1st Butt Workout Routine: 2ndButt Workout Routine: light,

Exercise heavy, low reps, 3 sets x 6-8 high reps, 3 sets x 10-15 reps,
reps, weight weight
Week 1
Squats - wide
stance
Forward Lunges
Deadlifts
Cable Kickbacks
Leg Press -
narrow
Week 2
Squats - wide
stance
Forward Lunges
Deadlifts
Cable Kickbacks
Leg Press -
narrow
Week 3
Squats - wide
stance
Forward Lunges
Deadlifts
Cable Kickbacks
Leg Press -
narrow
Week 4
Squats - wide
stance
Forward Lunges
Deadlifts
Cable Kickbacks
 1st Butt Workout Routine: 2ndButt Workout Routine: light,
Exercise heavy, low reps, 3 sets x 6-8 high reps, 3 sets x 10-15 reps,
reps, weight weight
Leg Press -
narrow
Glute Workouts for Women - Week 5-8

1st Butt Workout Routine: heavy, 2nd Butt Workout Routine: light,
Exercise low reps, 3 sets x 6-8 reps, high reps, 3 sets x 10-15 reps,
weight weight

Week 5

Squats - wide
stance
Walking
Lunges

Deadlifts

Cable
Kickbacks

Week 6

Squats - wide
stance
Walking
Lunges

Deadlifts

Cable
Kickbacks

Week 7

Squats - wide
stance
Walking
Lunges

Deadlifts

Cable
Kickbacks
 1st Butt Workout Routine: heavy, 2nd Butt Workout Routine: light,
Exercise low reps, 3 sets x 6-8 reps, high reps, 3 sets x 10-15 reps,
weight weight

Week 8

Squats - wide
stance
Walking
Lunges

Deadlifts

Cable
Kickbacks
Glute Workouts for Women - Week 9-12

1st Butt Workout Routine: heavy, 2nd Butt Workout Routine: light,
Exercise low reps, 3 sets x 6-8 reps, high reps, 3 sets x 10-15 reps,
weight weight

Week 9

Squats – wide
stance
Forward
Lunges

Plie Squats

Step-Ups

Leg Press -
narrow

Week 10

Squats – wide
stance
 1st Butt Workout Routine: heavy, 2nd Butt Workout Routine: light,
Exercise low reps, 3 sets x 6-8 reps, high reps, 3 sets x 10-15 reps,
weight weight
Forward
Lunges

Plie Squats

Step-Ups

Leg Press -
narrow

Week 11

Squats – wide
stance
Forward
Lunges

Plie Squats

Strep-Ups

Leg Press -
narrow

Week 12

Squats – wide
stance
Forward
Lunges

Plie Squats

Step-Ups

Leg Press -
narrow
*Use the heaviest weights possible to complete each exercise. Take a one minute rest between sets. Go deep!

Bonus Glute Stretching Routine

The best butt workouts for women when done properly can be extremely intense and very
grueling to say the least. Very hard work no doubt about it. And if you’ve pushed yourself
hard, you will finish your workout with very tight and extremely pumped glutes without
question. After a tough butt workout routine, it may be helpful to perform some butt
stretching exercises. The benefits of stretching are numerous and include increased blood
flow to muscle tissue resulting in even more muscle growth and toning, decreased muscle
soreness, and help prevent any lower back pain caused by tight glutes. The following are
some of my favorite glute stretching exercises to incorporate into your post butt workout
routine. Perform each exercise carefully and hold for 30 seconds in the stretched position for
both sides. You only need to perform three of the exercises below.