Weekly Booty Training Templates (2–4 days)
Building a strong, round, lifted booty is not about doing random glute exercises you see online. It’s about following a structured weekly plan that trains your glutes intelligently, consistently, and with enough variety to stimulate every part of the muscle.
The glutes grow best with:
- consistent weekly frequency
- balanced programming
- strategic exercise selection
- progressive overload
- proper recovery
But most women have one big challenge:
They don’t know how many days per week to train or how to structure each day for the best shape, strength, and roundness.
This article breaks everything down into easy, plug-and-play weekly booty training templates for:
- beginners
- intermediates
- home workouts
- gym workouts
- women with tight schedules
- women who prefer more intensity
You’ll find 2-day, 3-day, y 4-day templates, each designed to hit the glutes from every angle while avoiding overtraining, quad dominance, and burnout.
Use these weekly templates as-is, or customize them according to your needs.
Why Weekly Booty Structure Matters More Than Individual Exercises
Most people fall into two categories:
- They do the same booty workout every single week
- They switch workouts randomly with no progression
Both approaches stall your results.
Glutes need:
- strength days
- volume days
- activation work
- high-tension movements
- stretch-based lifts
- pump finishers
When these are strategically combined in a weekly plan, you get faster shape change and better muscle activation.
A good booty week should include at least:
- one heavy hip hinge day
- one abduction/upper glute day
- one pump or volume day
- optional power or accessory day
This is exactly how our 2–4 day templates are built.
How Many Days Should You Train Booty Per Week?
Before diving into templates, here is your frequency guide:
2 Days/Week
Best for beginners or busy schedules.
Results: steady, visible shape change.
3 Days/Week
The sweet spot.
Results: fastest growth, best roundness, balanced recovery.
4 Days/Week
For advanced lifters or those with serious goals.
Results: maximum hypertrophy, fastest muscle development.
Choose your template based on your lifestyle and recovery.
Template 1: 2-Day Weekly Booty Plan (Beginner Friendly)
Perfect for beginners, home workouts, or women juggling a busy lifestyle.
You’ll train:
- one strength day
- one upper glute + pump day
This gives full coverage without overwhelming your body.
Day 1: Strength & Lift Day (Glute Max Focus)
Purpose: Build lower and mid-glute fullness, strength, and lift.
Warm-Up
- Glute squeezes — 20 reps
- Bridges — 15 reps
- Band walks (optional) — 10 steps
Main Workout
- Hip thrusts — 4 × 10
- Romanian deadlifts — 3 × 12
- Reverse lunges — 3 × 10 per leg
- Glute bridges — 2 × 15
- Donkey kicks — 2 × 12 per leg
Finisher
- Bridge pulses — 30 reps
Cool Down
- Hamstring & hip flexor stretch — 30 seconds each
Day 2: Upper Glute Sculpt + Volume Day
Purpose: Build roundness, upper curve, and detail.
Warm-Up
- Side-lying abductions — 15
- Hip mobility — 30 sec
Main Workout
- Kickbacks — 3 × 12 per leg
- Side-lying leg lifts — 3 × 15
- Curtsy lunges — 3 × 12 per leg
- Frog pumps — 3 × 20
- Abductions (band optional) — 30 reps
Finisher
- Bridge hold — 45 seconds
Cool Down
- Glute stretch — 45 seconds
Template 2: 3-Day Weekly Booty Plan (Most Effective Overall)
This is the best plan for women who want noticeable shape and strength gains.
It includes:
- a heavy day
- an upper glute day
- a pump/volume day
This structure is ideal for long-term results.
Day 1: Heavy Strength Day (Build Size & Lift)
Warm-Up
- Glute activation routine (3 minutes)
Main Workout
- Hip thrusts (weighted or bodyweight) — 4 × 8–10
- Romanian deadlifts — 3 × 10
- Bulgarian split squats — 3 × 8 per leg
- Step-ups — 2 × 12 per leg
- Donkey kicks — 2 × 12
Finisher
- Heavy bridges or weighted holds — 30 seconds
Day 2: Upper Glute + Shape Day
Warm-Up
- Banded abductions — 20 reps
Main Workout
- Cable or banded kickbacks — 3 × 12
- Side-lying leg lifts — 3 × 15
- Curtsy lunges — 3 × 12 per leg
- Standing abductions — 3 × 15
- Frog pumps — 2 × 30
Finisher
- High-rep abductions — 40 reps
Day 3: Booty Pump + Volume Day
This day enhances roundness, fullness, and detail.
Warm-Up
- Light activation
Main Workout
- Glute bridges — 4 × 15
- Reverse lunges — 3 × 12
- Kickbacks — 2 × 15
- Frog pumps — 2 × 25
- Bridge pulses — 25 reps
Finisher
- 60-second glute bridge hold
Template 3: 4-Day Weekly Booty Plan (Advanced Growth)
Only choose this if you can recover well (sleep, protein, hydration).
This plan maximizes development by splitting the glutes into targeted sessions.
Day 1: Strength Day (Glute Max Focus)
- Hip thrusts — 4 × 8
- RDLs — 3 × 10
- Reverse lunges — 3 × 10
- Hip extension machine or back extension (glute-focused) — 2 × 12
Day 2: Upper Glute Day
- Kickbacks — 3 × 12
- Curtsy lunges — 3 × 12
- Abductions — 3 × 20
- Step-ups — 2 × 12
Day 3: Volume Day (High Rep Sculpting)
- Frog pumps — 3 × 30
- Bridge pulses — 3 × 25
- Donkey kicks — 2 × 15
- Side leg lifts — 2 × 20
Day 4: Power + Accessory Day
- Box step-ups (explosive) — 3 × 8
- Hip thrust holds — 3 × 20 sec
- Banded lateral walks — 30 steps
- Glute bridges — 2 × 20
This template gives the fastest transformation for women wanting peak shape.
How to Progress Weekly With These Templates
Every week, increase at least one of these:
- 2 extra reps
- 1 extra set
- 2.5–5 lbs (if using weights)
- slower tempo
- longer holds
- more range of motion
Small improvements create big shape changes over 12 weeks.
Common Mistakes to Avoid
Mistake 1: Overtraining the quads instead of the glutes
Mistake 2: Ignoring warm-up activation
Mistake 3: Rushing through reps
Mistake 4: Using too heavy or too light weights
Mistake 5: Skipping upper glute work
Mistake 6: Training only once per week
Mistake 7: Not allowing 48 hours between heavy sessions
Following the templates above eliminates all of these issues.
Signs Your Weekly Booty Program Is Working
- You feel your glutes activating first
- Booty feels firmer and tighter
- Strength increases quickly
- Better hip stability
- Jeans fit differently
- Roundness develops at the top and sides
- Improved posture
Most women see visible changes within 4–6 weeks when following a structured weekly plan.
Final Thoughts: Consistency Builds Curves
A beautiful, strong, lifted booty does not require luck, genetics, or hours of gym time.
It requires structured weekly training, smart programming, and consistency.
These 2-, 3-, and 4-day templates are designed for real results:
- beginner-friendly
- home- or gym-compatible
- scientifically balanced
- easy to follow
- sustainable long-term
Pick the template that fits your life today.
Stay consistent.
Progress weekly.
And your glutes will transform more than you ever thought possible.
