Glute Builder Body

GLUTE BUILDER
BODY TONER
TAYLORKAYTEEE
INTRODUCTION
 
Hey you!
Welcome to my fitness plan. I am so excited for you to start this journey with me!
My Fitness Journey
I started my fitness journey three years ago, it’s been a
bumpy ride but also a huge experience. I have learned so
much in the process and achieved so many goals of mine-
yep it feels amazing!
Now I want to try and help people achieve their

goals too, This guide is based on years of
experience, trialling many different exercises,
combinations of exercises, supersets, pyramid sets…
everything!
I’m so happy to finally share this with you!
In this guide you will find:

- Scientific background to the gluteus muscles (in other words, the booty!)
- Scientific background on how to grow muscle
- Nutritional GUIDELINES (not an eating plan, but a guide to help you)
- Information about warming up
- An 8 week fitness plan containing:
- 1 ab workout per week
- 1 upper body day per week
- 2-3 Leg/Glute days per week
- Access to this guide on the AFLETE app, with a workout tracker and videos for
each exercise!
One last thing… PLEASE take progress pictures (the best way to track your progress) and
send them to me once you have completed the 8 weeks.
I can’t wait to see!
Kate Taylor is not a qualified trainer and does not take give any assurance to the results this guide may achieve. She is also not liable for any
losses or damages occurring due to this guide. Make sure you have spoken to your doctor or other health professional as this guide is for
inspirational purposes only. By reading this guide you agree that you have read this disclaimer.
3
SCIENTIFIC BACKGROUND
 
Gluteus Maximus
Gluteus Medius
Gluteus Minimus
- largest muscle in
the body
- powerful hip - powerful hip
- powerful hip abductors and internal abductors and
extensor and rotators
internal rotators
external rotator
Benefits to strengthening the gluteal muscles:
improves posture
prevents injury and pain
physique improvements
Since the gluteus maximus is the largest (arguably most powerful) muscle in the body, it needs
to be allotted a large amount of training focus. simple right?
Many people do not notice improvements because the exercises they are doing are
proportionately growing their legs (quads, hamstrings) therefore making glute growth less
noticeable! To grow your glutes at a higher ratio to the rest of your lower body, you need to
be performing more isolation exercises in your lower body training day!
Isolation exercises specifically target a primary muscle e.g. the gluteus maximus.
high weight/low reps OR low weight/high reps?
The gluteus maximus consists of 2 types of muscle fibres :
50% slow-twitch muscle fibres
50% fast-twitch muscle fibres
Slow-twitch muscle fibres show greater muscle growth when lighter weights are li"ed until
failure (also known as, high reps, low weight).
Slow-twitch fibres cannot grow as large as fast-twitch fibres. However, slow-twitch fibre
growth is still very significant if you want to maximise gluteal hypertrophy. An example of the
importance is that body builders appear more muscular than powerli"ers - powerli"ers are
focusing on high weight, almost ignoring their slow-twitch fibres.
4
SCIENTIFIC BACKGROUND
 
‘How can I build a booty?’

The golden question! However, the answer is not as simple as you may think. To succeed in
building muscle… you must understand HOW muscles grow and what you can do to inflict this.
The aim is muscle hypertrophy (muscle gain). There are 2 primary mechanisms for hypertrophy:
Mechanical tension :
passive elastic tension - placing tension on a muscle by stretching it without letting it
contract
active tension - placing tension on a muscle by flexing it as hard as possible through an

isometric contraction.
When you li" weights through a full range of motion, the muscles are placed under a
combination of passive and active tension
Metabolic stress :
The burning feeling you get when you’re targeting a muscle and the pump you receive. This is
brought around by:
the occlusion of veins by the persistent muscle contractions, preventing the blood from
escaping.
the lack of oxygen supply in muscles due to veins being trapped
the build up of metabolic byproducts (lactate) and increased hormonal surge
the cell swelling. Resulting in a ‘pump’ - this is due to the pooling of blood
Both of these mechanisms must be utilised with progressive overload (basically, the increase in
stress on the muscle). Throughout time, your muscles get bigger/stronger and what once
fatigued your muscles… may no longer! This is where progressive overload comes in. You must be
challenging yourself and making greater demands from your skeletal muscle regularly.
This is essentially ‘shocking’ your muscles…making sure they don’t get used to your routine!
5
NUTRITION
 
So where does nutrition come in?

