Best Butt Bodyweight

Note that this is just a simple text summary of this routine, when you assign this routine to one of your clients, they will interact with it through the guided workouts with exercise videos and more on the app/website.

Description

An at-home routine designed specifically for women who want to build a strong, curvy body. You will need a pull up bar, somewhere to do rows, and a swiss ball unless you want to swap out exercises for similar ones. Designed by Bret Contreras, Sports Science PhD and a long-time trainer who has helped thousands of woman build a better booty.

Workout Schedule

This workout schedule is designed to be repeated indefinitely. When you reach the end of week 7, start over at the beginning of week 1. Use the progression instructions listed in the Progressions section to make your workouts more challenging over time.

Week 1-4

week 1

Sun

Mon

Workout A(1)

Tue

Workout b(1)

Wed

Thu

Workout A(1)

Fri

Workout c(1)

Sat

week 2

Workout A(1)

Workout b(1)

Workout A(1)

Workout c(1)

week 3

Workout A(1)

Workout b(1)

Workout A(1)

Workout c(1)

week 4

Workout A(1)

Workout b(1)

Workout A(1)

Workout c(1)

Week 5-8

week 5

Workout A(2)

Workout b(2)

Workout A(2)

Workout c(2)

week 6

Workout A(2)

Workout b(2)

Workout A(2)

Workout c(2)

week 6

Workout A(2)

Workout b(2)

Workout A(2)

Workout c(2)

week 6

Workout A(2)

Workout b(2)

Workout A(2)

Workout c(2)

Week 9-12

week 5

Workout A(3)

Workout b(3)

Workout A(3)

Workout c(3)

week 6

Workout A(3)

Workout b(3)

Workout A(3)

Workout c(3)

week 6

Workout A(3)

Workout b(3)

Workout A(3)

Workout c(3)

week 6

Workout A(3)

Workout b(3)

Workout A(3)

Workout c(3)

Workout A(1)

Important

Make sure you’ve read over the general workout instructions so you understand how to follow this workout.

Glute bridge

Goal	Logged Reps	Rest
10-20 reps		0m0s
10-20 reps		0m0s
10-20 reps		0m0s

Legs-bent inverted row

Goal	Logged Reps	Rest
8-12 reps		1m30s
8-12 reps		1m30s
8-12 reps		1m30s

Bodyweight box squat

Goal	Logged Reps	Rest
10-20 reps		0m0s
10-20 reps		0m0s
10-20 reps		0m0s

Incline pushup

Goal	Logged Reps	Rest
8-12 reps		1m30s
8-12 reps		1m30s
8-12 reps		1m30s

Hip hinge with dowel

Goal	Logged Reps	Rest
10-20 reps		1m30s
10-20 reps		1m30s
10-20 reps		1m30s

Side-lying hip abduction

Goal	Logged Reps	Rest
10-30 reps per side		1m30s

Plank

Goal	Logged Time	Rest
30-120s		1m30s

Side-plank from knees

Goal	Logged Time	Rest
20-60s per side		1m30s

Workout B(1)

Important

Make sure you’ve read over the general workout instructions so you understand how to follow this workout.

Foot-elevated single-leg glute bridge

Goal	Logged Reps	Rest
10-20 reps per side		0m0s
10-20 reps per side		0m0s
10-20 reps per side		0m0s

Negative chinup

Goal	Logged Reps	Rest
1-3 reps		1m30s
1-3 reps		1m30s
1-3 reps		1m30s

Bodyweight step up

Goal	Logged Reps	Rest
10-20 reps per side		0m0s
10-20 reps per side		0m0s
10-20 reps per side		0m0s

Knee pushup

Goal	Logged Reps	Rest
5-15 reps		1m30s
5-15 reps		1m30s
5-15 reps		1m30s

Swiss ball back extension

Goal	Logged Reps	Rest
10-20 reps		1m30s
10-20 reps		1m30s
10-20 reps		1m30s

Side-lying clam

Goal	Logged Reps	Rest
20-30 reps per side		1m30s

Crunch

Goal	Logged Reps	Rest
20-30 reps		1m30s

Side crunch

Goal	Logged Reps	Rest
20-30 reps per side		1m30s

Workout C(1)

Important

Make sure you’ve read over the general workout instructions so you understand how to follow this workout.

