JANEKATEFITNESS.

COM

6 WEEK-BOOTY
BUILDING GUIDE

HOME PROGRAM
 TABLE OF
CONTENTS

PAGE 1
INTRODUCTION

PAGE 2
DIETRY TIPS

PAGE 3-4
NUTRITION
HIGH PROTEIN FOOD

PAGE 5
SHOPPING LIST
HIGH PROTEIN + HEALTHY CARBS

PAGE 6
SHOPPING LIST
VEGAN HIGH PROTEIN + HEALTHY CARBS

PAGE 7-24
BOOTY GUIDE WORKOUT SCHEDULE
 INTRODUCTION
Hey lovely! Welcome to JANEKATE
FITNESS 6 WEEK BOOTY WORKOUT
GUIDE. This plan is tailored to
Grow/Build, tone, shape your glutes to
give you a bigger Booty at home.

THIS WORKOUT GUIDE

Glutes are made up of 3
muscles groups; gluteus
maximus, medius, and
minimus. You will work all of
them in this workout guide, do
not forget nutrition, follow my
drafted nutrition guide to
achieve your booty goals.
WILL WORK YOUR ENTIRE
BUTT. IT CONSISTS OF 3
WORKOUT DAYS A WEEK,
WITH A COMBINATION OF
EXERCISES FOCUSED ON
UPPER, LOWER, SIDE
GLUTES, LEGS AND
HAMSTINGS.

JANEKATE FITNESS
 DIETARY TIPS
If you are working out hardcore to build your butt, then you
need enough calories and proteins which is essential for
muscle repair and growth. If you are working out on a
regular basis, you have to constantly fight to not lose your
muscle because if you exercise too much without feeding
your body properly, you will get skinnier or leaner-and
your butt might get smaller.

Make sure to drink protein shakes within the first hour

after exercising, or a post workout meal that is high in
protein. If you can afford to buy protein powder, then I
recommend Myprotein, Link in my profile bio (Instagram)
or go direct to this link https://tidd.ly/3mXG68M . If you
want to gain weight, then buy Weight gainer blend to
increase your protein intake but also your calories. Use
code: Janekatemyp to get 45% off on all Myprotein products.

I want to show you that growing your glutes is possible at

the comfort of your home, all you need is commitment to
this program, more calories and protein. You will need
Resistance bands or dumbbells and both if you can invest in
these equipments.

JANEKATE FITNESS
 JANEKATE FITNESS

NUTRITION

HIGH PROTEIN FOOD

EGGS LEAN BEEF SALMON

With about 6 grams of
protein apiece, eggs are an Lean ground beef is a source of Salmon is rich in high-
excellent source of this vital high-quality protein, and you don't quality protein. Like
nutrient need a lot to get the protein you
omega-3 fats, protein is an
Eggs are one of the proteins that need. Just 3 ounces delivers 22
grams of protein, along with a essential nutrient that you
make up a healthy eating pattern.
Research suggests that eating two healthy dose of iron, zinc and must get from your diet.
to three eggs per day may have vitamin B12.
cardiovascular benefits.

CHICKEN BREASTS GREEK YOGURT LEGUMES

One chicken breast contains None-fat plain Greek yogurt Beans and legumes are the fruits or
about 54 grams of protein, or seeds of a family of plants called
is a great post-workout
31 grams of protein per 100 Fabaceae. They are commonly eaten
recovery snack that can around the world and are a rich
grams. 80% of the calories
from chicken breast comes help rebuild muscles with source of fiber and B vitamins.
They are also a great replacement for
from protein, while 20% comes high-quality protein and a
meat as a source of vegetarian
from fat. moderate. protein.
 BROCCOLI
Broccoli is relatively high in
protein, which makes up 29% of
its dry weight, compared to most
vegetables. However, because of
its high water content, 1 cup (91
grams) of broccoli only provides
3 grams of protein. Broccoli is
higher in protein than most
vegetables.
ALMOND
Almonds provide 7 grams of
protein per 1/4-cup (35-gram)
cottage cheese has a whopping
serving. They're also packed
with antioxidant compounds that
calories. High-protein foods
can help protect your cells from digest slowly. This helps keep
damage
TOFU
Tofu is a good source of protein
and contains all nine essential
PROTEIN POWDER
amino acids. It is also a valuable
plant source of iron and calcium Protein powder helpd muscle
and the minerals manganese and gain, weight loss, and injury
recovery. While many foods
phosphorous. In addition to this,
provide you with a lot of protein
it also contains magnesium,
— such as eggs, meat, poultry,
copper, zinc and vitamin B1.
milk, and legumes — protein
shakes and powders have
become a popular, high-quality
source of this nutrient.
COTTAGE CHEESE OATS
Cottage cheese is high in
Oats are rich in carbs and fiber,
protein. One cup of low-fat
but also higher in protein and fat
than most other grains. They are
28 grams (g) and only 163
very high in many vitamins and
minerals
you feeling full longer and
makes you less likely to overeat.
JANEKATE FITNESS
 SHOPPING LIST
HIGH PROTEIN +

