Program
Big Booty Builder
An 8-week glute-focused hypertrophy program using a 5-day split with 3 lower-body sessions per week. Built to maximize overall glute size with, a planned volume ramp, high-quality compounds, targeted glute isolation work, smart fatigue management, and an optional deload, while maintaining balanced development across the entire body.
Program schedule
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Week 1Preview
5 workouts
Week 1Preview
5 workouts
Day 1 - Lower A7 exercises
Hip Thrust3 sets
3 sets
Dumbbell Romanian Deadlift (RDL)3 sets
3 sets
Lying Leg Curl2 sets
2 sets
Hip Abduction Machine2 sets
2 sets
Back Extension2 sets
2 sets
Dumbbell Standing Calf Raise2 sets
2 sets
Cable Crunch2 sets
2 sets
Day 2 - Upper A7 exercises
Dumbbell Bench Press3 sets
3 sets
Lat Pulldown3 sets
3 sets
Iso-Lateral Chest Supported Row3 sets
3 sets
Seated Dumbbell Overhead Press3 sets
3 sets
High Cable Lateral Raise2 sets
2 sets
Triceps Rope Pushdown2 sets
2 sets
Machine Preacher Curl2 sets
2 sets
Day 3 - Lower B7 exercises
Hack Squat3 sets
3 sets
Bulgarian Split Squat2 sets
2 sets
Leg Extension2 sets
2 sets
Glute Kickback Machine2 sets
2 sets
Hip Adduction Machine2 sets
2 sets
Seated Calf Raise2 sets
2 sets
Hanging Knee Raise2 sets
2 sets
Day 4 - Upper B7 exercises
Machine Chest Press3 sets
3 sets
Cable Row3 sets
3 sets
Underhand Lat Pulldown3 sets
3 sets
Shoulder Press Machine2 sets
2 sets
Face Pull2 sets
2 sets
Overhead Cable Tricep Rope Extension2 sets
2 sets
Incline Curl2 sets
2 sets
Day 5 - Lower C7 exercises
Glute Bridge2 sets
2 sets
Standing Cable Glute Kickbacks2 sets
2 sets
Back Extension2 sets
2 sets
Hip Abduction Machine2 sets
2 sets
Cable Pull Through2 sets
2 sets
Leg Curl2 sets
2 sets
Plank2 sets
2 sets
Week 2Preview
5 workouts
Week 2Preview
5 workouts
Day 1 - Lower A7 exercises
Hip Thrust3 sets
3 sets
Dumbbell Romanian Deadlift (RDL)3 sets
3 sets
Lying Leg Curl3 sets
3 sets
Hip Abduction Machine2 sets
2 sets
Back Extension2 sets
2 sets
Dumbbell Standing Calf Raise2 sets
2 sets
Cable Crunch2 sets
2 sets
Day 2 - Upper A7 exercises
Dumbbell Bench Press3 sets
3 sets
Lat Pulldown3 sets
3 sets
Iso-Lateral Chest Supported Row3 sets
3 sets
Seated Dumbbell Overhead Press3 sets
3 sets
High Cable Lateral Raise2 sets
2 sets
Triceps Rope Pushdown2 sets
2 sets
Machine Preacher Curl2 sets
2 sets
Day 3 - Lower B7 exercises
Hack Squat3 sets
3 sets
Bulgarian Split Squat2 sets
2 sets
Leg Extension2 sets
2 sets
Glute Kickback Machine2 sets
2 sets
Hip Adduction Machine2 sets
2 sets
Seated Calf Raise2 sets
2 sets
Hanging Knee Raise2 sets
2 sets
Day 4 - Upper B7 exercises
Machine Chest Press3 sets
3 sets
Cable Row3 sets
3 sets
Underhand Lat Pulldown3 sets
3 sets
Shoulder Press Machine2 sets
2 sets
Face Pull2 sets
2 sets
Overhead Cable Tricep Rope Extension2 sets
2 sets
Incline Curl2 sets
2 sets
Day 5 - Lower C7 exercises
Glute Bridge2 sets
2 sets
Standing Cable Glute Kickbacks2 sets
2 sets
Back Extension2 sets
2 sets
Hip Abduction Machine3 sets
3 sets
Cable Pull Through2 sets
2 sets
Leg Curl2 sets
2 sets
Plank2 sets
2 sets
Week 3Preview
5 workouts
Week 3Preview
5 workouts
Day 1 - Lower A7 exercises
Hip Thrust4 sets
4 sets
Dumbbell Romanian Deadlift (RDL)3 sets
3 sets
Lying Leg Curl3 sets
3 sets
Hip Abduction Machine2 sets
2 sets
Back Extension2 sets
2 sets
Dumbbell Standing Calf Raise2 sets
2 sets
Cable Crunch2 sets
2 sets
Day 2 - Upper A7 exercises
Dumbbell Bench Press3 sets
3 sets
Lat Pulldown3 sets
3 sets
Iso-Lateral Chest Supported Row3 sets
3 sets
Seated Dumbbell Overhead Press3 sets
3 sets
High Cable Lateral Raise2 sets
2 sets
Triceps Rope Pushdown2 sets
2 sets
Machine Preacher Curl2 sets
2 sets
Day 3 - Lower B7 exercises
Hack Squat3 sets
3 sets
Bulgarian Split Squat3 sets
3 sets
Leg Extension2 sets
2 sets
Glute Kickback Machine2 sets
2 sets
Hip Adduction Machine2 sets
2 sets
Seated Calf Raise2 sets
2 sets
Hanging Knee Raise2 sets
2 sets
Day 4 - Upper B7 exercises
Machine Chest Press3 sets
3 sets
Cable Row3 sets
3 sets
Underhand Lat Pulldown3 sets
3 sets
Shoulder Press Machine2 sets
2 sets
Face Pull2 sets
2 sets
Overhead Cable Tricep Rope Extension2 sets
2 sets
Incline Curl2 sets
2 sets
Day 5 - Lower C7 exercises
Glute Bridge3 sets
3 sets
Standing Cable Glute Kickbacks2 sets
2 sets
Back Extension2 sets
2 sets
Hip Abduction Machine3 sets
3 sets
Cable Pull Through2 sets
2 sets
Leg Curl2 sets
2 sets
Plank2 sets
2 sets
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