Week 1-4

MONDAY:

SQUAT: 3 sets x 8 reps | Rest: 3mins

Romanian Deadlifts: 3 sets x 8 reps | Rest: 2mins

Weighted Hip Thrusts: 3 sets x 10-12 reps | Rest: 90secs

• After 3 sets, reduce weight by 50% and perform 1 set of 15-20 reps.

Box Step Ups: 3 sets x 6-10 reps per leg | Rest: 90secs

SUPERSET

Single Leg Lying Curls: 3 sets x 20 reps

Seated Leg Extensions: 3 sets x 20 reps

Rest 45 seconds after completing both exercises in a row.

WEDNESDAY:

Walking Lunge: 3 sets x 15 reps| Rest: 2mins

Dumbbell Bench Press: 3 sets x 12 reps| Rest: 2mins

Single Arm Bent Over Dumbbell Rows: 3 sets x 10 reps | Rest: 90sec

Dumbbell Shoulder Press: 3 sets x 8-12 reps | Rest: 2mins

Lat Pulldowns: 3 sets x 10 reps | Rest: 90secs

Cable Lateral Raises: 3 sets x 10-15 | Rest: 45secs

FRIDAY

Deadlifts: 3 sets x 8 reps | Rest: 2mins

Dumbbell Hip Thrust: 3 sets x 6-10 reps | Rest: 2mins

Close Grip Seated Row: 3 sets x 12 reps | Rest: 2mins

Hack Squats: 3 sets x 15 reps | 1 min

Lying Single-Leg Glute Bridge: 3 sets x 6-10 reps | Rest: 60secs

Squat Jumps: 3 sets x 8 reps | Rest: 60secs

Planks: 2 sets x 30 seconds | Rest: 45secs

NOTES: 

For the Monday and Friday workouts, remember to perform the booty activation warmup.

Do a warmup set for the first few exercises of each workout. Pick a lightweight and do six reps.