HEALTHY CARBS

1. Eggs

2. Chicken breasts, Turkey breasts

3. Almonds, peanuts

4. Oats

5. Lean beef

6. Fish, salmon, tuna, tilapia, shrimp...

7. Low fat milk, Greek yogurt

8. Broccoli, Brussels sprouts

9. Protein powder & suppliments

10. Legumes (All)

11. Quinoa

12. Bananas

13. Brown rice

14. Sweet potatoes

15. Brown bread

16. Other Fruits and healthy fats like

avocado... JANEKATE FITNESS

 SHOPPING LIST
VEGAN HIGH PROTEIN

+ HEALTHY CARBS

1. Chickpeas

2.Oats

3. Almonds, peanuts

4. Peanut butter

5. Tofu

6. Fish, salmon, tuna, tilapia, shrimp...

7. Almond milk, Soy milk, Coconut milk

8. Broccoli, Brussels sprouts

9. Protein powder & suppliments

10. Legumes (All)

11. Quinoa

12. Bananas

13. Brown rice, Wild rice

14. Sweet potatoes

15. Brown bread

16. Other Fruits and healthy fats like

avocado... JANEKATE FITNESS

 WEEK 1
FIRST DAY
EXERCISE SETS REPS

. Donkey Kick Pulses 3 12

. Donkey Kick Pulses 3 12

. Staggered Stance RDL 2 12

. Staggered Stance RDL 2 12

. Hip Thrusts 3 15

. Jump Squats 2 15

. Basic squats 4 15

. Glute bridge abductions 3 15

. Fire Hydrant Circle 3 12

. Fire Hydrant Circle 3 12

 WEEK 1
SECOND DAY

EXERCISE SETS REPS

. Jump Squats 3 12

. Reverse lunge pulses

3 12

. Wide Squat Pulses 2 12

. Hip Thrusts 3 12

. Marching Glute bridges 2 20

. 2 Pulse Donkey kicks 2 15

. Straight Leg Kick Back 3 15

. Straight Leg Kick Back 3 15

. Fire Hydrant Pulses 2 15

. Fire Hydrant Pulses 2 15

 WEEK 1
THIRD DAY

EXERCISE SETS REPS

. Donkey kick-Extension 3 15

. Donkey kick-Extension 3 15

. Toe variation squats 2 10

. Squat side leg lifts 2 15

. Standing kick back 3 15

. Standing kick back 3 15

. Hip thrust Abduction 4 15

. Glute bridges 4 15

. Clamshell 3 12

. Clamshell 3 12
 WEEK 2
FIRST DAY

EXERCISE SETS REPS

. Fire hydrant pulses 2 20

. Fire hydrant pulses 2 20

. Side Lunges 2 15

. Sumo Squat Pulses 2 15

. Donkey Kicks-FH 3 15

. Donkey Kicks-FH 3 15

. Reverse to cross Lunges 3 15

. Reverse to cross Lunges 3 15

. Straight Leg Kick Back 3 15

. Straight Leg Kick Back 3 15

 WEEK 2
SECOND DAY
EXERCISE SETS REPS

. Deadlifts 3 20

. Basic squats 3 15

. Fire hydrant kicks 3 15

. Fire hydrant kicks 3 15

. Side Lunge pulses 3 15

. Reverse Lunge pulses 3 15

. Half Plank abductions 3 12

. Half Plank abductions 3 12

. Rainbow kick backs 3 15

. Rainbow kick backs 3 15

 WEEK 2
THIRD DAY
EXERCISE SETS REPS

. Donkey kicks 3 15

. Donkey kicks 3 15

. Squat to lunges 3 15

. Kneel to Squats 2 15

. Straight leg Kick backs 3 12

. Straight leg Kick backs 3 12

. Squat Shuffles 3 12

. Literal Squat walks 3 20

. Donkey Kicks-Fire 4 15
hydrants
. Donkey Kicks-Fire 4 15
hydrants
 WEEK 3
FIRST DAY
EXERCISE SETS REPS