Building ‘muscle proteins’ requires a variety of amino acids, some of these are obtained via food. When
you exercise, the body needs more amino acids than usual to repair damaged muscle fibres,
Strength training works synergistically with optimal caloric and protein intake to repair and build muscle
protein, resulting in muscle hypertrophy.
Protein Carbohydrates
Protein is said to be the most Carbs are important for fuelling your workouts and
important macronutrient for keeping your energy levels high. If you lack energy, you
growing muscle and loosing fat. will not perform to your maximum ability in your weight
Most studies indicated that a li"ing session (therefore less gains).
protein intake of 1.6-2.0 g/kg/day
is sufficient to maximise muscle
protein synthesis and optimise Fat
strength gains and hypertrophy. Many people are scared of eating fat. However, fat is
Most studies conclude that the important in many ways including, maintaining hormone
time of day and amount of meals levels, performance reasons, taste and feeling satisfied with
doesn’t matter as long as you your meal.
reach the daily goal!
In terms of total calories, to get an EXACT number, it completely depends on your body, including: your
metabolism, you body fat%, lean mass etc. however, you can use online calculators that will give you a
general idea which will be close enough.
Example Macros
I weigh 54kg and I am eating in calorific surplus for muscle gain. This will not necessarily work for you
and should only be used as a guide!
Calories: 1850
Carbohydrates: 254g (55% of my intake)
Protein: 93g (20% of my intake)
Fat: 51g (25% of my intake)
You can track your calorific intake by either writing it down in a diary or you can download an app for
your phone. I recommend ‘MyFitnessPal’.
6
WARMING UP
Most people in this day and age spend a lot of time sitting down (usually sat at a desk all day for
work). This can result in your glutes becoming ‘underactive’ - less active than they should be. They
can loose blood supply and neural input!
This is where warming up and ‘glute activation’ comes in! Warming up your glutes is simply
contracting your gluteus muscles prior to a workout to prepare them for a workout.
Warming up is also important before any strenuous activity so that you don’t risk injury and can get
the most out of your workout
Glute activation exercises can be body weight or with a resistance band. Exercises include: Squats,
Glute Bridges, Donkey Kickbacks, abduction. Try and do as many reps of these as you can until you
feel your glutes firing up!
STAYING MOTIVATED
Everybody has times where they’d rather stay at home and watch the rest of a season on Netflix, it’s
completely normal for the novelty of the gym to wear off when you aren’t seeing results as quickly
as you’d imagined.
However, this is what separates people who succeed their goals and people who don’t! If you start
getting into the habit of thinking ‘i’ll just skip it today, I can go tomorrow’ it will become a never
ending cycle (trust me, I know!)
Don’t have a day off because you’re pushing your problems into tomorrow. If you’re going to have
a day off, let it be because you’ve been working hard and consistently and you DESERVE a day off.
These are my tips for staying motivated:
Listen to your favourite music while working out - the gym will become your escape and
1 ‘you time’
Understand the importance of exercise (past the superficial basis) - wanting to be healthy is
2 just as important as wanting to look good!
Be a bit narcissistic! - you’re working hard and you deserve to check yourself out! Look in the
3 mirror at the gym and be proud of your progress, even if its baby steps.
Take a friend to the gym with you - there is nothing better than having a girly catch up while
4
growing a booty
PROGRESS PICTURES - i’ve said it before and i’ll say it again ! It is the best feeling looking
5
back at where you started
7
WORKOUT OVERVIEW  
WEEK 1 WEEK 2 WEEK 3

Day 1 - Legs Day 1 - Legs Day 1 - Legs
Day 2 - Ab Circuit Day 2 - Ab Circuit Day 2 - Ab Circuit
Day 3 - Cardio Day 3 - Cardio Day 3 - Cardio
Day 4 - Rest Day 4 - Rest Day 4 - Rest
Day 6 - Upper Body Day 6 - Upper Body Day 6 - Upper Body
WEEK 4 WEEK 5 WEEK 6

