WEIGHT GUIDE

BOOTY BUILDING PROGRAM HEAVY

DAY 1 WEEK 8
MODERATE

LIGHT

FOCUS AREA: Upper Body

WARM UP | Elliptical | 10-15min

MACHINE SHOULDER PRESS 3 SETS 60 SECONDS REST

1. Hold the machine at a width that is most comfortable for you MODERATE
2. Raise the machine until your arms are fully extended Set 1 - 10 Reps
3. Slowly revert back to the original position Set 2 - 10 Reps
Set 3 - 12 Reps

LAT PULLDOWN 3 SETS 60 SECONDS REST

1. Grip the bar at a width that is most comfortable for you
MODERATE
2. Pull the bar down until it is at chest level, maintaining a straight back throughout
3. Elevate the bar back to the starting position, but maintain constant tension on your Set 1 - 10 Reps
engaged muscles Set 2 - 10 Reps
Set 3 - 12 Reps

DUMBBELL BICEP CURLS 3 SETS 60 SECONDS REST

1. Begin by holding a dumbbell in each hand, palms facing forwards
2. Hinge from your elbow straight up, until your hands almost touch your shoulders, but keep MODERATE
tension on your bicep throughout the whole movement Set 1 - 10 Reps
3. Slowly lower your hands back to starting position before repeating movement for Set 2 - 12 Reps
suggested amount of repetitions Set 3 - 12 Reps

TRICEP PUSHDOWN 3 SETS 60 SECONDS REST

1. Grip the rope on the handles, starting in a position that will require you to begin with
MODERATE
tension on both the cable and your tricep
Set 1 - 10 Reps
2. While maintaining your elbow position parallel to your body, move the rope down until
Set 2 - 12 Reps
your tricep and arm are fully extended
Set 3 - 12 Reps
3. Slowly move the rope back to the original position

PLANK 3 SETS 60 SECONDS REST

1. Begin exercise with forearms and knees on the ground (if you feel comfortable, use BODY WEIGHT
your feet instead of knees), ensuring that you are pushing through your shoulders, with Set 1 - 30 Sec
your core activated, and your glutes squeezed Set 2 - 30 Sec
2. Hold this position for the suggested amount of time Set 3 - 30 Sec

GYM PROGRAM PAGE 1

 BOOTY BUILDING PROGRAM
WEIGHT GUIDE
HEAVY

DAY 2 WEEK 8 MODERATE

LIGHT

FOCUS AREA: Lower Body

(Quads/Glutes)

WARM UP | Elliptical | 10-15min

SMITH MACHINE SQUAT 3 SETS 60 SECONDS REST

1. Stand underneath the bar, feet shoulder-width apart, with the bar level just below your
shoulder height MODERATE
2. Maintain an upright torso with the bar across the back of your shoulders Set 1 - 10 Reps
3. Pushing your hips back, and bending at the knees, sink to 90-degrees. Make sure you
Set 2 - 10 Reps
keep strong form, and concentrate the weight through your heels
Set 3 - 10 Reps
4. Pause at the bottom of the movement, before driving through your heels and
returning to the starting position

MACHINE LEG PRESS 4 SETS 60 SECONDS REST

1. P
 lace both feet on the leg press machine with your back straight against the chair
MODERATE
2. Push through your heels but do not fully extend your legs
Set 1 - 10 Reps
3. Lower yourself back to the original position and repeat
Set 2 - 10 Reps
Set 3 - 12 Reps
Set 4 - 12 Reps

LUNGES (DUMBBELLS) 3 SETS 60 SECONDS REST

1. Start with your legs shoulder-width apart, with a dumbbell in each hand MODERATE
2. T
 ake a long step forward (lunge) on one leg, stepping so that your opposite knee
Set 1 - 10 Reps
touches the ground
Set 2 - 10 Reps
3. R
 eturn to the starting position by pushing through your front heel and stepping
Set 3 - 10 Reps
back with the front foot

LEG EXTENSION 3 SETS 60 SECONDS REST

1. Set the machine to be in a comfortable setting for you MODERATE
2. W
 ithout moving your feet, fully extend your legs out, maintaining constant
Set 1 - 10 Reps
tension on the muscle
Set 2 - 12 Reps
3. Lower the weight back to the original position, repeat
Set 3 - 12 Reps

JUMP SQUATS 3 SETS 60 SECONDS REST

1. Begin the exercise with your feet slightly wider than hip-width
2. Squat down until your thighs are parallel to the ground BODY WEIGHT
3. Explosively jump as high as possible, fully extending your whole body, whilst maintaining Set 1 - 14 Reps
body tension Set 2 - 16 Reps
4. Control your landing whilst maintaining momentum, and repeat Set 3 - 16 Reps

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 BOOTY BUILDING PROGRAM
DAY 3 WEEK 8
REST DAY