Glute bridge march

Goal	Logged Reps	Rest
60s AMRAP		0m0s
60s AMRAP		0m0s
60s AMRAP		0m0s

Inverted row

Goal	Logged Reps	Rest
8-12 reps		1m30s
8-12 reps		1m30s
8-12 reps		1m30s

Body weight box squat

Goal	Logged Reps	Rest
10-20 reps		0m0s
10-20 reps		0m0s
10-20 reps		0m0s

Negative pushup

Goal	Logged Reps	Rest
3-5 reps		1m30s
3-5 reps		1m30s
3-5 reps		1m30s

Hip hinge with dowel

Goal	Logged Reps	Rest
10-20 reps		1m30s
10-20 reps		1m30s
10-20 reps		1m30s

Side-lying hip abduction

Goal	Logged Reps	Rest
10-30 reps per side		1m30s

Straight leg sit up

Goal	Logged Reps	Rest
15-30 reps		1m30s

Swiss ball side crunch

Goal	Logged Reps	Rest
15-30 reps per side		1m30s

Workout A(2)

Important

Make sure you’ve read over the general workout instructions so you understand how to follow this workout.

Shoulder-elevated hip thrust

Goal	Logged Reps	Rest
10-30 reps		0m0s
10-30 reps		0m0s
10-30 reps		0m0s

Inverted row

Use a lower torso angle so that it is more challenging.

Goal	Logged Reps	Rest
8-12 reps		1m30s
8-12 reps		1m30s
8-12 reps		1m30s

Full squat

Goal	Logged Reps	Rest
10-30 reps		0m0s
10-30 reps		0m0s
10-30 reps		0m0s

Pushup

Goal	Logged Reps	Rest
1 reps		1m30s
1 reps		1m30s
1 reps		1m30s

Bodyweight single-leg RDL

Goal	Logged Reps	Rest
10-20 reps per side		1m30s
10-20 reps per side		1m30s
10-20 reps per side		1m30s

Side-lying hip abduction

Goal	Logged Reps	Rest
20-30 reps per side		1m30s

RKC plank

Goal	Logged Time	Rest
20-60s		1m30s

Side plank

Goal	Logged Time	Rest
20-60s per side		1m30s

Workout B(2)

Important

Make sure you’ve read over the general workout instructions so you understand how to follow this workout.

Single-leg glute bridge

Goal	Logged Reps	Rest
10-20 reps per side		0m0s
10-20 reps per side		0m0s
10-20 reps per side		0m0s

Chinup

Goal	Logged Reps	Rest
1 reps		1m30s
1 reps		1m30s
1 reps		1m30s

Bodyweight walking lunge

Goal	Logged Reps	Rest
10-20 reps		0m0s
10-20 reps		0m0s
10-20 reps		0m0s

Knee pushup

Goal	Logged Reps	Rest
6-20 reps		1m30s
6-20 reps		1m30s
6-20 reps		1m30s

Bodyweight reverse hyperextension

Goal	Logged Reps	Rest
10-30 reps		1m30s
10-30 reps		1m30s
10-30 reps		1m30s

Side-lying clam

Goal	Logged Reps	Rest
10-30 reps per side		1m30s

Swiss ball crunch

Goal	Logged Reps	Rest
15-30 reps		1m30s

Swiss ball side crunch

Goal	Logged Reps	Rest
15-30 reps per side		1m30s

Workout C(2)

Important

Make sure you’ve read over the general workout instructions so you understand how to follow this workout.

Shoulder-elevated hip thrust

Goal	Logged Reps	Rest
10-30 reps		0m0s
10-30 reps		0m0s
10-30 reps		0m0s

Inverted row

Use a lower torso angle so that it is more challenging.

