Build-Your-Own Booty Program (Templates)
Every woman’s body is different.
Every schedule is different.
Every booty goal is different.
So why should every glute workout plan look the same?
One of the biggest mistakes women make is assuming there’s only one right way to train the glutes. In reality, the best booty workout is the one you can repeat, progress, enjoy, and fit into your weekly flow.
That’s exactly what this Build-Your-Own Booty Program is for. It gives you plug-and-play templates you can customize based on your fitness level, available time, equipment, recovery needs, and the shape you’re trying to build.
By the end of this guide, you’ll have:
- A full understanding of what makes a glute program effective
- The exact structure every booty workout should follow
- Multiple weekly templates you can mix and match
- Exercise categories for every goal (roundness, lift, tone, growth)
- Beginner, intermediate, and advanced versions
- Options for home or gym training
- A simple path to long-term progress
This isn’t another copy-paste routine.
It’s a system you can use forever.
Let’s start with the foundations.
What Every Booty Workout Needs (Non-Negotiables)
No matter what level you are, a proper glute session should have four components:
1. Activation
A few minutes of movement that wake up your glutes so they’re actually prepared to work.
Most women skip this, then wonder why their thighs grow faster than their booty.
Good activation moves include:
- band abductions
- glute bridges
- lateral walks
- clamshells
- donkey kicks
Even two minutes is enough.
2. A Primary Strength Lift
This is the star of the workout.
It’s the heaviest and most effective movement of the day.
Examples:
- hip thrust
- Romanian deadlift
- step-up
- Bulgarian split squat
This is where you build shape, lift, and size.
3. Secondary Movements (Accessories)
These movements complement the primary lift.
They target weak points, correct imbalances, and improve roundness or side shape.
Examples:
- kickbacks
- side-lying leg lifts
- curtsy lunges
- glute bridge variations
Accessories refine the booty.
4. A Finisher (Pump & Burn)
High-rep, lower-load movements that increase blood flow and deliver a final roundness-boosting burn.
Examples:
- frog pumps
- bridge pulses
- band burnouts
- abduction circuits
Finishers are optional, but they’re a powerful tool for shaping.
When you build your own program, you simply choose movements from each category so every workout is complete, balanced, and effective.
Now let’s create your templates.
Step 1: Choose Your Weekly Training Frequency
There is no perfect number, but there is a perfect number for you.
Choose one:
Option A: 2-Day Booty Training Week
Best for:
- beginners
- women with busy schedules
- recovery-focused plans
Option B: 3-Day Booty Training Week
Best for:
- intermediate lifters
- visible shape change
- growth and tone combined
Option C: 4-Day Booty Training Week
Best for:
- advanced lifters
- accelerated growth
- people who recover well
Once you choose your frequency, the templates below will guide your structure.
Step 2: Choose Your Booty Goal
Different goals require different exercise combinations.
If your goal is:
Roundness
Emphasize upper glutes
- abductions
- kickbacks
- curtsy lunges
- step-ups
Lift
Emphasize glute max
- hip thrusts
- RDLs
- lunges
- bridges
Tone
Moderate weights, higher reps
- donkey kicks
- bridges
- abductions
- frog pumps
Growth
Progressive overload
- weighted thrusts
- deadlifts
- split squats
- high-volume finishers
Choose your goal, then plug the matching exercise categories into your templates.
TEMPLATE 1: 2-Day Booty Program (Beginner-Friendly)
This structure works beautifully if you’re just starting, easing back after a break, or juggling tight schedules.
Day 1: Strength + Lift
Activation (3 minutes):
- bridges
- banded abductions
Primary Lift (choose 1):
- hip thrust
- glute bridge
- step-up
Accessories (choose 2):
- reverse lunges
- RDLs
- kickbacks
Finisher (choose 1):
- frog pumps
- bridge pulses
Day 2: Roundness + Tone
Activation (3 minutes):
- lateral walks
- glute squeezes
Primary Lift (choose 1):
- Bulgarian split squat
- single-leg glute bridge
Accessories (choose 2):
- side-lying lifts
- curtsy lunges
- band abductions
Finisher (choose 1):
- abduction burnout
- donkey kick burnout
This 2-day plan delivers measurable results with minimal time commitment.
TEMPLATE 2: 3-Day Booty Program (Most Popular & Balanced)
This is the ideal long-term plan for most women.