Day 2 - Ab Circuit Day 2 - Ab Circuit Day 2 - Ab Circuit
Day 3 - Cardio Day 3 - Cardio Day 3 - Cardio
Day 6 - Upper Body Day 6 - Upper Body Day 6 - Upper Body
WEEK 7 WEEK 8
Day 1 - Legs Day 1 - Legs
Day 2 - Ab Circuit Day 2 - Ab Circuit
Day 3 - Cardio Day 3 - Cardio
Day 4 - Rest Day 4 - Rest
Day 5 - Legs Day 5 - Legs
Day 6 - Upper Body Day 6 - Upper Body
Day 7 - Rest Day 7 - Rest

WEEK 31
WEEK 1

DAY 1
EXERCISE REPS SETS

  10 reps Landmine Squat

Landmine 10 reps Landmine
(Superset) Deadlift X4
ALL (20 reps) = 1 set
Moderate weight
30 reps (light weight)

Abductor Machine 10 reps (heavy weight) X4
Both (40 reps) = 1 set
Leg Press 10 reps (heavy weight) X4
Hip Thrusts 10 reps (heavy weight) X4
Cable Pull Through 15 reps (moderate X4

weight)
10
WEEK 1

DAY 2

 
Crunch Twist Alternating leg twist crunch
AB CIRCUIT
1 min per exercise, REPEAT
V-bounce Straight leg raises
11
WEEK 1
 
DAY 3
EXERCISE
10 minutes - HIIT sprints (1 minutes sprint, 1 minutes break)
Repeat 5X
5 minutes skipping (30 seconds on, 30 seconds rest)
20 jump squats, repeat 4X
20 burpees, repeat 4X
OR
EXERCISE
10 minutes - bike (1 minute 90rpm, 1 minute 100+ rpm, 1 minute
break) repeat 4X
5 minutes jumping jacks - (30 seconds on, 30 seconds rest)
5 minutes mountain climbers - (30 seconds on, 30 seconds

rest)
12
WEEK 1
 
DAY 4
“The only person you need to be better

than is the person you were yesterday” -
Jenny Lawson
13
WEEK 1
 
DAY 5
EXERCISE REPS SETS
Deadlifts 10 reps (heavy weight) X4
Cables 10 reps Cable Squat

10 reps Cable Deadlift
(Superset)
X4
Moderate weight
Cable Pull Through 10 reps (heavy weight) X4
20 reps (moderate
Calf Raise X4
weight)
14
WEEK 1
 
DAY 6
EXERCISE REPS SETS
12 reps Lat Pull Down
Cables 12 reps Upper-hand
(Superset) Pulldown X4
Light weight
Seated Row 12 reps (light weight) X4
Upright Row
12 reps (light weight) X4
(barbell)
Biceps Curl 12 reps (light weight) X4

(barbell)
Front raise 12 reps (light weight) X4

(dumbbell)
Tricep Pushdown 12 reps (light weight) X4

(Cable)
15
WEEK 1
 
DAY 7
“The body achieves what the mind

believes” - Napoleon Hill
16
WEEK 2
WEEK 2
 
DAY 1
EXERCISE REPS SETS
10 reps single leg - each
leg (moderate weight)
Mini Leg Press 10 reps double leg X4
(heavy weight)
Sumo Deadlift 12 reps (moderate X4

weight)
Cable Kick back 15 reps (moderate X4

weight)
20 reps (moderate
Abductor Machine weight) X4
12 reps (moderate
Landmine Squat X4
weight)
18
WEEK 2
 
DAY 2
Twisting Ball Crunch Heel Touches
AB CIRCUIT
Flutter Kicks Alternating leg twist crunch
19
WEEK 2
 
DAY 3
EXERCISE
Repeat 5X
OR
EXERCISE
break) repeat 4X

rest)
20
WEEK 2
 
DAY 4
“Don’t stop until you’re proud”
21
WEEK 2
 
DAY 5
EXERCISE REPS SETS
Squats (Barbell) 12 reps (moderate X4

weight)
Hip Thrust 12 reps (heavy weight)

