Want to sculpt the booty of your dreams from the comfort of your home? No machines. No weights. No bullshit. Just 100 days of pure lower body fire that will lift, grow, and round out your glutes like never before.
This isn’t your average “fitness challenge.” This is a body-sculpting odyssey designed to wake up your glutes, eliminate that pancake situation, and build the kind of shape that leggings dream of hugging.
🔥 The 100-Day Workout Plan
DAY 1
50 Squats
DAY 2
100 Squat Pulses
DAY 3
50 (each leg) Alternating Reverse Lunges
DAY 4
-REST-
DAY 5
50 Squats + 100 Assisted Squat Pulses
DAY 6
100 Squat Pulses + 100 Assisted Squats
DAY 7
30 (each leg) Alternating Around The World Lunges (Regular Lunge, Side Lunge, Curtsy Lunge)
DAY 8
-REST-
DAY 9
100 Heels Elevated Squats + 50 (each leg) Donkey Kicks
DAY 10
100 Heels Elevated Squats + 50 (each leg) Fire Hydrants
DAY 11
100 Heels Elevated Squats + 50 (each leg) Single-Leg Glute Bridges
DAY 12
-REST-
DAY 13
100 (each leg) Bulgarian Split Squats
DAY 14
50 Stiff-Legged Deadlifts + 50 (each leg) Standing Kickbacks + 50 Glute Bridges + 50 Assisted Squats
DAY 15
100 Wide Stance Squats + 100 Close Stance Squats
DAY 16
-REST-
DAY 17
250 Kneeling Squats
DAY 18
50 (each leg) Standing Kickbacks + 50 (each leg) Fire Hydrants + 50 (each leg) Donkey Kicks + 50 (each leg) Single-Leg Glute Bridges + 50 (each leg) Standing Side Leg Raises
DAY 19
100 (each leg) Alternating Reverse Lunges + 50 Supermans
DAY 20
-REST-
DAY 21
100 Squats + 100 Squat Pulses + 100 Assisted Squats + 100 Assisted Squat Pulses
DAY 22
100 Stiff-Legged Deadlifts + 100 Frog Pumps
DAY 23
200 Heels Elevated Squats
DAY 24
-REST-
DAY 25
100 (each leg) Alternating Around The World Lunges (Regular Lunge, Side Lunge, Curtsy Lunge)
DAY 26
5x60s High Knees + 5x60s Jumping Jacks + 5x60s Butt Kicks
DAY 27
100 (each leg) Alternating Around The World Lunges (Regular Lunge, Side Lunge, Curtsy Lunge)
DAY 28
-REST-
DAY 29
150 Heels Elevated Squats + 50 (each leg) Donkey Kicks + 50 (each leg) Single Stiff-Legged Deadlifts
DAY 30
150 Heels Elevated Squats + 50 (each leg) Fire Hydrants + 50 (each leg) Standing Kickbacks
DAY 31
150 Heels Elevated Squats + 50 (each leg) Single-Leg Glute Bridges + 50 (each leg) Lying Clamshells
DAY 32
-REST-
DAY 33
100 (each leg) Bulgarian Split Squats + 100 Lying Leg Raises w/Butt-Up + 50 Supermans
DAY 34
300 Kneeling Squats
DAY 35
100 Legs-Elevated Glute Bridges + 100 Kneeling Good Mornings + 50 (each leg) Single-Leg Glute Bridges + 100 Leaning Camel
DAY 36
-REST-
DAY 37
300 Heels Elevated Squats
DAY 38
100 (per leg) Donkey Kicks + 100 (per leg) Fire Hydrants + 100 (per leg) Standing Kickbacks + 100 (per leg) Lying Clamshells
DAY 39
150 (each leg) Bulgarian Split Squats + 150 Glute Bridges
DAY 40
-REST-
DAY 41
250 Wide Stance Squats + 100 Nordic Curls (against a sofa)
DAY 42
5x60s High Knees + 5x60s Jumping Jacks + 5x60s Butt Kicks
DAY 43
250 Close Stance Squats + 100 Nordic Curls (against a sofa)
DAY 44
-REST-
DAY 45
Alternating Step-Ups w/Knee Raise Pyramid (1,2,3,4,5,6,7,8,9,10,9,8,7,6,5,4,3,2,1)
DAY 46
-REST-
DAY 47
200 (each leg) Alternating Lunges
DAY 48
200 (each leg) Alternating Reverse Lunges
DAY 49
200 (each leg) Alternating Side Lunges
DAY 50
200 (each leg) Curtsy Lunges
DAY 51
-REST-
DAY 52
-REST-
DAY 53
-REST-
DAY 54
