Professional Documents
Culture Documents
Butt Builder Blueprint Oct 2021
Butt Builder Blueprint Oct 2021
BLUEPRINT
BUTT BUILDER BLUEPRINT
overview
What creates a large, gravity defying and firm butt? Muscle. The more muscle you
have, the more impressive your butt will be.
Nothing builds an impressive gluteus maximus (AKA “glutes”) more than the barbell
squat and it’s close relatives. For this reason the Foundational Exercises of MAPS
Anabolic (Red) & MAPS Aesthetic (Black) offer the ideal protocol for building your butt.
Both are hypertrophy (muscle building) based programs that put squats & deadlifts as
their foundation.
However, on MAPS Anabolic Trigger Session days and on MAPS Aesthetic Focus ses-
sion days, you can trigger maximum glute growth by adding the following MAPS MOD
to your sessions.
day 2
• Fire Hydrants
• Donkey Kicks
• Side Plank
day 3
• Frog Bridges
• Single Leg Hip Thrust
• Slow Sumo Squat
day 4
• Curtsy Lunge
• Ice Skaters
• Side Lunge
day 2
• Good Mornings
• Alternating Jump Lunge (Body weight)
• Sumo Deadlifts (Light)
• Single Leg Leg-Press
day 3*
• Single Leg Stand Up From Bench (Body weight)
• Box Jumps
• Reverse Lunge To Toe Touch
• Seated Leg Curl
*If you are in the gym 5 days/week the Day 3 exercises can be added to your Day 1 or Day 2
Focus Sessions. If you are in the gym 6 days/week split it off as its own day.
If you feel the intensity is too low you can add weight to body weight exercises ONLY if it does
not impede your Foundational Workout performance. If it does, back off intensity on Focus
Session days. Foundational days will always provide the most benefit for your glute develop-
ment