X4
Smith Machine
Deadlifts 15 reps (heavy weight) X4
Use single leg

Mini leg press 10 reps (heavy weight)
X4
20 steps (moderate
Walking Lunges X4
weight)
22
WEEK 2
 
DAY 6
EXERCISE REPS SETS
Close Grip 12 reps (light weight) X4

Pulldown (cable)
Bent Over
Pulldown (Cable)
Biceps Curl
(barbell)
Lateral Raise 12 reps (light weight)

X4
Dumbbell arm 12 reps (light weight) X4

circles
23
WEEK 2
 
DAY 7
“Slow progress is better than no

progress”
24
WEEK 31
WEEK 3
 
DAY 1
EXERCISE REPS SETS
12 reps starting on
moderate weight and
Hip Thrust Increasing weight after
X4
each set
Use single leg

Mini Leg Press
(single leg) 15 reps (moderate X4
weight)

Mini Leg Press 10 reps (heavy weight)
(Double leg) X4
10 reps cable squats

Cables 10 reps cable deadlifts
(Superset)
Moderate weight X4
Abductor Machine 20 reps (moderate

weight) X4
20 reps (moderate
Calf Raises X4
weight)
26
WEEK 3
 
DAY 2
Twisting Ball Crunch Body weight toe touch
AB CIRCUIT
27
WEEK 3
 
DAY 3
EXERCISE
Repeat 5X
OR
EXERCISE
break) repeat 4X

rest)
28
WEEK 3
 
DAY4
“A 1 hour workout is only 4% of

your day”
29
WEEK 3
 
DAY 5
EXERCISE REPS SETS
12 reps starting at a
moderate weight and
Squats (Barbell)
increasing the weight X4
after each set
Sumo Deadlift 12 reps (moderate

X4
weight)
Abductor 20 reps (moderate X4

weight)
Cable Pull Through 15 reps (moderate X4

weight)
Smith Machine Squat 25 reps (moderate

X4
(Feet Forward) weight)
Walking Lunges 20 steps (moderate

X4
weight)
30
WEEK 31
 
DAY 6
EXERCISE REPS SETS
Preacher Curl 12 reps (light weight) X4
Pulldown (Cable) 12 reps (light weight) X4
Bent over Pulldown 12 reps (light weight) X4

(Cable)
Tricep Pushdown
(Cable)
Upright Row
(Dumbbell)
Lateral Raise 12 reps (light weight) X4
31
WEEK 3
 
DAY 7
“It all comes down to 1 simple

thing: How bad do you want it?”
32
 
WEEK 4
WEEK 4
 
DAY 1
EXERCISE REPS SETS
8 reps sumo deadlifts
Deadlifts 8 reps Romanian
(Superset) deadlifts
Moderate weight
X4
10 reps
Hip Thrust Hold at the top of the X4
thrust for 2 seconds
10 reps single leg (each)

10 reps double leg
Hamstring Curl
X4
Machine ALL (30 reps) = 1 set

10 reps double leg
Mini Leg Press
(heavy weight) X4
20 reps (moderate
Abductor Machine X4
weight)
20 reps (moderate
weight)
Landmine Deadlift Add weight, 15 reps X4
Add weight, 10 reps
Add weight, 5 reps
34
WEEK 4
 
DAY 2
“Once you see results, it becomes

an addiction”
35
WEEK 4
 
DAY 3
EXERCISE
10 minutes - HIIT sprints (1 minutes sprint, 1 minutes break) Repeat 5X
AB CIRCUIT

WEEK 4
 
DAY 4
EXERCISE REPS SETS
12 reps
Hip Thrusts (With Abduction with a
X4
Abduction) resistance band at the
top of the thrust
20 reps (moderate
weight)
Mini Leg Press 10 reps (heavy weight)
X4
15 reps (moderate X4
Cable Kick back
weight)
Landmine
10 landmine squats
(Superset)
10 landmine deadlifts
X4
Add a resistance band
Abductor Machine
20 reps (moderate X4
(Resistance Band) weight)
20 steps (moderate
Walking lunges X4
weight)
37
WEEK 4
 
