Building the Ultimate Butt Workout

Mike Matthews

First, a couple of guidelines.

I’ve found that, like the calves, the glutes respond best to a higher frequency of
training and a variety of weight loads (rep ranges).
Thus, I recommend that you train your glutes 2 to 3 times per week and that you do some of your work in the
4 to 6 rep range (80 to 85% of your 1RM), some in the 8 to 10 rep range (70 to 75% of your 1RM), and some
in the 15 to 20 rep range (50 to 55% of your 1RM).

Progression with your weights is key.

When you’re working in a given rep range and hit the top of it, it’s time to add weight (5 pounds if it’s a
dumbbell exercise and 10 pounds for barbell). You then work with that new weight until you hit the top of
the rep range with it and move up again.

For example, if you’re doing a 4 to 6 rep set of squats and get 6, you move up to 145 for your next sets and
should get 4 reps. That’s now your starting weight for your next workout and you work with it until you’re
getting 6 reps, move up, and so forth.

The corollary to this is if you can’t do at least as many reps as the bottom of the range, the weight is too
heavy and you need to reduce it.

For example, if you’re feeling frisky and load up 155 pounds for your next week’s squat and only get 2 reps,
it’s time to drop back to 145 and work your way up to 155 as outlined above.

Sometimes you’ll hit the top of your rep range, move up in weight, and fail to get your minimum reps in the
range. For instance, you squat 135 for 6, add 10 pounds to the bar, and then get 3.

If this happens, you have three options:

1. You can reduce the increase in weight (take 5 pounds off the bar).

2. You can stick with the new weight for the workout and see if you can hit the minimum reps in the next
workout.

3. You can train with the lighter weight you just moved up from until you can get an additional 2 reps with it
and then move up. (Stick with the above example, until you can squat 135 for 8.)

Personally I prefer them in the order give: I do #1 before #2 and leave #3 as a last resort.
Now, when building any type of workout, proper programming is key. Most people tend to create routines
that call for too much work in the gym and that lead to overtraining.

2 x Per Week Butt Workout Routine

This routine is perfect for people that are short on time or also need to spend 2 to 3 days per week working
on their upper bodies.
I recommend you separate these workouts by 3 days.
Workout A
Squat – Warm up and then 3 sets of 4 to 6 reps (80 to 85% of your 1RM)

Hip Thrust – 3 sets of 8 to 10 reps (70 to 75% of your 1RM)

Bulgarian Split Squat – 3 sets of 8 to 10 reps (70 to 75% of your 1RM)

Romanian Deadlift – 3 sets of 15 to 20 reps

Workout B
Deadlift – Warm up and 3 sets of 4 to 6 reps (80 to 85% of your 1RM)

Barbell Lunge – 3 sets of 8 to 10 reps (70 to 75% of your 1RM)

Hip Thrust – 3 sets of 15 to 20 reps

Butt Blaster – 3 sets of 15 to 20 reps

3 x Per Week Butt Workout Routine

This routine is ideal for people that want to maximize lower body development with an emphasis on the
glutes. Upper body work can be done in between these workouts.

I recommend you separate these workouts by 2 to 3 days.

Workout A
Squat – Warm up and then 3 sets of 4 to 6 reps

Hip Thrust – 3 sets of 8 to 10 reps

Romanian Deadlift – 3 sets of 15 to 20 reps

Workout B
Deadlift – Warm up and 3 sets of 4 to 6 reps

Barbell Lunge – 3 sets of 8 to 10 reps

Hip Thrust – 3 sets of 15 to 20 reps

 Workout C
Hip Thrust – Warm up and 3 sets of 4 to 6 reps

Bulgarian Split Squat – 3 sets of 8 to 10 reps

Butt Blaster – 3 sets of 15 to 20 reps

References:
Matthews, M. (n.d.). The Best Butt Exercises for Building Head-Turning Glutes. Retrieved August 25, 2015,
from http://www.muscleforlife.com/best-butt-exercises/