beginnerLower Emphasis

Booty Builder

The ultimate glute-focused program. Build, shape, and lift your booty with targeted exercises and progressive overload.

Days/Week

Weeks

Phases

93%

Popular

Program Goals

Build glutesShape bootyLower body focus

3 dedicated glute days

Progressive hip thrust focus

Glute activation drills

Band work for mind-muscle connection

Hip Thrust Day

Hip ThrustRomanian DeadliftCable KickbacksFrog PumpsBanded Walks

Maintain Upper

Push-upsRowsShoulder PressLateral RaisesCore

Squat Day

Sumo SquatBulgarian Split SquatGlute BridgeAbductorsBanded Squats

Hinge Day

DeadliftGood MorningsSingle Leg RDLCable Pull-throughsKickbacks

Our AI will customize this template based on your profile

Days per week

Free • No credit card required

barbelldumbbellsresistance bandscables

Split TypeLower Emphasis

Phases2

PeriodizationLinear

Popular 6-day split that groups muscles by movement pattern. Great for hypertrophy.

Traditional bodybuilding split. One muscle group per day with high volume.

Perfect first muscle-building program. Learn proper form while building foundational size and strength.