Day 1: Heavy Strength Day
Activation
- band abductions
- hip hinges
Primary Lift (choose 1):
- hip thrust
- barbell glute bridge
Accessories (choose 2):
- RDL
- step-ups
- reverse lunges
Finisher (choose 1):
- frog pumps
- bridge hold
Day 2: Upper Glute Sculpt Day
Activation
- clamshells
- band abductions
Primary Lift (choose 1):
- step-up
- single-leg squat variation
Accessories (choose 2):
- kickbacks
- side-lying lifts
- curtsy lunges
Finisher (choose 1):
- abduction pulses
- lateral walk circuit
Day 3: Pump + Conditioning Day
Activation
- glute squeezes
- light bridges
Primary Lift (choose 1):
- high-rep hip thrust
- tempo bridge
Accessories (choose 2):
- donkey kicks
- frog pumps
- bridge pulses
Finisher
- any high-rep band circuit
TEMPLATE 3: 4-Day Booty Program (Advanced Growth)
Only choose this if your recovery is strong and you’re consistent.
Day 1: Heavy Hip Thrust Day
Primary
- hip thrust (5 sets)
Accessories
- RDL
- lunges
Finisher
- bridge pulses
Day 2: Abduction + Upper Glute
Primary
- step-ups
Accessories
- curtsy lunges
- kickbacks
Finisher
- abductions
Day 3: Posterior Chain Strength
Primary
- RDL or good mornings
Accessories
- glute bridge
- hamstring curl variation
Finisher
- frog pumps
Day 4: High-Rep Booty Pump
Primary
- tempo bridge
Accessories
- donkey kicks
- abductions
Finisher
- high-rep circuit
Step 3: Follow the Golden Rules of Booty Programming
A great program needs structure, but shape comes from consistency. These rules support both.
Rule 1: Repeat Movements for Weeks at a Time
Progress comes from improving, not switching constantly.
Rule 2: Increase Something Every Week
Weight, reps, sets, tempo, range of motion.
Rule 3: Never Skip Activation
If your glutes aren’t firing, your legs will take over.
Rule 4: Train 48 Hours Apart
Give your booty time to grow.
Rule 5: Separate Heavy and High-Rep Days
This improves recovery and builds fuller shape.
Rule 6: Don’t Lift with Pain
Adjust, regress, or substitute.
Rule 7: Prioritize Sleep and Protein
Your glutes grow between workouts, not during them.
Step 4: Customize Based on Time and Equipment
If you have only 20 minutes
Choose:
- 1 activation
- 1 primary
- 1 accessory
- 1 finisher
If you have no equipment
Focus on:
- bridges
- frog pumps
- side-lying lifts
- donkey kicks
- step-ups
If you train at a gym
Include:
- hip thrust machine
- cable kickbacks
- smith machine lunges
- abduction machine
Make the templates fit your life, not the other way around.
Beginner, Intermediate, and Advanced Versions
Beginner
- 2 days per week
- 2 sets per movement
- bodyweight or bands
Intermediate
- 3 days per week
- 3 sets per movement
- moderate weights
Advanced
- 4 days per week
- 4 sets per movement
- progressive overload focus
Common Programming Mistakes to Avoid
Many women stall because of avoidable errors. Watch out for these.
- Doing too much quad work
- Skipping the heavy lifts
- Never increasing weights
- Only doing cute band exercises
- Switching workouts too often
- Not tracking progress
- Training glutes just once a week
- Ignoring recovery
- Not eating enough protein
- Copying influencer workouts without structure
Your templates eliminate all of this.
Sample Full Build-Your-Own Week (Most Popular Version)
Here’s a completed example using the templates.
Monday: Heavy Strength
Hip thrust
RDL
Reverse lunges
Frog pumps
Wednesday: Upper Glute Sculpt
Step-ups
Kickbacks
Curtsy lunges
Abduction pulses
Friday: Booty Pump
High-rep bridge
Donkey kicks
Frog pumps
Band burnout
This structure works for nearly everyone.
Final Thoughts
A great booty isn’t built from random workouts.
It’s built from structure, intention, and the ability to stick to a plan.
These templates let you create that plan yourself.
They still give you freedom, but with the guidance of proven training principles.
Once you learn how to build your own glute program, you are never dependent on influencers or generic routines again. You become your own coach.
Use these templates.
Adjust them to your schedule.
Choose exercises that feel good on your body.
Progress a little each week.
Stay consistent.
Your booty will change.
Your strength will grow.
And your confidence will rise with every rep.