Goal	Logged Reps	Rest
8-12 reps		1m30s
8-12 reps		1m30s
8-12 reps		1m30s

Body weight step up

Use a tall box. As tall as you can go without compromising form.

Goal	Logged Reps	Rest
10-20 reps per side		0m0s
10-20 reps per side		0m0s
10-20 reps per side		0m0s

Incline pushup

Goal	Logged Reps	Rest
8-12 reps		1m30s
8-12 reps		1m30s
8-12 reps		1m30s

Swiss ball back extension

Goal	Logged Reps	Rest
20-30 reps		1m30s
20-30 reps		1m30s
20-30 reps		1m30s

Side lying hip raise

Goal	Logged Reps	Rest
10-20 reps per side		1m30s

Feet elevated plank

Goal	Logged Time	Rest
60-120s		1m30s

Swiss ball side crunch

Goal	Logged Reps	Rest
20 reps per side		1m30s

Workout A(3)

Important

Make sure you’ve read over the general workout instructions so you understand how to follow this workout.

Single-leg shoulder-elevated hip thrust

Goal	Logged Reps	Rest
8-20 reps per side		0m0s
8-20 reps per side		0m0s
8-20 reps per side		0m0s

Chinup

Goal	Logged Reps	Rest
3-10 reps		1m30s
3-10 reps		1m30s
3-10 reps		1m30s

Bodyweight step up/reverse lunge

Goal	Logged Reps	Rest
10-15 reps per side		0m0s
10-15 reps per side		0m0s
10-15 reps per side		0m0s

Pushup

Goal	Logged Reps	Rest
5-10 reps		1m30s
5-10 reps		1m30s
5-10 reps		1m30s

Swiss ball back extension

Goal	Logged Reps	Rest
8-20 reps		1m30s
8-20 reps		1m30s
8-20 reps		1m30s

Quadruped double transverse abduction

Slow and controlled.

Goal	Logged Reps	Rest
6 reps per side		1m30s

Swiss ball crunch

Goal	Logged Reps	Rest
10-30 reps		1m30s

Side plank with abduction

Goal	Logged Time	Rest
20-60s per side		1m30s

Workout B(3)

Important

Make sure you’ve read over the general workout instructions so you understand how to follow this workout.

Single-leg shoulder and feet elevated hip thrust

Goal	Logged Reps	Rest
6-20 reps per side		0m0s
6-20 reps per side		0m0s
6-20 reps per side		0m0s

Feet elevated inverted row

Goal	Logged Reps	Rest
6-12 reps		1m30s
6-12 reps		1m30s
6-12 reps		1m30s

Bodyweight Bulgarian split squat

Goal	Logged Reps	Rest
5-30 reps per side		0m0s
5-30 reps per side		0m0s
5-30 reps per side		0m0s

Decline pike pushup

Goal	Logged Reps	Rest
6-20 reps		1m30s
6-20 reps		1m30s
6-20 reps		1m30s

Arm supported single-leg sliding leg curl

Goal	Logged Reps	Rest
10-20 reps per side		1m30s
10-20 reps per side		1m30s

Side double abduction

Slow and controlled.

Goal	Logged Reps	Rest
1-6 reps per side		1m30s

RKC plank

Goal	Logged Time	Rest
30-60s		1m30s

Feet elevated side plank with abduction

Goal	Logged Time	Rest
20-60s per side		1m30s

Workout C(3)

Important

Make sure you’ve read over the general workout instructions so you understand how to follow this workout.

Single-leg shoulder-elevated hip thrust

With 3 second pause at top.

Goal	Logged Reps	Rest
5-15 reps per side		0m0s
5-15 reps per side		0m0s
5-15 reps per side		0m0s

Pullup

Goal	Logged Reps	Rest
3-10 reps		1m30s
3-10 reps		1m30s
3-10 reps		1m30s

Bodyweight step up

Use the tallest box possible you can step onto without compromising form.

