Welcome to The Booty Building Bootcamp (30-Day)

Welcome to my challenge on building a good-looking and functional booty!

Are you tired of doing endless squats and lunges, but not seeing the results you want?

Do you want to know the secrets to building a strong, and toned backside that not only looks great but also improves your overall fitness andhealth? If so, then you have come to the right place. In this challenge, I will guide you through the common mistakes you should avoid and the proper techniques you should incorporate. Whether you're a beginner or an experienced fitness enthusiast, my program is suitable for all levels of fitness and will help you to achieve your goals.

If you are hungry for more knowledge and want to take your bootybuilding journey to the next level, I also offer personalized coaching. In my one-on-one coaching, I will work with you to tailor a program specifically to your needs, goals, and fitness level. We will work together to address any weaknesses, imbalances, or injuries you may have and create a plan that will help you to achieve your ideal booty.

So, what are you waiting for?

Let's get started on building the best looking and functional booty of your life.

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How to Achieve Your Goal

To attain a well-shaped booty, it's essential to combine targeted exercises, progressive overload, proper technique, and adequate rest. Here are some key principles that will help you:

1. Progressive Overload: Gradually increase the load on your glute muscles by adding weights, increasing repetitions, or adjusting intensity. This stimulates muscle growth and adaptation.
2. Proper Technique: Focus on performing exercises correctly to maximize their effectiveness and minimize the risk of injury.
3. Balanced Workout Routine: Incorporate a variety of glute-shaping exercises to target different muscle fibers and ensure comprehensive development.
4. Rest and Recovery: Muscles grow when they rest, so ensure you give enough time for recovery between workouts. This can include active rest days or focusing on other muscle groups.

Tips and Tricks from Beginners to Advanced

Beginners:

• Slow Start: Begin with easier exercises to build strength and learn proper technique.
• Consistency: Maintain a regular workout schedule to gradually increase your strength and endurance.
• Technique Learning: Pay attention to performing exercises correctly to avoid injuries and maximize results.

Intermediate:

• Progressive Overload: Increase weights and try resistance bands to challenge your glute muscles.

Advanced:

• Specific Goals: Customize your workout plans to address weaker areas or incorporate advanced techniques such as plyometric exercises or barbell hip thrusts.
• Refinement: Experiment with timed variations, supersets, or single-leg exercises to further enhance your glute muscles.

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- 30 day Booty Building plan-

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Let's dive into your training plan! Whether you're a complete beginner or have some experience with the gym, this guide is designed to help you train effectively and achieve the best results while prioritizing your safety and well-being. First and foremost, I want to emphasize the importance of proper form during your workouts. It's crucial to prioritize correct technique over the amount of weight you lift. Maintaining proper form not only minimizes the risk of injury but also ensures that you target the intended muscles and maximize the effectiveness of each exercise. Take the time to learn and practice proper form for each exercise, and don't hesitate to seek guidance from a qualified fitness professional(s) (like us) if needed. In the early stages of your training, focus on building a solid foundation and proper movement patterns. Gradually increase the intensity of your workouts by either adding more weight or increasing the number of repetitions. However,always listen to your body and avoid pushing yourself beyond your limits. Progress at a pace that feels challenging yet manageable, allowing your body to adapt and grow stronger over time.

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As you progress through the plan, particularly after the 30 days, it's essential to up the intensity of your workout sets and reps. This increase in intensity will challenge your muscles in new ways, promoting further growth and improvement.Remember, though, that intensity should be increased gradually and progressively to prevent over exertion and injury.While this training plan provides a comprehensive overview, there may be instances where you desire more specific information or guidance. In such cases, I encourage you to explore our vast catalogue of ebooks. These resources delve deeper into various aspects of fitness, nutrition, and training, offering additional insights and strategies to support your journey. If you're seeking a completely personalized experience and hands-on assistance, I invite you to consider my 1-on-1 coaching service. Through this program, you'll receive custom meal and workout plans tailored to your specific needs and goals. Additionally, you'll benefit from regular accountability calls and daily check-ins to keep you motivated and on track. With my coaching, you can be assured of not only guidance but also guaranteed results.

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As I mentioned earlier, ideally, you should aim to train your glutes at least three times a week. Make sure to allow sufficient recovery time between workout days. The following workout plan aligns with the rule of thirds and the previously discussed principles. You can use it as a sample for your training routine, and you can alternate between the three types of workout days as you prefer. However, strive to complete all three workout plans each week. Continuously adjust the intensity of your workouts according to your progress.