. Squat abductions 3 15

. Side-Side Squats 3 15

. Hip Thrust Abduction 3 15

. Grasshopper 4 15

. Fire hydrant circles 3 15

. Fire hydrant circles 3 15

. Hamstring curls 3 20

. Hamstring curls 3 20

. Donkey kicks to Fire hydrants 4 15

. Donkey kicks to Fire hydrants 4 15

 WEEK 3
SECON DAY
EXERCISE SETS REPS

. Plié Squats 3 20

. Squats To Lunges 3 15

. Single Leg Glute bridge 4 10

. Single Leg Glute bridge 4 10

. Donkey kicks 3 20

. Donkey kicks 3 20

. Glute bridges 4 15

. Hip Thrusts 4 15

. Stationary Lunges 3 15

. Stationary Lunges 3 15
 WEEK 3
THIRD DAY
EXERCISE SETS REPS

. Side Lung Pulses 3 20

. Deadlifts
3 15

. Grasshopper 3 10

. Grasshopper 3 10

. 2 Pulse Donkey kick 3 15

. 2 Pulse Donkey kick 3 15

. Reverse Lunge pulses 3 20

. In & Out Jump Squats 3 20

. Donkey kicks-FH 4 15

. Donkey kicks-FH 4 15
 WEEK 4
FIRST DAY
EXERCISE SETS REPS

. Sumo Squat pulses 3 20

. Duck walks 3 15

. Side lunges 4 10

. Squat Pulses 4 10

. Marching Glute Bridges 3 15

. Hip Thrusts 4 15

. Clamshell 3 15

. Clamshell 3 15

. Donkey kicks(each side) 4 20

. Cross Lunge pulses 3 20

 WEEK 4
SECOND DAY
EXERCISE SETS REPS

. Fire hydrants Pulses 3 20

. Fire hydrants Pulses 3

20

. Kneel to Squats 4 15

. Side Lunges 4 15

. Hip Thrusts 3 15

. Deadlifts 4 15

. Sumo Squat Pulses 3 15

. Glute Bridges
4 15

. Donkey Kicks 3 20

. Donkey Kicks 3 20
 WEEK 4
THIRD DAY
EXERCISE SETS REPS

. Standing side walks 3 20

. Side lunges Pulses 3 20

. Standing kick backs 4 15

. Standing kick backs 4 15

. Squat to Lunges 3 10

. Hip thrust ABD 4 15

. Squat to side leg lifts 3 15

. Donkey kicks (each side) 3 20

. Reverse lunge pulses 3 15

. Reverse lunge pulses 3 15

 WEEK 5
FIRST DAY
EXERCISE SETS REPS

. Fire hydrant pulses 3 15

. Fire hydrant pulses 3 15

. Sumo Squats Pulses 3 15

. Squat Pulses 4 15

. Controlled Donkey Kicks 4 25

. Jump squats 3 15

. Deadlifts 4 20

. Donkey kick extensions 3 20

. 2 Stance Reverse Lunges 3 15

. 2 Stance Reverse Lunges 3 15

 WEEK 5
SECOND DAY
EXERCISE SETS REPS

. Straight leg kick back 3 20

. Straight leg kick back 3 20

. Hip Thrust Abductions 4 25

. Hip Thrusts 4 20

. Jump squats 3
15

. Glute Bridge Abductions 4 15

. Curtsy Lunges 3 15

. Curtsy Lunges 3 15

. Pop Squats 3 15

. Controlled Donkey kicks 3 25

 WEEK 5
THIRD DAY
EXERCISE SETS REPS

. Standing side walks 3 20

. Side lunges 3 15

. Standing kick backs 4 15

. Standing kick backs 4 15

. Reverse Lunges 3 15

. Glute Bridges 4 15

. Squat to side leg lifts 3 15

. Donkey kicks Extensions

3 25
(alternate)

. Hip thrusts 3 20

. Jump Squats 4 15
 WEEK 6
FIRST DAY
EXERCISE SETS REPS

.2 Pulse Donkey kick 3 20

. 2 Pulse Donkey kick 3 20

. Fire hydrant pulses 3

20

. Fire hydrant pulses 3 20

. Half plank hip abduction 3 15

.Half plank hip abduction 3 15

. Donkey kicks to FH 3 15

. Donkey kicks to FH 3 15

. Straight leg kick pulses 3

20

. Straight leg kick pulses 3 20

 WEEK 6
SECOND DAY
EXERCISE SETS REPS

. Reverse-Cross Lunges 4 20

. Hip Thrusts 4 15

. Donkey kicks 4 15

. Donkey kicks 4 15

. Hip Thrusts 4 15

. Glute Bridge abductions 4 15

. Duck walks 3 15

. Side to Side squats

3 20

. Clamshell 3 15

. Clamshell 3 15
 WEEK 6
THIRD DAY
EXERCISE SETS REPS

. Squat shuffles 4 20

. Sumo squats Pulses 4 20

. Squats to lunges 4 15

. Hip thrust Abduction 4 15

. Donkey kick Extension 4 15

. Donkey kick Extension 4 15

. Wide Squat Pulses 3 25

. Jump squats 4 10

. Reverse lunge kick 3 15

. Squat abductions 3 20