Goal	Logged Reps	Rest
10-15 reps per side		0m0s
10-15 reps per side		0m0s
10-15 reps per side		0m0s

Close-grip pushup

Goal	Logged Reps	Rest
3-8 reps		1m30s
3-8 reps		1m30s
3-8 reps		1m30s

Russian curl progression

Goal	Logged Reps	Rest
3-5 reps		1m30s
3-5 reps		1m30s
3-5 reps		1m30s

Side lying hip raise

Goal	Logged Reps	Rest
10-20 reps per side		1m30s

Body saw

Goal	Logged Reps	Rest
10-15 reps		1m30s

Feet elevated side plank with abduction

General Workout Instructions

Note: Please check the Appendix if you encounter any terminology you don’t understand.

Instructions

Every row of an exercise represents a set and specifies the goal for the set, how much to rest after, and how much weight to use* (if applicable). To complete a workout start at the top and move down, working your way through each set.** You can print out the workout and use the blank “Logged” fields to keep track of your workouts. Also please make note of the progression assigned to some exercises, which is denoted by the P icon. This links to progression instructions that will tell you how you should be increasing the difficulty of the exercise over time.

**Supersets & circuits

For exercises grouped into a superset or circuit, loop through the exercises in order doing a single set of each. Keep looping through the exercises doing one set at a time of each until all sets are complete. E.g. if you had a superset with 4 sets/rows of pullups and pushups you’d do the 1st set of pullups then do the 1st set of pushups then the 2nd set of pullups then the 2nd set of pushups etc until all 4 sets of each exercise are finished.

Progression Instructions

Russian curl progression

Pick an exercise from the list that’s challenging but not impossible for you to do for the prescribed number of reps. Once you’ve gotten stronger and are able to do more reps with the chosen exercise you should move up to a more difficult exercise.

Terminology

Rep/Reps/Repetitions – A rep is is when you do an exercise in its entirety a single time. For example, if you did 20 pushups that would be 20 reps of pushups.
Set/Sets – A set is a group of repetitions of an exercise that performed consecutively, usually (but not always) without stopping or resting. For example, if you did 20 pushups without stopping that would be a set of pushups.
s/secs/seconds – For some exercises like planks, you’ll be given a time to hold the position for instead of a number of reps. This is the number of seconds you should hold the position for.
3×8, 4×12, etc – This is a shorthand way of saying “3 sets of 8 reps”, “4 sets of 12 reps”, etc.
RM (5RM, 1RM, etc) – RM is an abbreviation for “repetition maximum”. It’s a term used to describe the maximum amount of weight you can lift for a given number of reps. For example, your “5RM” is the maximum amount of weight you can lift for 5 reps.
Per side – For exercises that are done one side at a time (e.g. single leg exercises) this means you should do the given number of reps for one side first and then do the same number of reps for the other side.
X+ reps/seconds – If a set is given as “X+ reps/seconds” that means you should do as many reps/seconds as you can, shooting to do at least X reps.
AMRAP/AMSAP – For the given set you should do “as many reps as possible” (or “as many seconds as possible” if it’s a hold exercise like a plank).
For time – For the given set you should do the prescribed number of reps as quickly as possible, splitting up the reps and resting as needed to finish all prescribed reps.
Unbroken – An unbroken “for time” set is one where you didn’t need to rest to finish all the reps in the set
Supersets/circuits – For exercises grouped into a superset (2 exercises) or circuit (3 or more exercises), loop through the exercises in order doing a single set of each. Keep looping through the exercises doing one set at a time of each until all sets are complete. E.g. if you had a superset with 4 sets of pullups and pushups you’d do the 1st set of pullups then do the 1st set of pushups then the 2nd set of pullups then the 2nd set of pushups etc until all 4 sets of each exercise are finished. You should still be resting as prescribed between sets of exercises.
A cycle – some workout routines are divided into “cycles” which are just parts of a routine that last for some number of weeks and focus on some specific aspect of training before switching to the next cycle with a different focus. For example, some routines might have a 6 week “work cycle” that focuses on progressing and pushing your body to its limits and then an easier 1 or 2 week “deload cycle” that gives your body a chance to recover.
A workout cycle – a workout cycle is a single loop through every unique workout within a cycle. For example, if you have a cycle that has you doing workouts A, B, and C every week for 4 weeks, a workout cycle would be 1 week. But if the routine had you doing workout A, B, and C on odd weeks and D, E, and F on even weeks a workout cycle would be 2 weeks because that’s how long it takes to loop through every workout.