DAY 5
“The only workout you will ever

regret is the one you didn’t start”
38
WEEK 4
 
DAY 6
EXERCISE REPS SETS
10 reps starting on
moderate weight and
increasing the weight
Deadlifts
after each set X4
10 reps using single leg -

each leg (moderate
weight)
10 reps using double leg
Mini Leg Press X4
(heavy weight)
Cable squats 12 reps (heavy weight)
X4

Abductor Machine 10 reps (heavy weight)
X4
20 steps (moderate
Walking Lunges weight) X4
39
WEEK 4
 
DAY 7
EXERCISE REPS SETS
Preacher Curl 12 reps (light weight) X4
Pulldown (Cable) 12 reps (light weight) X4
Bent over Pulldown 12 reps (light weight) X4

(Cable)
Tricep Pushdown
(Cable)
Upright Row 12 reps (light weight) X4

(Dumbbell)
Lateral Raise 12 reps (light weight) X4
40
 
WEEK 5
WEEK 5
 
DAY 1
EXERCISE REPS SETS
10 reps (heavy weight)
Mini Leg Press X4
10 reps landmine squats

Landmine
10 reps landmine
(Superset) deadlifts
X4
Moderate weight
Using a resistance
Hip thrust (With band, Abduct at the top X4
Abduction) of the thrust

10 reps (heavy weight) X4
Abductor Machine

Hamstring Curl 10 reps double leg X4
(heavy weight)
Walking lunges 25 steps (moderate X4

weight)
42
WEEK 5
 
DAY 2
“Wake up with determination, go

to bed with satisfaction”
43
WEEK 5
 
DAY 3
EXERCISE
10 minutes - bike (1 minute 90rpm, 1 minute 100+ rpm, 1 minute break)
repeat 4X
5 minutes mountain climbers - (30 seconds on, 30 seconds rest)
AB CIRCUIT

WEEK 5
 
DAY 4
EXERCISE REPS SETS
Pyramid set
Squats (Barbell) Add weight, 15 reps X4
Add weight, 10 reps
Add weight, 5 reps
8 reps deadlift
Deadlifts 8 reps romanian deadlift
(Superset)
X4
Moderate weight
Hip Thrusts (With

Abduction)

Abductor Machine
(Resistance Band) X4
20 reps (moderate
Calf Raises X4
weight)
45
WEEK 5

DAY 5
 
EXERCISE REPS SETS

Pulldown (Cable)
Bent Over
Pulldown (Cable)
Biceps Curl
(Barbell)

X4
(Dumbbells)
Arm Circles 12 reps (light weight) X4

(Dumbbells)

(Cable)
46
WEEK 5
 
DAY 6
EXERCISE REPS SETS
10 reps double leg
Mini Leg Press
(heavy weight) X4
Sumo Deadlift 12 reps (moderate

X4
weight)
15 reps (moderate
Cable Kick back X4
weight)
20 reps (moderate
Abductor Machine X4
weight)
12 reps (moderate
Landmine Squat X4
weight)
47
WEEK 5
 
DAY 7
“You may not be there yet but

you’re closer than yesterday”
48
 
WEEK 6
WEEK 6
 
DAY 1
EXERCISE REPS SETS
12 reps Lat Pull Down
Cables 12 reps Upper-hand
(Superset) Pulldown X4
Light weight
Seated Row
(Cable)
Upright Row
(Barbell)
Biceps Curl 12 reps (light weight) X4

(Barbell)
Front raise 12 reps (light weight) X4

(Dumbbells)

(Cable)
50
WEEK 6
 
DAY 2
EXERCISE REPS SETS
10 reps normal
Deadlifts 10 reps Romanian
(Superset)
Moderate weight X4
Hip Thrust
Hold for 2 seconds at the
X4
top of the thrust
Landmine deadlift 10 reps (heavy weight)

X4
Calf Raises 30 reps (light weight) X4
51
WEEK 6
 
DAY 3
EXERCISE
Twisting Ball Crunch Heel Touches
AB CIRCUIT

WEEK 6
 
DAY 4
“Be stronger than your excuses”
53
WEEK 6
 
DAY 5
EXERCISE REPS SETS
20 reps staring on light
weight
Squats Add wight, 15 reps
X4
Add weight, 10 reps
Add weight 5 reps

