Bootylicious: Focus on Glutes and Legs

Workout Program for Legs and Buttocks

A firm butt and strong legs are nice to have and the foundation for a healthy and strong body. Many people are afraid that they will become “big and bulky” if they do heavy leg lifting. However, IT WILL NOT HAPPEN. You will get a firm butt and nice legs! To really shape your legs and buttocks you need to do the work by lifting heavy! They are among your largest muscle groups in your body and can withstand being tormented!

You can find this training programs in our app Mygreatness for free. Download on App Store or Google Play.

Gluteis kick

Bootylicious: Focus on Glutes and Legs

  • Goal
    Muscle Growth
  • Body Part
    Lower Body, Glutes, Hamstring, Quads, Calves
  • Workouts per week
  • Number of weeks
  • Equipment
    Machine, Body weight
  • Level


Simple! To build strong legs and a firm butt


You can run this training program for as long as you like as long as you make minor adjustments from time to time. The program is based on two leg workouts per week and is perfect to combine with another upper body program. It is relatively common to train your legs one time per week. Thus in this program you will do double the work and get more remarkable results. Who does not want a great butt and nice legs?

Different Ways of Exercising

In this program we will use two different types of sets: supersets and dropsets


The superset is two exercises in a row without rest. You do all the reps in a set for the first exercise and then directly start doing the reps in the second exercise without rest in between. This is great if you have a hectic schedule and need to get a quick and sweaty workout done fast. If you want you can do supersets throughout entire workouts to save time and get your hart pumping. The purpose of this is to exhaust both muscles and lungs.

Drop Set

Drop set means doing a set with as many reps as you are can perform on a certain weight. Directly after you are finished with set one, lower the weight and do a new set with as many reps as you are can on the new lower weight. Cecrease the weight again and do all the reps you can. How many set you do depend on the workout or program. This is perfect for maximizing every last bit of strength in your muscles.

How is this Workout session Structured?

This training program consists of two different training sessions for legs and glutes that you do every week for eight weeks. You should add other exercises or workouts for the upper body as well. A balanced body with equal strength is important, always train you full body every week.

Food and Sleep

It is important to both eat and sleep well in order to reach the results.

Warm Up

Make sure that you have properly warmed up before you start the workout. You especially need to stretch the lower body before you do exercises such as Deep Squats etc.

Focus During these Weeks

Make sure to really learn the exercises in the beginning. Then gradually add weight to each workout and exercise, aim to constantly increase! Be careful with the technique, it is EVERYTHING. Do not lose focus after a couple of weeks. Make sure to maximize your training, do your best you can even if the workout is a routine that can sometimes be boring. Do not be afraid of lactic acid, it is proof that you are fighting and using your muscles.

Training split with 2 workouts per week

Download our App Mygreatness

You'll be able to track your workouts, nail your nutrition plan, stock up on supps, and get fit on the go.

Related Training Programs