Strength Testing & Weight Calculation

Follow the steps below to figure out how much weight you should be lifting for any exercise that uses percent of max weights (e.g. 80% of 5RM). If you already know your 1 rep max (or anything up to your 12 rep max) for the exercise you can skip to Step 2.

Step 1: Find your rep max

Warm up with a few light reps with a weight that’s light for you. You’re just doing some reps to get a feel for the motion and warm up your joints, don’t tire yourself out.
Now, pick a weight you think you can do at least 5 times but probably not more than 12. If you’re unfamiliar with the exercise err on the side of being too light but not by too much.
Do as many reps as you can with the weight you picked, but stop if your form falls apart or you go over 12. Now:
- If you did anything between 1 and 12 reps with good form: that’s your X rep max, where X is the number of reps you performed. Make note of this and proceed to Step 2.
- If you did more than 12 reps: rest as needed until you feel fully refreshed, go back to (2), and pick a heavier weight. Repeat until the weight you pick puts you in the 1-12 rep range.
- If you couldn’t even do 1 or 2 reps with good form: rest a bit, go back to (2), and pick a lighter weight. Repeat until the weight you pick puts you in the 1-12 rep range.

Step 2: Use your rep max to calculate the weight you should be lifting

Use the table below to find the multiplier you need to go from your known rep max to the prescribed rep max. For example, if you know your 8RM and the exercise is prescribed as a percent of your 5RM (e.g. 80% of 5RM), find the column labeled 8RM and then find the cell within that column in the row labeled 5RM. That’s your multiplier, in this example 110% or 1.1.
Now multiply your known rep max by the multiplier to get the rep max you need. Using the example from above let’s assume your 8RM is 100 lbs. Multiplying by 110% gives you 110 lbs, that’s your 5RM.
Now multiply the prescribed percentage by the rep max you just calculated to get the weight you should be lifting. For example, if the exercise is prescribed as 80% of 5RM and your calculated 5RM is 110 lbs, multiply 110 lbs by 80% to get 88 lbs. Round this weight to a number that makes sense for the equipment you have available and that’s what you should lift to start.

Goal	Logged Time	Rest
20-60s per side		1m30s

		Known Rep Max
		1RM	2RM	3RM	4RM	5RM	6RM	7RM	8RM	9RM	10RM	11RM	12RM
Needed Rep Max	1RM	100%	106%	110%	114%	116%	120%	125%	128%	132%	133%	139%	143%
	2RM	94%	100%	103%	107%	109%	113%	117%	121%	124%	125%	131%	134%
	3RM	91%	97%	100%	103%	106%	110%	114%	117%	120%	121%	126%	130%
	4RM	88%	94%	97%	100%	102%	106%	110%	113%	116%	117%	122%	126%
	5RM	86%	91%	95%	98%	100%	104%	108%	110%	113%	115%	119%	123%
	6RM	83%	88%	91%	94%	97%	100%	104%	106%	109%	111%	115%	119%
	7RM	80%	85%	88%	91%	93%	96%	100%	103%	105%	107%	111%	114%
	8RM	78%	83%	86%	89%	91%	94%	98%	100%	103%	104%	108%	111%
	9RM	76%	81%	84%	86%	88%	92%	95%	97%	100%	101%	106%	109%
	10RM	75%	80%	82%	85%	87%	90%	94%	96%	99%	100%	104%	107%
	11RM	72%	77%	79%	82%	84%	87%	90%	92%	95%	96%	100%	103%
	12RM	70%	74%	77%	80%	81%	84%	87%	90%	92%	93%	97%	100%