300 Squats + 200 Assisted Squat Pulses
DAY 55
300 Squat Pulses + 200 Assisted Squats
DAY 56
150 Stiff-Legged Deadlifts + 100 (each leg) Donkey Kick w/Leg Curl
DAY 57
-REST-
DAY 58
200 Heels Elevated Squats + 100 (each leg) Donkey Kicks + 50 (each leg) Single Stiff-Legged Deadlifts
DAY 59
200 Heels Elevated Squats + 100 (each leg) Fire Hydrants + 50 (each leg) Standing Kickbacks
DAY 60
200 Heels Elevated Squats + 100 (each leg) Lying Clamshells + 50 (each leg) Single-Leg Glute Bridges
DAY 61
5x60s High Knees + 5x60s Jumping Jacks + 5x60s Butt Kicks
DAY 62
-REST-
DAY 63
150 Double Rep Alternating Front & Back Lunges (1 rep = Lunge + Lunge + Reverse Lunge + Reverse Lunge, Switch Leg, Repeat)
DAY 64
-REST-
DAY 65
50 Heels Elevated Squat 7s (1 rep = 7 Squats, 7 Pumps, 7s Deep Hold, 7s Negative)
DAY 66
-REST-
DAY 67
150 Stiff-Legged Deadlift + 150 (each leg) Crab Walk + 150 Glute Bridges
DAY 68
200 (each leg) Bulgarian Split Squats + 100 (each leg) Donkey Kicks + 100 Supermans
DAY 69
200 (each leg) Bulgarian Romanian Deadlifts + 100 (each leg) Standing Kickbacks + 100 (each leg) Fire Hydrants
DAY 70
-REST-
DAY 71
250 Heels Elevated Squats + 150 (each leg) Reverse Leg Lift
DAY 72
250 Kneeling Squats + 150 (each leg) Reverse Leg Lift
DAY 73
250 Squat Pumps + 150 (each leg) Reverse Leg Lift
DAY 74
250 Assisted Squats + 150 (each leg) Reverse Leg Lift
DAY 75
250 Assisted Squat Pumps + 150 (each leg) Reverse Leg Lift
DAY 76
-REST-
DAY 77
-REST-
DAY 78
-REST-
DAY 79
100 (each leg) Alternating Lunges + 100 (each leg) Alternating Reverse Lunges + 100 (each leg) Alternating Side Lunges
DAY 80
100 Glute Bridges + 100 (each leg) Donkey Kicks + 100 Supermans + 100 (each leg) Fire Hydrants + 100 Nordic Curls (against a sofa)
DAY 81
-REST-
DAY 82
Alternating Step-Ups w/Knee Raise Pyramid (1,2,3,4,5,6,7,8,9,10,9,8,7,6,5,4,3,2,1) – Complete 2 Times with good rest between rounds.
DAY 83
-REST-
DAY 84
250 Heels Elevated Squats + 150 (each leg) Reverse Leg Lift
DAY 85
250 Kneeling Squats + 150 (each leg) Reverse Leg Lift
DAY 86
250 Squat Pumps + 150 (each leg) Reverse Leg Lift
DAY 87
250 Assisted Squats + 150 (each leg) Reverse Leg Lift
DAY 88
250 Assisted Squat Pumps + 150 (each leg) Reverse Leg Lift
DAY 89
-REST-
DAY 90
-REST-
DAY 91
200 (each leg) Bulgarian Romanian Deadlifts + 100 (each leg) Standing Kickbacks + 100 (each leg) Fire Hydrants
DAY 92
100 Glute Bridges + 100 (each leg) Donkey Kicks + 100 Supermans + 100 (each leg) Lying Clamshells + 100 Nordic Curls (against a sofa)
DAY 93
200 (each leg) Curtsy Lunges + 100 Lying Leg Raises w/Butt-Ups + 3x60s Upward plank
DAY 94
150 Legs-Elevated Glute Bridges + 100 Kneeling Good Mornings + 50 (each leg) Single-Leg Glute Bridges + 100 Leaning Camel + 100 Supermans
DAY 95
-REST-
DAY 96
100 Heels Elevated Squats + 100 Kneeling Squats + 100 Squat Pumps + 100 Assisted Squats + 100 Assisted Squat Pumps
DAY 97
-REST-
DAY 98
500 Heels Elevated Squats
DAY 99
-REST-
DAY 100
500 Heels Elevated Squats
⚡ Ready to Join the 100-Day Booty Club?
You’ve got everything you need. No gym. No fancy gear. Just 100 days, one mission:
Booty goals activated.
Stay consistent. Push past the burn. And remember—every lunge, squat, and pulse is bringing you closer to that head-turning, jaw-dropping, leggings-stretching booty.
See you on Day 1. Let’s sculpt greatness. 🍑