GYM PROGRAM PAGE 3

 BOOTY BUILDING PROGRAM WEIGHT GUIDE
HEAVY

DAY 4 WEEK 8 MODERATE

LIGHT

FOCUS AREA: Lower Body

WARM UP | Elliptical | 10-15min

KNEELING SQUATS (SMITH MACHINE) 3 SETS 60 SECONDS REST

1. Kneel underneath a smith machine (you can kneel on a mat if that is more comfortable MODERATE
2. Position the barbell on your shoulders as you would with a regular squat Set 1 - 10 Reps
3. Lift and extend your hips making sure not to fully extend them Set 2 - 10 Reps
4. Pulse through this position Set 3 - 12 Reps

HAMSTRING CURLS 3 SETS 60 SECONDS REST

1. Set the machine to a comfortable setting
2. Without moving your foot, fully curl your leg out, maintaining constant tension MODERATE
on the muscle Set 1 - 10 Reps
3. Lower the weight back to the original position, repeating for the other leg after Set 2 - 10 Reps
you have completed the required number of repetitions Set 3 - 12 Reps

BOX STEP UPS (DUMBBELL) 3 SETS 60 SECONDS REST

1. Begin with one foot on the box, with both feet shoulder-width apart and your body
facing forwards MODERATE
2. With all the weight in your front leg, extend straight up and bring your second foot
Set 1 - 10 Reps
onto the box
Set 2 - 10 Reps
3. Slowly step back to the floor while controlling all your weight with the leg that is
still on the box
Set 3 - 12 Reps
4. Alternate legs and repeat - this is 1 repetition

CALF RAISES 3 SETS 60 SECONDS REST

1. Stand with your feet pointed straight ahead, stance slightly narrower than hip-width BODY WEIGHT
2. Push up from the balls of your feet until your ankles are fully extended, making sure Set 1 - 15 Reps
your ankles extend straight up and dont flare out Set 2 - 15 Reps
3. Slowly lower heels through your whole range of motion Set 3 - 15 Reps

HYPEREXTENSIONS 3 SETS 60 SECONDS REST

1. Begin exercise with your feet secure in the machine, hands together (placed on the
back of your head for an extra challenge), and resting pad slightly below hip height BODY WEIGHT
2. Begin by squeezing your glutes and elevating your torso as high as possible - maintain Set 1 - 15 Reps
a neutral neck position Set 2 - 15 Reps
3. Pause at the top of the movement before slowly returning to the starting position, Set 3 - 20 Reps
maintaining muscle contraction through the entire movement

GYM PROGRAM PAGE 4

 WEIGHT GUIDE

BOOTY BUILDING PROGRAM HEAVY

DAY 5 WEEK 8
MODERATE

LIGHT

FOCUS AREA: Upper Body

WARM UP | Elliptical | 10-15min

MACHINE SHOULDER PRESS 3 SETS 60 SECONDS REST
1. Hold the machine at a width that is most comfortable for you MODERATE
2. Raise the machine until your arms are fully extended Set 1 - 10 Reps
3. Slowly revert back to the original position Set 2 - 10 Reps
Set 3 - 12 Reps

LAT PULLDOWN 3 SETS 60 SECONDS REST

1. Grip the bar at a width that is most comfortable for you MODERATE
2. Pull the bar down until it is at chest level, maintaining a straight back throughout
Set 1 - 10 Reps
3. Elevate the bar back to the starting position, but maintain constant tension on your
Set 2 - 10 Reps
engaged muscles
Set 3 - 12 Reps

DUMBBELL BICEP CURLS 3 SETS 60 SECONDS REST

1. Begin by holding a dumbbell in each hand, palms facing forwards MODERATE
2. Hinge from your elbow straight up, until your hands almost touch your shoulders, but keep
Set 1 - 15 Reps
tension on your bicep throughout the whole movement
Set 2 - 15 Reps
3. Slowly lower your hands back to starting position before repeating movement for
Set 3 - 15 Reps
suggested amount of repetitions

TRICEP PUSHDOWN 3 SETS 60 SECONDS REST

1. Grip the rope on the handles, starting in a position that will require you to begin with MODERATE
tension on both the cable and your tricep
2. While maintaining your elbow position parallel to your body, move the rope down until Set 1 - 10 Reps
your tricep and arm are fully extended Set 2 - 10 Reps
3. Slowly move the rope back to the original position Set 3 - 12 Reps

PLANK 3 SETS 60 SECONDS REST

1. Begin exercise with forearms and knees on the ground (if you feel comfortable, use BODY WEIGHT
your feet instead of knees), ensuring that you are pushing through your shoulders, with Set 1 - 30 Sec
your core activated, and your glutes squeezed Set 2 - 30 Sec
2. Hold this position for the suggested amount of time Set 3 - 30 Sec