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This 30-day workout plan is built upon the principles from the Booty Bible and is designed to maximize glute growth and strength. The plan includes 5 workouts per week: 3 glute-focused days and 2 upper body push and pull days. Each workout day incorporates different loading vectors, intensity levels, and repetition ranges, following the "Rule of Thirds."

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Week 1:

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Day 1 – Glute Workout:

• Vertical Loading: Barbell Squat (Heavy Load) – 4x5
• Horizontal Loading: Hip Thrust (Moderate Load) – 4x10
• Lateral/Rotary Loading: Side-Lying Leg Raises with Resistance Band (Light Load) – 4x15
• Cool Down – Yoga and Mobility:
  1. Pigeon Pose – Hip opener
  2. Ankle Circles – Ankle mobility
  3. Knee to Chest Stretch – Knee mobility

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Day 2 – Push Workout (Upper Body Pushing Exercises):

• Barbell Bench Press – 4x8
• Dumbbell Shoulder Press – 4x10
• Push-Ups – 4x12
• Lateral Raises with Dumbbells – 3x15
• Cool Down – Core and Spinal Mobility:
  1. Plank Hold – Core strengthening
  2. Cat-Cow Pose – Spinal mobility
  3. Bridge Pose – Spinal and hip mobility

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Day 3 – Rest Day or Light Active Recovery

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Day 4 – Glute Workout:

• Horizontal Loading: Barbell Hip Thrust (Heavy Load) – 5x5 (Train to Failure)
• Vertical Loading: Lunges with Dumbbells (Moderate Load) – 4x10
• Lateral/Rotary Loading: Lateral Band Walks (Light Load) – 3x20
• Cool Down – Yoga and Mobility:
  1. Pigeon Pose – Hip opener
  2. Knee Circles – Knee mobility
  3. Ankle Flexor and Extensor Stretch – Ankle mobility

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Day 5 – Pull Workout (Upper Body Pulling Exercises):

• Pull-Ups – 4x5 (Heavy Load)
• Bent-Over Dumbbell Rows – 4x8
• Bicep Curls – 4x12
• Face Pulls with Resistance Band – 3x15
• Cool Down – Core and Spinal Mobility:
  1. Mountain Climbers – Core strengthening
  2. Supine Spinal Twist – Spinal mobility
  3. Cobra Pose – Spinal mobility

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Day 6 – Glute Workout:

• Lateral/Rotary Loading: Side-Lying Hip Abductions (Moderate Load) – 4x12
• Vertical Loading: Single-Leg Box Squats (Light Load) – 4x15
• Horizontal Loading: Bodyweight Hip Thrusts (Light Load) – 3x20 (Not to Failure)
• Cool Down – Yoga and Mobility:
  1. Pigeon Pose – Hip opener
  2. Knee to Chest Stretch – Knee mobility
  3. Ankle Circles – Ankle mobility

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Day 7 – Rest Day or Light Active Recovery

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Week 2:

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Day 1 – Glute Workout:

• Vertical Loading: Barbell Squats – 4x6
• Horizontal Loading: Barbell Hip Thrusts – 4x12
• Lateral/Rotary Loading: Side-Lying Leg Raises with Resistance Band – 3x20
• Cool Down – Yoga and Mobility:
  1. Pigeon Pose – Hip opener
  2. Ankle Flexor and Extensor Stretch – Ankle mobility
  3. Knee Circles – Knee mobility

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Day 2 – Push Workout (Upper Body Pushing Exercises):

• Dumbbell Bench Press – 4x10
• Overhead Press – 4x12
• Bent-Over Lateral Raises – 3x15
• Dips – 3x10
• Cool Down – Core and Spinal Mobility:
  1. Plank Hold – Core strengthening
  2. Cat-Cow Pose – Spinal mobility
  3. Bridge Pose – Spinal and hip mobility

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Day 3 – Rest Day or Light Active Recovery

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Day 4 – Glute Workout:

• Horizontal Loading: Heavy Barbell Hip Thrust (Heavy Load) – 5x5 (Train to Failure)
• Vertical Loading: Lunges – 4x10
• Lateral/Rotary Loading: Lateral Band Walks – 3x20
• Cool Down – Yoga and Mobility:
  1. Pigeon Pose – Hip opener
  2. Knee to Chest Stretch – Knee mobility
  3. Ankle Circles – Ankle mobility

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Day 5 – Pull Workout (Upper Body Pulling Exercises):

• Pull-Ups – 4x6
• Dumbbell Rows – 4x10
• Bicep Curls – 4x12
• Face Pulls with Resistance Band – 3x15
• Cool Down – Core and Spinal Mobility:
  1. Mountain Climbers – Core strengthening
  2. Supine Spinal Twist – Spinal mobility
  3. Cobra Pose – Spinal mobility

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Day 6 – Glute Workout:

• Lateral/Rotary Loading: Side-Lying Hip Abductions – 4x12
• Vertical Loading: Single-Leg Box Squats – 3x15
• Horizontal Loading: Bodyweight Hip Thrusts – 3x20 (Not to Failure)
• Cool Down – Yoga and Mobility:
  1. Pigeon Pose – Hip opener
  2. Knee Circles – Knee mobility
  3. Ankle Flexor and Extensor Stretch – Ankle mobility

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Day 7 – Rest Day or Light Active Recovery

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Continuation for Weeks 3 and 4

Continue the workout plan by following the same structure as the previous weeks, but vary the exercises and loading intensity according to the "Rule of Thirds." Ensure that each part of your glutes receives proper stimulation, and remember to prioritize recovery. Perform the suggested yoga and mobility exercises at the end of each workout to aid muscle recovery and prevent injuries.

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Summary

While following this workout plan, it is highly recommended to read the Booty Bible ebook, which provides detailed guidance on increasing the effectiveness of your workouts. Understanding and applying these principles and techniques can help you maximize glute development and achieve your desired results.

Throughout the program, focus on recovery, proper nutrition, and adequate rest to ensure that your workout routine is sustainable and effective in the long term.

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Nutrition Basics for Your Goals

Proper nutrition plays a fundamental role in supporting muscle building and recovery. Here are some key nutritional tips to support your booty-shaping goals:

• Protein Intake: Consume lean protein sources like chicken, fish, tofu, and legumes to support muscle growth and recovery.
• Carbohydrates: Choose complex carbohydrates such as whole grains, fruits, and vegetables to provide energy for your workouts and aid in recovery.
• Healthy Fats: Include healthy fats like avocado, nuts, and olive oil to support overall health and hormonal balance.
• Hydration: Drink enough water throughout the day to aid digestion, regulate body temperature, and support your performance.

For personalized meal plans and recipes, use the GetFIT App premium subscription, which offers hundreds of nutritious recipes optimized for your fitness goals.

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Congratulations on Committing to the Booty Shaping Program!

By following this 30-day plan, focusing on proper technique, and supporting your efforts with the right nutrition, you’ll be well on your way to achieving a stronger, more defined booty. Remember, consistency and patience are key—trust the process and enjoy the results!

Start your journey towards a shapelier, stronger booty today with confidence and determination. Go for it!

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‍Your Path to Transformation

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We hope this guide has been an invaluable resource in your pursuit of a healthier, more functional body and a better lifestyle. The journey you've embarked upon is a transformational one, and it doesn't end here.

If you're hungry for more knowledge, we invite you to explore our extensive collection of free guides and masterclasses on our website. These resources cover a wide range of fitness, nutrition, and well-being topics, offering you additional insights and strategies for success.

But if you're truly committed to transforming your body, achieving your fitness goals, and unlocking your full potential, then we invite you to take the next step. Join our one-on-one coaching program with Coach Milan, the CEO and Head Coach of GetShredded, known as @theceoofshredded on Instagram. In this program, you'll receive personalized guidance, tailored training and nutrition plans, accountability, and support to ensure your success.

Start your free trial of one-on-one coaching today by scheduling a free coaching session with Coach Milan. You can use the following link to book your session: Schedule Your Free Coaching Session.

Remember, your ideal lifestyle is not a distant dream; it's a reality waiting to be shaped. Your transformation starts now. Embrace it, own it, and let us be your trusted partners on this incredible journey.

Thank you for choosing GetShredded as your companion on the path to a healthier, more functional, and empowered you.

Kind Regards,

Coach Milan “@theceoofshredded”

Founder of GetShredded

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