Best Program to Increase Your Buttock

The following table outlines our five days of workouts in detail, in which we use each aspect discussed above to our advantage.

Now, a bit of warning: this is not going to be for the faint of heart. We are going to put some serious work into gluteal muscles over the next five days – and it will not be easy.

Although I can guarantee that all big the booty gains you make will be worth it.

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Warmup
Exercise 1

(2 sets of 12 reps)

 

Glute bridge Single leg glute bridge  

REST DAY

Glute bridge Single leg glute bridge  

REST DAY

Banded Glute Bridge
Exercise 2

(2 sets of 12 reps)

 

Cable abductions Clams  

REST DAY

X-Band Walk Single leg deadlift  

REST DAY

Clams
Strength
Exercise 1

(4 sets of 4 reps)

 

Barbell Back Squat Sumo Deadlift  

REST DAY

Barbell Box Squat Heavy barbell hip thrust  

REST DAY

Barbell Back Squat
Exercise 2

(4 sets of 6 reps)

 

Romanian Deadlift Front Squat  

REST DAY

Conventional Deadlift Barbell Back Squat  

REST DAY

Sumo deadlift
Hypertrophy
Exercise 1

(3 sets of 8)

 

Bulgarian Split Squat Dumbbell Split Squat  

REST DAY

Walking Lunges Front Squat (deep)  

REST DAY

Barbell Hip Thrust
Exercise 2

(3 sets of 10 reps)

 

Front Squat Cable glute pull through  

REST DAY

Single leg deadlift Bulgarian Split Squat  

REST DAY

Walking Lunges
Metabolic
Exercise 1

(3 sets of 25 reps)

 

Goblet Squat Reverse Lunges  

REST DAY

Single leg hip thrust Banded Hip Thrust  

REST DAY

Goblet Squat
Exercise 2

(2 sets of 30 reps)

 

Walking Lunges Barbell Hip Thrust  

REST DAY

Goblet Squat Reverse Lunge  

REST DAY

Single leg hip thrust

Now, I can guarantee following this program will yield some ridiculous results – but it will be tough. The trick is to try and control each movement and really feel it in the muscles of your buttock – even when they are tired and sore.

I should add that if you don’t feel up to performing this program in a single week, you can spread it over a fortnight. While the results will come slower, it will still result in you building a bigger butt in 2 weeks. Check here to find more tricks.