Better Booty Blitz

Phase 2 – Week 1

Table Of Contents

Great job, Mama!

That ass is looking pretty phat by now. That 4 week cycle should have left you hurting! Now that you are familiar with each cycles setup, you will be able to really focus on testing your limits and looking forward to killing the workouts. But remember, don’t overdo it! This is a HIGH volume routine. REST is more important than anything. Stay on track, even if you fudge up and eat more than you should.

If you need more days off, take out the circuit on Saturdays and stick with a 4 day lift schedule.

Good luck! Now let’s work.

For your main exercises…

Find your 4-6 rep Max for your Main (or “A”) exercises.

For your other exercises…

If you can’t hit the reps, drop weight and go again. You should aim to use the same weight for both sets. If you find that the weights are too heavy or too light, feel free to adjust at your own will to better suit the rep range.

Monday (Upper Body)

A. BB Row Underhand: Find 4-6 Rep Max

B. Bent Over DB Row (both hands, not single arm) each arm: 2×20

C. Single Arm Seated Cable Row: 2×20

D1. Underhand Lat Pull Down to Sternum: 2×20

D2. Toes To Bar or Tricep Press Down with V-Bar Attachment: 2×20

E. Trx Hamstring Curl or Leg Curl: 2×20 each leg

Tuesday (Lower Body)

A. Wide Stance Squat Use Barbell or Smith: Find 4-6 Rep Max

B. Standing Cable Abductor or Standing Plate Abduction or Seated Hip Abduction: 2×20

C. Side Lying Hip Abduction: 2×20

D1. Single Leg Squat Touching Butt on bench: 2×20

D2. Alternating Lateral Lunge: 2×20 each side

E. Single Leg Calf Raise Holding Plate or DB: 2×20

Wednesday (Off)

 

Thursday (Lower Body)

A. Glute Bridge Shoulders Elevated: Find 4-6 Rep Max

B. Lateral Step Up holding DB or on Smith Machine: 2×20 each leg

C. Crossover Step Up Use assisted pull-up machine or smith or Barbell/DB: 2×20

D. Single Leg Squat with Twist: 2×20 each side

E. Side Bridge W Hip abduction: 2×20

F. Single Leg Deadlift holding DB: 2×20

Friday (Upper Body)

A. Lat Pull Down Overhand (Don’t lean back, stay upright!): Find 4-6 Rep Max

B. Machine Reverse Fly: 2×20

C. DB bent Over Fly: 2×20

D1. Straight Bar Cable Rows right at or below diaphragm: 2×20

D2. Chin-ups or underhand close grip lat Pull Down (half way down): 2×20

E1. Grahammer Raise or Ab thrust on bench: 2×20 each

E2. SHELC Single Leg or both legs: 2×20 each

Saturday: GLUTE CIRCUIT #1

A. DB Split Squat: 2×15 each leg

B1. Transverse Jump: 2×15 each side

B2. Side to Side Jump: 2×15 each side

C1. Back Extension with toes out: 2×15

C2. DB Goblet Squat Pulse: 2×15

D1. Band or weighted Frog Pumps: 2×15

D2. Sumo Deadlift Deficit: 2×15 – 3 second holds at bottom

Sunday (Off)

 

Phase 1

Phase 2

Phase 3

Start Here

Bonus

Phase 1

Phase 2

Phase 3

Start Here

Bonus