6 Week Booty Builder Program
Week 1: Goal
Welcome to Week 1 of Your 6-Week Booty Builder Program
Over the next 6 weeks, you’ll hit a bit of everything, but the spotlight is firmly on one thing: building that booty—rounded, lifted, strong, and sculpted with intention.
You can expect 4 workouts per week.
What to Expect This Week
Week 1 is your introduction to the training style we’ll be using throughout the programme:
- Higher frequency for legs and glutes
- Slower tempos and longer time under tension
- High-volume sets
This is how we grow muscle and create that juicy, sculpted peach. 🍑
Think of this week as your “feel it out” phase. You’ll learn:
- How the movements feel
- What weights challenge you
- How slow, controlled reps hit differently (and yes, they will burn)
- How long an hour of booty-focused training actually is
Session Length
Each workout should take around 1 hour, depending on rest times.
Don’t rush. Muscle growth lives in tension, not in speed.
The Goal for Week 1
We’re setting your baseline:
- Nail your tempo
- Learn to love (or at least tolerate) the burn
- Push volume without losing form
- Start activating the glutes so they’re ready for the bigger lift-off in Weeks 2 and 3
This week is all about getting your body ready for consistent, progressive overload.
You’re laying the foundations for a peach that doesn’t quit.
Let’s grow! 🍑🔥
Session 1 (Lower)
We kick things off with a big strength movement to get your entire lower body firing. After that, we move into higher-rep exercises designed to really activate your hamstrings and glutes.
Session 2 (Upper)
Yes, we’re here for the booty, but your upper body is part of the glow-up too. A strong back helps your waist look snatched, your posture look powerful, and your lower-body lifts feel smoother. Trust the process.
Session 3 (Lower)
Yep, we’re back to high-volume lower-body work. These rep ranges are your new best friend for building muscle and sculpting that juicy, lifted shape over the next few weeks.
Session 4 (Cardiovascular & Abs)
Light cardio to keep you moving, a little recovery love for your legs, and then an ab finisher that you can dial up or down. Add rounds and reps if you want extra challenge, or keep it lighter if today isn’t the day.
Week 2: Goal
Week 2 is your glow-up week. If last week felt a bit too comfortable, add a little weight.
Every set should feel like you are working for it, but still maintaining good form and smooth movement.
Session 1 (Lower)
We start with a strong full-body lift to get everything firing, then move into higher-rep exercises that really activate your hamstrings and glutes. Slow, controlled, peach-building work.
Session 2 (Upper)
A strong back makes your waist look more defined, your posture look powerful, and your lower-body lifts feel smoother. This session helps balance your shape and keeps everything strong from top to bottom.
Session 3 (Lower)
Another big lower-body burner. These rep ranges are sticking with you throughout the programme because they build shape, strength, and serious peach energy. Settle in and embrace the volume.
Session 4 (CV & Abs)
Light cardio to keep you moving and give your legs a bit of recovery time. Finish with an ab burner that you can adjust—add or remove rounds and reps to make it harder or easier. Choose your level and make it work for you.
Week 3: Goal
This week, we level things up with gentle progressions on a few exercises.
You’ll slow certain movements down and spend more time under tension, keeping your muscles working longer.
Keep increasing the weight when it feels right, and stay focused on control. This is where the peach really starts to wake up.
Session 1 (Lower)
Session 2 (Upper)
Session 3 (Lower)
Session 4 (Cardiovascular & Abs)
Week 4: Goal
Keep building on everything you learned in Week 3.
You’ll see small tweaks in your upper-body session this week to keep things fresh and keep your body progressing.
If the exercises start to feel too easy, adjust your weights—you’re getting stronger, and it’s time to show it.
Session 1 (Lower)
Session Intent: Compound movement followed by a high volume of the posterior chain.
Session 2 (Upper)
Session Intent: Important to maintain upper body strength even with lower body goals. Additionally, the shape of the upper body impacts the perspective of the lower. Back Focus
Session 3 (Lower)
Session 4 (Cardiovascular & Abs)
Week 5: Goal
Week 5 More progressions are coming your way this week—slower tempos, longer time under tension, and a deeper focus on control.
This style of training is incredible for shaping, lifting, and tightening your glutes.
Stay patient, stay consistent, and keep increasing your weights when it feels right.
The burn is your friend. 🔥🍑
Session 1 (Lower)
Session Intent: Compound movement followed by a high volume of the posterior chain.
Session 2 (Upper)
Session 3 (Lower)
Session 4 (Cardiovascular & Abs)
Week 6: Goal
This is your final push and the biggest week of the programme.
You’ll continue everything from Week 5—slow tempos, longer tension, and progressive weights—and give it one last strong effort.
After this week, we recommend a deload week with lighter weights and easier sessions to let your body properly recover and grow.
Finish strong and appreciate how far you’ve come.