (rest
30-60 seconds between each set)
1. Stability Ball Leg Lifts
- 3 sets of 20-30 reps
2. Smith Machine
Elevated SL Hip Thrusts
- 3 sets of 10-16 reps
3. Cable Donkey Kicks
- 3 sets of 12-16 reps
Week 5-8
Day 3 : Booty & Legs
4. German Hip Abductors
- 3 sets of 16-20 reps each leg
5. Jump Squats
- 3 sets of 20 reps
6. Calf Raises
- 1 set of 60 reps (20 in each position)
Week 5-8
Day 4 : Arms & Shoulders
(rest 30-60 seconds
between each set)
1. Curl to Shoulder Press
- 2-3 sets of 12-16 reps
2. Triceps Dips
- 2-3 sets of maximum reps
3. Shoulder Flys
- 2-3 sets of 16 reps total
Week 5-8
Day 4 : Arms & Shoulders
& Abs
4. Cable Hammer Curls
- 2-3 sets of 12
6. 21's
- 2-3 sets of 21
Week 5-8
Day 4 : Abs (rest 10-20
second between each set)
1. Toe Touches
- 2-3 sets of 25 reps
2. Oblique V-ups
- 2-3 sets of 25 reps
3. Stability Ball Leg Raises
- 2-3 sets of 25
4. Oblique Twists
- 2-3 sets of 50 reps
Week 5-8
Day 5 : Booty & Legs (rest
30-60 seconds between
each set)
1. Smith Machine Romanian
Lunges
- 3 sets of 12-16 reps
2. Smith Machine SL Hip Thrusts
- 3 sets of 10-16 reps
3. DB Stationary Lunges
- 3 sets of 16 reps
4. Banded Hip Thrusts
- 3 sets of 12-16 reps
Week 5-8
Day 5 : Booty & Legs
5. Courtesy Lunge to Hip
Abduction
- 3 sets of 12-16 reps
6. Backward Cable Frog Walks w/
Bands
- 3 sets of 16 reps
7. Lunge w/ Squat Combo
- 3 sets of 15 reps ( 1 lunge on each leg and 1 squat is 1
rep)
8. Calf Raises
- 1 sets of 60 reps (20 reps each position
Week 5-8
Day : 6 Abs or Rest
- Perform abs from upper body day
Day 7 : Rest
Week 9-12
Week 9-10 ;
Do Workouts from Month #1
Week 11-12 ;
Do Workouts from Month #2