4-Week Bigger Butt Workout Challenge

This challenge is designed to progressively target your glutes and lower body muscles.

Remember to warm up before each session and cool down afterward.

Adjust the weights and repetitions according to your fitness level and gradually increase the intensity as you progress.

Week 1-2: Foundation Building

Day 1: Glute Activation

1. Side Lying Hip Abduction – 3 sets of 15 reps (each side)
2. Standing Side Abduction – 3 sets of 12 reps (each side)
3. Sumo Walk for Hips – 3 sets of 10 steps (each direction)
4. Glute Bridges – 4 sets of 15 reps

Day 2: Strength and Endurance

1. Squats – 3 sets of 10 reps
2. Lunges – 3 sets of 10 reps (each leg)
3. Side Lunge – 3 sets of 10 reps (each leg)

Day 3: Active Recovery

• Light cardio (walking, cycling) or stretching and foam rolling.

Day 4: Glute Focus

1. RDLs (Romanian Deadlifts) – 3 sets of 8 reps
2. Step Ups – 3 sets of 10 reps (each leg)
3. Glute Bridges – 4 sets of 15 reps
4. Walking Squats – 3 sets of 15 steps

Day 5: Rest and Recovery

Day 6: Intensity Mix

1. Stairs Climbing – 4 sets of 2 minutes
2. Squats – 3 sets of 12 reps
3. Side Lying Hip Abduction – 3 sets of 15 reps (each side)

Day 7: Active Recovery and Stretching

• Focus on foam rolling, light yoga, or stretching.

Week 3-4: Increasing Intensity

Day 1: Compound Moves

1. Squats – 4 sets of 8 reps (increase weight)
2. Lunges – 4 sets of 8 reps (each leg) (increase weight)
3. RDLs – 4 sets of 10 reps (increase weight)

Day 2: Glute Power

1. Stairs Climbing – 5 sets of 2 minutes
2. Side Lying Hip Abduction – 4 sets of 15 reps (each side)
3. Step Ups – 4 sets of 12 reps (each leg)
4. Glute Bridges – 4 sets of 15 reps

Day 3: Active Recovery and Mobility

• Gentle stretching, yoga, or Pilates to enhance flexibility and mobility.

Day 4: Variety and Challenge

1. Walking Squats – 4 sets of 20 steps
2. Sumo Walk for Hips – 3 sets of 12 steps (each direction)
3. Lunges – 4 sets of 10 reps (each leg)

Day 5: Rest and Recovery

Day 6: Glute Bridges and Endurance

1. Glute Bridges – 4 sets of 15 reps
2. Side Lunge – 3 sets of 12 reps (each leg)
3. Standing Side Abduction – 4 sets of 15 reps (each side)

Day 7: Active Recovery and Stretching

• Focus on foam rolling, light yoga, or stretching.

Note:

• As you progress, you can increase the weight and decrease the rest time between sets for added challenge.
• Include a variety of rep ranges to promote both strength and hypertrophy.
• Ensure proper form for each exercise to prevent injury.
• Perform this routine 3-4 times a week, with a rest day or active recovery day in between.
• Nutrition plays a vital role in muscle growth, so ensure you’re consuming adequate protein and maintaining a balanced diet.

Remember that progressive overload (increasing weight, reps, or intensity) is crucial for continued progress. Stay consistent, stay hydrated, and fuel your body with nutritious foods to support your workouts. If you’re new to exercise or have any medical concerns, consider consulting a fitness professional before beginning a new workout plan.