Welcome to my 6 week glute growth guide! I am PUMPED to have you on board.

Congratulations on taking the first step to a new and improved you! you’ll now gain
access to everything you need for optimal glute growth, confidence, and discipline. Be
sure to snap a before photo prior to starting this guide and an after photo upon
completion. Please feel free to email me your results at my contact information below! I
would love to see how this guide has served you to continue to bring you new and
improved ways to make you feel the best version of yourself possible!

We will start out each workout with a warm-up glute activation. This part is as important
as the workout itself. I highly recommend warming up the glute to prepare it for the
strenuous workouts it will be having. Pulled muscles are not cute.

Results require work. With that being said, I want to encourage you to push yourself
throughout the next 6 weeks. When exercises start off feeling easy, increase the weight
where it applies. Hold your pause exercises a few seconds longer than you did the
workout before, add a few more reps to your failure sets. I can provide you with the
knowledge you need to obtain the results you want. But I can’t make you do it. That’s
where you come in sister!

Let’s grow a bootay in 3, 2, 1 GROW!!!

Yours truly, Fatima

WARM-UP
1. 10 Lunges each leg
2. 10 Deep squat jumps
3. 20 Sec. glute bridges
4. 10 Glute squeezes supermans
Repeat 2-3 times before workouts
Time ranges between 5-10 minutes
Warm-up option no. 2: 10 minute Stairmaster.
 WEEK 1

Day 1

1. Deep squats with dumbbell 4x15 using two same leveled benches or step stools
2. Jump squats 3X15
3. Cable cord hip thrusts 4X20
4. Sumo stance deadlifts 4X12,12,10,8 (Example: 2 rounds of 12 reps, rest for 20
seconds, 1 round of 10 reps, rest 20 seconds, 1 round of 8 reps.) Note: Add
more weight to your next set as needed.
5. Single leg deep leg press 5X10 reps (Increase weight on each set)

Day 2

1. Barbell hip thrusts using a bench 4x20

2. Dumbbell donkey kicks 3x25 (rest for 1 min. between sets)
3. Kettlebell goblet squats 4X15
4. Curtsy lunge with dumbbells 4X12

Day 3
1. Banded glute bridges 4X25
2. Cable cord kickbacks 3X20
3. Barbell step ups with bench 4X15
4. Bulgarian split squats 4X10
5. Jump squats with 3 second squat hold 4X12

WEEK 2

Day 1
1. Walking dumbbell lunges 3X15
2. Barbell glute bridge 4X10,12,10,8 superset with single leg glute bridges 4X10
3. Pulse squats 4x15
4. Kettlebell half kneeling hip hinge 4X20
5. Banded walking side squats 3x15
Day 2
1. Back squat with 5 second pause 2X12X10X8 (2 sets of 12, 2 sets of 10, 2 sets of
8)
2. Box jumps 3X Failure
3. Banded hip abductor 4X25
4. Dumbbell jumping lunges
5. Knee squat jumps 5X10
6. Single stiff legged dumbbell deadlifts 4X15

Day 3
1. Cable cord kickback drop sets 4x30 (1 sets of 30 reps, 20 reps, 10 reps) increase
weight by 5-10lbs as you drop your reps. Rest 10 seconds between reps. Repeat
4 times)
2. Barbell side lunges 4X12 super set with body weight sumo squats 4X15
3. Light weighted single leg glute bridges 4x15 super set with body weight lunges
using a bench
4. Cable cord rainbows 4X15 superset with body weight supermans 4X15

WEEK 3
Day 1
1. Barbell sumo squats 3x15
2. Cable abduction 4x10
3. Barbell hip thrusts 5x10 superset with pulse squats 5X10
4. Banded in and out jump squats 3x20
5. Leg press 4X12,10,12,8
6. Dumbbell single leg step ups 4x15
Day 2
1. Banded standing kickback 4X12
2. Fire hydrants 4X20
3. Weighted wall sits 3X30 seconds
4. Cable cord glute pull throug 4X15
5. Straight legged dumbbell deadlifts 3X15

Day 3
1. Barbell box squats 4X10
2. Barbell lunges 3X15
3. Split squats 5X12
4. Weighted box step ups 4X20
5. Dumbbell curtsy lunges 3X15

WEEK 4

Day 1
1. In and out banded squats 3X15
2. Lateral bench jumps 4X45 seconds
3. Side lunges 4X15
4. Cable abductors 3X20
5. Kneeling kettlebell hip hinge 4X20

Day 2
1. Glute bridges with band 3X20
2. Cable abductors 3X20SEC
3. Barbell stiff legged deadlifts 3X12
4. Single leg step ups 4X15
5. Dumbbell donkey kicks 2X1 minute
6. Dumbbell goblet squats 4X15
7. Jump squats 2X Failure
Day 3
1. Walking dumbbell lunges 3x20
2. 10 second squat holds 5X10
3. Dumbbell deep squats using two leveled benches or stools 3X20
4. Jumping lunges 1X failure
5. Body weight supermans 5X20

WEEK 5

Day 1
1. Heavy weight squat press 4X10 super set with body weight squats 4X15
2. Bench step ups to lunge using dumbbells 4X12
3. Heavy weighted glute bridges 3X12 super set with banded kickbacks 3X20
4. Cable cord donkey kicks 3X15
5. Cable cord glute pull through 4X12 super set with banded abductor 4X15
6. In and out banded squats 3X20

Day 2
1. Barbell good mornings 4X12
2. Cable cord kickbacks 3X20 superset with cable cord abductors 3X15
3. Cable cord side lunges 4X12
4. Box jumps 3X15
5. Side to side squats 5X10

Day 3
1. Single leg press 3X12 superset with weighted wall sits 3X30 seconds
2. Side donkey kicks 3X20 super set with 3X15 pulse squats 5 second holds
3. Banded squat walks 4X20
4. Jumping lunges 4X15
5. Barbell squats 4X12 superset with weighted calf raises 4X failure
 WEEK 6

Day 1
1. Dumbbell step ups with kickbacks 3X20
2. Dumbbell banded goblet squats 4X15 super set with banded hip thrusts 4X15
3. Walking dumbbell lunges 3X20
4. In and out banded squats 4X20

Day 2
1. Banded weighted hip thrusts with abductors 4X20
2. Kneeling hip hinges 2X30
3. Single leg weights glute bridges 3X15
4. Banded squat walks 4X12
5. Smith machine calf raises 3X failure

Day 3
1. Barbell good mornings 4X12
2. Banded side lying leg raises 5X20
3. Banded supermans 3X25
4. Cable cord rainbows 4X15
5. Kettlebell swings 3X20
6. Lateral bench jumps 3X1 minute