Mini Leg Press 10 reps double leg X4

(heavy weight)
Smith Machine 10 reps (heavy weight) X4

Deadlifts
20 reps starting on
moderate weight
Add weight, 15 reps
Hip Thrusts X4
Add weight, 10 reps
Add weight, 5 reps
Walking Lunges 25 steps (moderate X4

weight)
Abductor (Resistance 10 reps (heavy weight) X4

Band)
54
WEEK 6
 
DAY 6
“Its your workout, your time, own

it”
55
WEEK 6
 
DAY 7
EXERCISE REPS SETS
10 reps landmine squats
Landmine
10 reps landmine deadlifts
(Superset)
X4
Moderate weight

leg
10 reps double leg
Mini Leg Press X4
Cable Kick Backs 12 reps (moderate X4

weight)

Walking Lunges 20 steps (moderate

weight) X4
(Dumbbells)
56
 
WEEK 7
WEEK 7
 
DAY 1
“When you feel like quitting, think

about why you started”
58
WEEK 7
 
DAY 2
EXERCISE
10 minutes - bike (1 minute 90rpm, 1 minute 100+ rpm, 1 minute break)
repeat 4X
5 minutes mountain climbers - (30 seconds on, 30 seconds rest)
AB CIRCUIT

WEEK 7
 
DAY 3
EXERCISE REPS SETS
Squats with 12 reps (moderate

weight) X4
resistance Band
Deadlifts with 12 reps (moderate

X4
resistance band weight)

Mini Leg Press X4
Pyramid
20 reps staring
Hip Thrusts moderate weight X4
add weight, 15 reps
add weight, 10 reps
add weight, 5 reps
Hamstring Curl 10 reps single leg (Each)

10 reps double leg X4
25 steps (moderate
Walking Lunges X4
weight)
60
Booty Building Guide
WEEK 7
@Taylorka 

DAY 4
 
“Its not easy, but its worth it”
61
WEEK 7
 
DAY 5
EXERCISE REPS SETS

Pulldown (cable)
Bent Over
Pulldown (Cable)
Biceps Curl
(barbell)

X4

circles
62
WEEK 7
 
DAY 6
EXERCISE REPS SETS
Pyramid
20 reps staring
moderate weight
Hip Thrusts X4
add weight, 15 reps
add weight, 10 reps
add weight, 5 reps
Deadlifts
8 reps Normal
(Superset) 8 reps Romanian X4
Landmine Go heavier than last

time!
(Superset)
8 reps landmine squat X4
8 reps landmine deadlift
ALL (16 res ) = 1 set

Mini Leg Press X4

with resistance band
Walking Lunges 20 steps (heavy weight) X4
63
WEEK 7
 
DAY 8
“If it doesn’t challenge you, it

doesn’t change you”
64
 
WEEK 8
WEEK 8
 
DAY 1
EXERCISE REPS SETS
Squats with
X4
resistance band Both (30 reps) = 1 set
Pyramid
20 reps staring
moderate weight
Hip Thrusts X4
add weight, 15 reps
add weight, 10 reps
add weight, 5 reps
8 reps normal
8 reps romanian
Deadlifts X4
Walking lunges 20 steps (moderate

weight)
X4
Leg Press 10 reps (heavy weight) X4
66
WEEK 8
 
DAY 2
EXERCISE
AB CIRCUIT

WEEK 8
 
DAY 3
EXERCISE REPS SETS

Pulldown (cable)
Bent Over
Pulldown (Cable)
Biceps Curl
(barbell)

X4

circles
68
WEEK 8
 
DAY 4
EXERCISE REPS SETS
Pyramid
20 reps staring
moderate weight
Squats X4
add weight, 15 reps
add weight, 10 reps
add weight, 5 reps

leg (moderate weight) X4
Mini Leg Press
10 reps double leg
(heavy weight)
Smith Machine 10 reps (heavy weight) X4

