Best Butt Bodyweight
Note that this is just a simple text summary of this routine, when you assign this routine to your programming you will interact with it through the guided workouts with exercise videos and more on the Fit Happens, Pro app.
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 women 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.
- = Rest day
Week 1-4
Week 5-8
Week 9-12
Workout A(1)
Important
Goal | Logged Reps | Rest |
---|---|---|
10-20 reps | 0m0s | |
10-20 reps | 0m0s | |
10-20 reps | 0m0s |
Goal | Logged Reps | Rest |
---|---|---|
8-12 reps | 1m30s | |
8-12 reps | 1m30s | |
8-12 reps | 1m30s |
Goal | Logged Reps | Rest |
---|---|---|
10-20 reps | 0m0s | |
10-20 reps | 0m0s | |
10-20 reps | 0m0s |
Goal | Logged Reps | Rest |
---|---|---|
8-12 reps | 1m30s | |
8-12 reps | 1m30s | |
8-12 reps | 1m30s |
Goal | Logged Reps | Rest |
---|---|---|
10-20 reps | 1m30s | |
10-20 reps | 1m30s | |
10-20 reps | 1m30s |
Goal | Logged Reps | Rest |
---|---|---|
10-30 reps per side | 1m30s |
Goal | Logged Time | Rest |
---|---|---|
30-120s | 1m30s |
Goal | Logged Time | Rest |
---|---|---|
20-60s per side | 1m30s |
Workout B(1)
Important
Goal | Logged Reps | Rest |
---|---|---|
10-20 reps per side | 0m0s | |
10-20 reps per side | 0m0s | |
10-20 reps per side | 0m0s |
Goal | Logged Reps | Rest |
---|---|---|
1-3 reps | 1m30s | |
1-3 reps | 1m30s | |
1-3 reps | 1m30s |
Goal | Logged Reps | Rest |
---|---|---|
10-20 reps per side | 0m0s | |
10-20 reps per side | 0m0s | |
10-20 reps per side | 0m0s |
Goal | Logged Reps | Rest |
---|---|---|
5-15 reps | 1m30s | |
5-15 reps | 1m30s | |
5-15 reps | 1m30s |
Goal | Logged Reps | Rest |
---|---|---|
10-20 reps | 1m30s | |
10-20 reps | 1m30s | |
10-20 reps | 1m30s |
Goal | Logged Reps | Rest |
---|---|---|
20-30 reps per side | 1m30s |
Goal | Logged Reps | Rest |
---|---|---|
20-30 reps | 1m30s |
Goal | Logged Reps | Rest |
---|---|---|
20-30 reps per side | 1m30s |
Workout C(1)
Important
Goal | Logged Reps | Rest |
---|---|---|
60s AMRAP | 0m0s | |
60s AMRAP | 0m0s | |
60s AMRAP | 0m0s |
Goal | Logged Reps | Rest |
---|---|---|
8-12 reps | 1m30s | |
8-12 reps | 1m30s | |
8-12 reps | 1m30s |
Goal | Logged Reps | Rest |
---|---|---|
10-20 reps | 0m0s | |
10-20 reps | 0m0s | |
10-20 reps | 0m0s |
Goal | Logged Reps | Rest |
---|---|---|
3-5 reps | 1m30s | |
3-5 reps | 1m30s | |
3-5 reps | 1m30s |
Goal | Logged Reps | Rest |
---|---|---|
10-20 reps | 1m30s | |
10-20 reps | 1m30s | |
10-20 reps | 1m30s |
Goal | Logged Reps | Rest |
---|---|---|
10-30 reps per side | 1m30s |
Goal | Logged Reps | Rest |
---|---|---|
15-30 reps | 1m30s |
Goal | Logged Reps | Rest |
---|---|---|
15-30 reps per side | 1m30s |
Workout A(2)
Important
Goal | Logged Reps | Rest |
---|---|---|
10-30 reps | 0m0s | |
10-30 reps | 0m0s | |
10-30 reps | 0m0s |
Goal | Logged Reps | Rest |
---|---|---|
8-12 reps | 1m30s | |
8-12 reps | 1m30s | |
8-12 reps | 1m30s |
Goal | Logged Reps | Rest |
---|---|---|
10-30 reps | 0m0s | |
10-30 reps | 0m0s | |
10-30 reps | 0m0s |
Goal | Logged Reps | Rest |
---|---|---|
1 reps | 1m30s | |
1 reps | 1m30s | |
1 reps | 1m30s |
Goal | Logged Reps | Rest |
---|---|---|
10-20 reps per side | 1m30s | |
10-20 reps per side | 1m30s | |
10-20 reps per side | 1m30s |
Goal | Logged Reps | Rest |
---|---|---|
20-30 reps per side | 1m30s |
Goal | Logged Time | Rest |
---|---|---|
20-60s | 1m30s |
Goal | Logged Time | Rest |
---|---|---|
20-60s per side | 1m30s |
Workout B(2)
Important
Goal | Logged Reps | Rest |
---|---|---|
10-20 reps per side | 0m0s | |
10-20 reps per side | 0m0s | |
10-20 reps per side | 0m0s |
Goal | Logged Reps | Rest |
---|---|---|
1 reps | 1m30s | |
