8 Weeks to Better Bunz

I’ve always been an ass man.  That’s been on my mind lately, because right now I’m staying in Cartagena, and I’m seeing a whole buttload of beautiful beach booties lately.  Apparently a lot of Colombian women get ass implants.

So with that in mind, I decided I’d write up a butt-focused workout plan.  Also, some of you asked me to write one.  So there’s that. 

This training plan consists of four circuit-style workouts.  You should perform them in rotation, doing them each once a week.  In addition, do a short bodyweight workout every morning when you get up.  Use option 1 in that article- the short workout, not the full-length one.

Workout 1

A1) Back squats, 5 sets of 5 reps

A2) Jump squats, 5 sets of 5 reps

Move immediately from A1 to A2.  Rest 2 minutes between each circuit.  After the 5th circuit, rest 3 minutes before moving on.

B1) Alternating step ups, 3 sets of 20 reps

B2) Plank, 3 times 30 seconds

Move immediately from B1 to B2.  Rest 1 minute between each circuit.

Workout 2

A1) Bulgarian split squats, 3 sets of 8 on each side (do 8 on each side in each circuit)

A2) Chin-ups, 3 sets of 8

Move quickly (within ten seconds) from A1 to A2.  Rest 1 minute between each circuit.  After the last circuit, rest 2 minutes before moving on.

B1) Bosu ball squat, 4 sets of 12 (add weight with dumbbells when possible)

B2) Push-ups, 3 sets of 12-20 (do knee push-ups if you can’t do at least 8 per set)

B3) Single leg lying hip raise, 3 sets of 8-12 per side

Move immediately from one exercise to the next.  Rest 2 minutes between circuits.

C1)  Side lunges, 2 sets of 10 per side (not alternating- do ten on one side then ten on the other)

C2) Mountain climbers, 2 sets of 25

Move immediately from one exercise to the next.  Rest 1 minute between circuits.

Workout 3

A1) Deadlift, 3 sets of 8

Rest 3 minutes after each set.

B1) Walking lunges, 3 sets of 8 per side

B2) Pike push-up, 3 sets of 8-15

B3) Air squats, 3 sets of 10-15 (go deep)

Move immediately from one exercise to the next.  Rest 1 minute between circuits, and 2 minutes before moving on to C. 

C1) Kettlebell swing, 50 reps.  Divide this into however many sets it takes.  Raise the wright if you can do at least 30 reps in one set.

Workout 4

A1) Bench press, 4 sets of 8

Rest 3 minutes after each set

B1) Goblet reverse lunge, 3 sets of 8 reps per side

B2) Yates bent row, 3 sets of 8

Move quickly (within ten seconds) from B1 to B2.  Rest 1 minute between each circuit.  After the last circuit, rest 2 minutes before moving on.

C1) Arnold press, 4 sets of 6 reps

C2) Dumbbell upright row, 4 sets of 12 reps

C3) Side plank, 4 sets of 30 seconds on each side

Move immediately from one exercise to the next.  Rest 1 minute between circuits.

Take it a step further

If you really want to blast your ass (damn I loved writing that), I suggest one final modification partway through the program.  After the first 4 weeks, reduce all rest times by at least 30 seconds.  This shifts the workout away from building raw strength, and more towards metabolic intensity (fat burning) as well as muscular endurance. 

In other words, you use month 1 to build a good base of strength, and month to to bring out more definition.

And with that, I’m off to the beach.  To get more articles like this delivered to your inbox, join my newsletter using the signup form below.

-John