Gluteus Maximus / Butt Workout

Author Rod FerrisFitness Level AdvancedType Muscle Specific
Days in Plan 2 Days Rest Between Sets:
Duration30 Min per session
Training your glutes should be performed once or twice a week depending on your training type. Make sure to switch up your intensity (reps and weight) weekly to keep your muscle from adapting. Also make sure to feed it simple carbs and complete whey protein during and after the workout. Try this routine for 2 months and then switch up the exercises.

A planned nutritional meal plan is one of the most important aspects of any body composition change. Please see the nutrition section to learn about protein, carbohydrates and fats. The bottom line is to make sure to get 6 small meals during the day all having protein, veggies and fruit. Carbohydrates and protein during and after a workout for muscle recovery. This is needed for increasing muscle mass which will help with your basal metabolic rate (BMR).

All routines benefit from changing the sets, weight and reps week to week. This will help prevent a plateau. An example is:

Week 1: 6-8 reps 4 sets- Muscle Mass
Week 2: 12-15 reps 3-4 sets - Definition
Week 3: 1-3 reps 5 sets - Power
Week 4: 8-10 reps
Day 1 - Gluteus Maximus
Jump Squat Exercise Picture 1. Jump Squat
Sets: 4Reps: 6
Notes:Use a weight to only allow yourself 6 repititions.
Leg Press Exercise Picture 2. Leg Press
Sets: 3Reps: 7
Notes:Push yourself hard.
Lunges Exercise Picture 3. Lunges
Sets: 3Reps: 15
Notes:Alternate legs and drop set until failure.
Day 2 - Gluteus Maximus
Hack Squat Exercise Picture 1. Hack Squat
Sets: 5Reps: 4
Notes:Use explosive movements.
Dumbbell Power Cleans Exercise Picture 2. Dumbbell Power Cleans
Sets: 3Reps: 7
Notes:Explode up using your glutes and barely use your arms to get the weights up.
Split Lunge on the Ball Exercise Picture 3. Split Lunge on the Ball
Sets: 3Reps: 12
Notes:Isolate your legs with this final exercise.

With this log you will be able to print off as many sheets as required to track this workout.

Gluteus Maximus / Butt Basics

Related Workouts

Workout Log | Measure Track Assess

Workout Log to improve your exercise workout plans
Why do most trainers get their clients to write down their workouts? It is because it works. Recording your workouts allows you to track your progress, determine what is working and track your weight and measurements to see what is giving you results. This is the best $12.00 + shipping you'll ever spend on your body.

Click now for your own workout log
These Programs have been approved by Myfit because they are of the highest quality.