GYM PROGRAM PAGE 5

 BOOTY BUILDING PROGRAM
DAY 6 WEEK 8
REST DAY

GYM PROGRAM PAGE 6

 BOOTY BUILDING PROGRAM WEIGHT GUIDE
HEAVY

DAY 7 WEEK 8 MODERATE

LIGHT

FOCUS AREA: Lower Body

WARM UP | Elliptical | 10-15min
SUMO SQUATS (SMITH MACHINE) 3 SETS 60 SECONDS REST
1. Stand underneath the bar, with the bar level just below your shoulder height
2. Begin the exercise with your feet turned out and positioned slightly wider than
MODERATE
hip-width
3. While maintaining an upright torso with the bar across the back of your shoulders, Set 1 - 8 Reps
sink down in a squatting position to 90-degrees Set 2 - 8 Reps
4. While descending, actively maintain knee alignment with your middle toes Set 3 - 8 Reps
5. Push through your whole foot to return to the starting position

DONKEY KICKS 3 SETS 60 SECONDS REST

1. Start on your knees with both hands on the ground
2. E
 levate the chosen leg vertically, engaging the glutes and squeezing them throughout
BODY WEIGHT
3. Reverse the movement back to the starting position and repeat Set 1 - 15 Reps
Set 2 - 15 Reps
Set 3 - 15 Reps

ADDUCTOR MACHINE 3 SETS 60 SECONDS REST

1. S
 tart the exercise by sitting comfortably on the machine, with your knees at 90 degrees in the MODERATE
foot stirrups Set 1 - 10 Reps
2. A
 djust the width of the knee pads to a comfortable, yet challenging setting Set 2 - 10 Reps
3.Squeeze in, making sure the pads touch in the middle - pause briefly before returning to the Set 3 - 12 Reps
starting position
KATYAS PRO TIP

LEG EXTENSION 3 SETS 60 SECONDS REST

1. Set the machine to be in a comfortable setting for you MODERATE
2. Without moving your feet, fully extend your legs out, maintaining constant
Set 1 - 10 Reps
tension on the muscle
Set 2 - 10 Reps
3. Lower the weight back to the original position, repeat
Set 3 - 10 Reps

CONTINUE YOUR WORKOUT ON THE NEXT PAGE!

KATYAS PRO TIP

ADDUCTOR MACHINE

WE RARELY TRAIN OUR ADDUCTOR MUSCLES, SO THIS IS GONNA BE A GOOD CHALLENGE! SQUEEZE THE KNEE
PADS TOGETHER AND HOLD FOR 2 SECONDS BEFORE SLOWLY LETTING YOUR KNEES COME APART. THIS SHOULD
TAKE 4 SECONDS. WE CAN WORK YOUR MUSCLES EVEN MORE BY MAKING THE RETURNING MOVEMENT SLOWER!

GYM PROGRAM PAGE 7

 BOOTY BUILDING PROGRAM WEIGHT GUIDE
HEAVY

DAY 7 WEEK 8 MODERATE

LIGHT

FOCUS AREA: Lower Body

PLANK 3 SETS 60 SECONDS REST

1. Begin exercise with forearms and knees on the ground (if you feel comfortable, use BODY WEIGHT
your feet instead of knees), ensuring that you are pushing through your shoulders, with Set 1 - 30 Sec
your core activated, and your glutes squeezed Set 2 - 30 Sec
2. Hold this position for the suggested amount of time Set 3 - 30 Sec

CRUNCHES 3 SETS 60 SECONDS REST

1. Begin movement with hands behind your head, feet shoulder width apart and your knees
at a 45 degree angle
BODY WEIGHT
2. Engaging the core, draw your chin to your chest and raise your torso until your shoulder Set 1 - 15 Reps
blades are no longer touching the floor Set 2 - 10 Reps
3. Briefly pause at the top of the movement before slowly returning to the starting position Set 3 - 15 Reps

DUMBBELL SIDE BENDS 3 SETS 60 SECONDS REST

1. B
 egin exercise with both arms at your waist holding dumbbells in each hand
LIGHT
2. W
 hile keeping your chest facing forwards, slowly bend to the side, ensuring your
hands have constant contact with your leg Set 1 - 10 Reps
3. Slowly return to the starting position, repeating for the opposite side Set 2 - 10 Reps
4. Maintain constant core activation Set 3 - 10 Reps

FUN FACT 3-DIMENSIONAL AB TRAINING

ONE OF THE REASONS A LOT OF PEOPLE DONT GET GREAT ABS IS THAT THEY FORGET IT IS 3-DIMENSIONAL!
THIS IS WHY WE ARE DOING CRUNCHES, PLANK AND SIDE BENDS - THEY EACH WORK A DIFFERENT PART OF
YOUR ABS TO ACHIEVE THAT TONED MIDSECTION LOOK. BY CREATING A BALANCE BETWEEN A HOLD (PLANK),
A BEND (CRUNCHES) AND A SIDE BEND, WE TICK ALL THE BOXES WITHOUT DOING MORE THAN WE NEED!

GYM PROGRAM PAGE 8