1 reps | 1m30s | |
1 reps | 1m30s |
Goal | Logged Reps | Rest |
---|---|---|
10-20 reps | 0m0s | |
10-20 reps | 0m0s | |
10-20 reps | 0m0s |
Goal | Logged Reps | Rest |
---|---|---|
6-20 reps | 1m30s | |
6-20 reps | 1m30s | |
6-20 reps | 1m30s |
Goal | Logged Reps | Rest |
---|---|---|
10-30 reps | 1m30s | |
10-30 reps | 1m30s | |
10-30 reps | 1m30s |
Goal | Logged Reps | Rest |
---|---|---|
10-30 reps per side | 1m30s |
Goal | Logged Reps | Rest |
---|---|---|
15-30 reps | 1m30s |
Goal | Logged Reps | Rest |
---|---|---|
15-30 reps per side | 1m30s |
Workout C(2)
Important
Goal | Logged Reps | Rest |
---|---|---|
10-30 reps | 0m0s | |
10-30 reps | 0m0s | |
10-30 reps | 0m0s |
Goal | Logged Reps | Rest |
---|---|---|
8-12 reps | 1m30s | |
8-12 reps | 1m30s | |
8-12 reps | 1m30s |
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 |
Goal | Logged Reps | Rest |
---|---|---|
8-12 reps | 1m30s | |
8-12 reps | 1m30s | |
8-12 reps | 1m30s |
Goal | Logged Reps | Rest |
---|---|---|
20-30 reps | 1m30s | |
20-30 reps | 1m30s | |
20-30 reps | 1m30s |
Goal | Logged Reps | Rest |
---|---|---|
10-20 reps per side | 1m30s |
Goal | Logged Time | Rest |
---|---|---|
60-120s | 1m30s |
Goal | Logged Reps | Rest |
---|---|---|
20 reps per side | 1m30s |
Workout A(3)
Important
Goal | Logged Reps | Rest |
---|---|---|
8-20 reps per side | 0m0s | |
8-20 reps per side | 0m0s | |
8-20 reps per side | 0m0s |
Goal | Logged Reps | Rest |
---|---|---|
3-10 reps | 1m30s | |
3-10 reps | 1m30s | |
3-10 reps | 1m30s |
Goal | Logged Reps | Rest |
---|---|---|
10-15 reps per side | 0m0s | |
10-15 reps per side | 0m0s | |
10-15 reps per side | 0m0s |
Goal | Logged Reps | Rest |
---|---|---|
5-10 reps | 1m30s | |
5-10 reps | 1m30s | |
5-10 reps | 1m30s |
Goal | Logged Reps | Rest |
---|---|---|
8-20 reps | 1m30s | |
8-20 reps | 1m30s | |
8-20 reps | 1m30s |
Goal | Logged Reps | Rest |
---|---|---|
6 reps per side | 1m30s |
Goal | Logged Reps | Rest |
---|---|---|
10-30 reps | 1m30s |
Goal | Logged Time | Rest |
---|---|---|
20-60s per side | 1m30s |
Workout B(3)
Important
Goal | Logged Reps | Rest |
---|---|---|
6-20 reps per side | 0m0s | |
6-20 reps per side | 0m0s | |
6-20 reps per side | 0m0s |
Goal | Logged Reps | Rest |
---|---|---|
6-12 reps | 1m30s | |
6-12 reps | 1m30s | |
6-12 reps | 1m30s |
Goal | Logged Reps | Rest |
---|---|---|
5-30 reps per side | 0m0s | |
5-30 reps per side | 0m0s | |
5-30 reps per side | 0m0s |
Goal | Logged Reps | Rest |
---|---|---|
6-20 reps | 1m30s | |
6-20 reps | 1m30s | |
6-20 reps | 1m30s |
Goal | Logged Reps | Rest |
---|---|---|
10-20 reps per side | 1m30s | |
10-20 reps per side | 1m30s |
Goal | Logged Reps | Rest |
---|---|---|
1-6 reps per side | 1m30s |
Goal | Logged Time | Rest |
---|---|---|
30-60s | 1m30s |
Goal | Logged Time | Rest |
---|---|---|
20-60s per side | 1m30s |
Workout C(3)
Important
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 |
Goal | Logged Reps | Rest |
---|---|---|
3-10 reps | 1m30s | |
3-10 reps | 1m30s | |
3-10 reps | 1m30s |
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 |
Goal | Logged Reps | Rest |
---|---|---|
3-8 reps | 1m30s | |
3-8 reps | 1m30s | |
3-8 reps | 1m30s |
Goal | Logged Reps | Rest |
---|---|---|
3-5 reps | 1m30s | |
3-5 reps | 1m30s | |
3-5 reps | 1m30s |
Goal | Logged Reps | Rest |
---|---|---|
10-20 reps per side | 1m30s |
Goal | Logged Reps | Rest |
---|---|---|
10-15 reps | 1m30s |
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% |
Contact Us
Get In Touch
Have questions or need assistance? Our team is here to help! Reach out to us via phone, email, or visit our facility. We look forward to supporting you on your health and wellness journey.