(deadlifts)
10 reps
Hip Thrusts With abduction at the top of X4
the thrust
resistance band
Abductor with
resistance band
69
WEEK 8
 
DAY 5
“Fall in love with taking care of

yourself”
70
WEEK 8
 
DAY 6
EXERCISE REPS SETS
Squats with 12 reps (moderate
resistance band weight)

X4
8 reps normal
Deadlifts with 8 reps romanian
resistance band X4

Mini Leg Press X4
Pyramid
20 reps staring
moderate weight
Hip Thrusts X4
add weight, 15 reps
add weight, 10 reps
add weight, 5 reps

leg
Hamstring Curl 10 reps double leg X4
Moderate weight
30 steps (moderate
Walking Lunges X4
weight)
71
WEEK 8
HOORAY YOU DID IT!
CONGRATULATIONS!

Glute Builder Body

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GLUTE BUILDER

Now I want to try and help people achieve their

In this guide you will find:

Benefits to strengthening the gluteal muscles:

prevents injury and pain

high weight/low reps OR low weight/high reps?

The gluteus maximus consists of 2 types of muscle fibres :

50% slow-twitch muscle fibres

50% fast-twitch muscle fibres

‘How can I build a booty?’

active tension - placing tension on a muscle by flexing it as hard as possible through an

So where does nutrition come in?

These are my tips for staying motivated:

WEEK 1 WEEK 2 WEEK 3

Day 2 - Ab Circuit Day 2 - Ab Circuit Day 2 - Ab Circuit

Day 3 - Cardio Day 3 - Cardio Day 3 - Cardio

Day 4 - Rest Day 4 - Rest Day 4 - Rest

Day 5 - Legs Day 5 - Legs Day 5 - Legs

Day 6 - Upper Body Day 6 - Upper Body Day 6 - Upper Body

Day 7 - Rest Day 7 - Rest Day 7 - Rest

WEEK 4 WEEK 5 WEEK 6

Day 2 - Ab Circuit Day 2 - Ab Circuit Day 2 - Ab Circuit

Day 3 - Cardio Day 3 - Cardio Day 3 - Cardio

Day 4 - Rest Day 4 - Rest Day 4 - Rest

Day 5 - Legs Day 5 - Legs Day 5 - Legs

Day 6 - Upper Body Day 6 - Upper Body Day 6 - Upper Body

Day 7 - Rest Day 7 - Rest Day 7 - Rest

Day 2 - Ab Circuit Day 2 - Ab Circuit

Day 3 - Cardio Day 3 - Cardio

Day 4 - Rest Day 4 - Rest

Day 5 - Legs Day 5 - Legs

Day 6 - Upper Body Day 6 - Upper Body

Day 7 - Rest Day 7 - Rest

10 reps Landmine Squat

ALL (20 reps) = 1 set

30 reps (light weight)

Both (40 reps) = 1 set

Leg Press 10 reps (heavy weight) X4

Hip Thrusts 10 reps (heavy weight) X4

Cable Pull Through 15 reps (moderate X4

V-bounce Straight leg raises

5 minutes skipping (30 seconds on, 30 seconds rest)

20 jump squats, repeat 4X

5 minutes jumping jacks - (30 seconds on, 30 seconds rest)

5 minutes mountain climbers - (30 seconds on, 30 seconds

20 jump squats, repeat 4X

“The only person you need to be better

Deadlifts 10 reps (heavy weight) X4

Cables 10 reps Cable Squat

Abductor Machine 15 reps (heavy weight) X4

Hip Thrusts 15 reps (heavy weight) X4

Cable Pull Through 10 reps (heavy weight) X4

Both (24 reps) = 1 set

Seated Row 12 reps (light weight) X4

Biceps Curl 12 reps (light weight) X4

Front raise 12 reps (light weight) X4

Tricep Pushdown 12 reps (light weight) X4

“The body achieves what the mind

ALL (30 reps) = 1 set

Sumo Deadlift 12 reps (moderate X4

Cable Kick back 15 reps (moderate X4

Hip Thrusts 12 reps (heavy weight) X4

Flutter Kicks Alternating leg twist crunch

  10 reps Landmine Squat