RS Booty Program

WEEK 1-4 WEEK 5-6 Deload

WEEK 9-10 Deload WEEK 7-8 Increase Weight
WEEK 11-12
Day 1 - LEGS Day 1 - LEGS
Alternating back lunges 3 x 12 each leg Elevated Bulgarian Split Lunge
Hip Thrust w/ band 4 x 20 Lateral squats w/ band
Back Lunge & Knee Up 4 x 12 Elevated glute bridges w/ band
Sumo Squats with Dumbbells 4 x 20 Glute leg raise w/ band
Squat Jumps with Dumbbells 4 x 30 Glute kick back w/ band
Glute bridge with hip abduction 3 x 20 each leg Dumbbell knee up & back lunges
Frog Pumps 4 x 20 Dumbbell squat jumps
Elevated Calf Raise 3 x 30 Dumbbell Calf Raises
Day 2 - BICEPS & APPS Day 2 - ARMS, SHOULDERS, ABS
Bent over dumbbell row & bicep curl 3 x 15 Plank push ups
Dumbbel Hammer Curl 3 x 15 Dumbbell Bicep Curl to shoulder press
Single Arm Bent over Row 3 x 12 Tricep dips
21 Bicep Curl (7, 7, 7) 3 x 21 Dumbbell standing lateral raises
Burpee to bicep curl 3 x 15 Single arm dumbbell overhead tricep extension
Planks 3 x 1 min Planks
Lying Leg Raises 3 x 15 Lying Leg Raises
Toe Touches 3 x 20 Toe Touches
Day 3 - LEGS Day 3 - LEGS
Single leg glute kick backs & Cross Over 3 x 20 Single leg glute kick backs & Cross Over
Curtsy Lunge w/ Back Lunge 3 x 15 each leg Dumbbell frog pumps
Incline Single Leg Glute Bridge 3 x 20 each leg Elevated glute bridge w/ hip abduction
Crab Walks 3 x 15 Squat hold & back lunge
Standing Hip Abductions with band 3 x 20 Dumbbell deadlifts
Dumbbell Calf Raises 3 x 30 Banded hip abduction & kick back
Day 4 - SHOULDER, TRICEPS & ABS Squat jump with hold
Staggered Triceps Dips 3 x 12-15 Dumbbell Calf Raises
Burpee to dumbbell press 3 x 12-15 Day 4 - BACK, CHEST, ABS
Static Hold Front Raise 3 x 15 each arm Supermans
Kneeling over tricep extensions 3 x 15 Pushups
Plank push ups 4 x 10 each arm Single arm bent over dumbbell rolls
Burpee to lateral raise 3 x 15 Bent over dumbbell row & bicep curl
Lying flutter kicks 3 x 1 min Lying dumbbell chest press
Crunch with knee tuck 3 x 15 Flutter kicks
Oblique twist 3 x 20 Lying leg raises
Day 5 - LEGS Crunch with knee tuck
Fire Hydrant Hip Abduction w/ band 3 x 20 Day 5 - LEGS
Single Leg Glute bridge w/ band 3 x 12 Forward lunge with squat combo
B Stance Hip Thrust 3 x 20 Curtsy lunge with back lunge
Pistol squat 3 x 15 Hip thrust abduction with band
Alternating curtsy lunges 3 x 15 Glute Bridges with band
Dumbbell sumo squat 4 x 20 Back lunge with leg raise
Lying frog squeeze 3 x 20 Single leg glute bridge w/ band
Elevate plate calf raises 4 x 20 Band elevated frog squeeze
Day 6 - REST WEEK 1-4; ACTIVE REST DAY. Repeat all ab
routines for this week on WEEK 9-8. Elevated calf raise
Day 7 - REST Day 6 - ACTIVE REST DAY. Repeat all ab routines for this w
Day 7 - REST
 Superset

load
e Weight
12

3 x 15 each leg
4 x 15 each leg
4 x 20
4 x 15 each leg
4 x 15
4 x 12
4 x 20
3 x 30

4 x 10 each arm
3 x 15
3 x 15
3 x 12
3 x 15 each arm
3 x 1 min
3 x 15
3 x 20

4 x 15
3 x 20
3 x 15 each leg
3 x 15
3 x 15
3 x 15
3 x 15 - hold 15 sec
4 x 20

3 x 20
3 x 12
3 x 12 each arm
3 x 12
3 x 12
3 x 1 min
3 x 15
3 x 15 each side

3 x 12 each side
3 x 15
4 x 20
3 x 20
4 x 12
3 x 12 each side
4 x 20
 3 x 30
ll ab routines for this week.