Getting a beach-ready booty doesn’t happen overnight, but with consistent effort, you’ll see amazing results in just 60 days. This program focuses on developing the glutes, strengthening the legs, and shaping the lower body to help you achieve that toned, lifted look.
The program is divided into phases, each one progressively building on the last. Each phase has specific workouts designed to sculpt and define your booty, with a focus on perfecting your form. Along with the workouts, we’ll cover the nutrition and optional supplements to enhance your progress.
Phase 1: Week 1 – Foundation & Form Focus
In the first week, we focus on mastering basic movements and perfecting your squat form. The squat is one of the most effective exercises for targeting the glutes, and mastering the proper form is key to building a strong foundation.
Key Tips for Perfecting Your Squat Form:
- Feet Position: Place your feet shoulder-width apart with toes pointing slightly outward.
- Knee Alignment: As you squat, make sure your knees are tracking over your toes, not bowing inward.
- Core Engagement: Keep your core engaged throughout the movement to support your lower back.
- Depth: Lower your hips until your thighs are parallel to the floor (or lower if you’re able), but never let your knees pass in front of your toes.
- Chest Up: Keep your chest lifted and avoid leaning too far forward.
This week, you’ll progressively add more reps each day. Starting with 100 reps on Monday, you’ll gradually increase the total number of reps by 25 each day, culminating in 250 reps on Sunday.
Phase 2: Weeks 2-5 – Building Strength
In this phase, we’ll work every other day, alternating between two workouts: Workout A and Workout B. This gives your muscles time to recover and grow between sessions.
Workout A:
| Exercise | Sets | Reps |
|---|---|---|
| Heels Elevated Squats | 5 | 15 |
| Romanian Deadlifts | 3 | 20 |
| Glute Bridges | 4 | 25 |
| Reverse Lunges | 3 | 10 (per leg) |
| Donkey Kicks | 3 | 15 (per leg) |
| Standing Side Leg Raises | 2 | 20 (per leg) |
Workout B:
| Exercise | Sets | Reps |
|---|---|---|
| Assisted Squat Pulses | 2 | 50 |
| Bulgarian Split Squats | 4 | 12 (per leg) |
| Standing Kickbacks | 5 | 10 (per leg) |
| Fire Hydrants | 5 | 10 (per leg) |
| Step-Ups w/Knee Raise | 4 | 12 (per leg) |
Phase 3: Weeks 6-8 – Advanced Sculpting
In the final phase, we’ll continue alternating between Workout A and Workout B every other day. This phase will challenge your glutes even further with advanced exercises and more volume.
Workout A:
| Exercise | Sets | Reps |
|---|---|---|
| Alternating Step-Ups w/Knee Raise | Pyramid (no rest) | 1,2,3,4,5,6,7,8,9,10,9,8,7,6,5,4,3,2,1 |
| Romanian Deadlifts | 4 | 25 |
| Legs Elevated Glute Bridges | 4 | 25 |
| Kneeling Squats | 5 | 15 |
| Frog Pumps | 3 | 20 |
| Assisted Deep Squats | 3 | 20 |
Workout B:
| Exercise | Sets | Reps |
|---|---|---|
| Bulgarian Split Squats | 7 (no rest between sets, you rest one leg while woking with the other) | 7 (per leg) |
| Alternating Around the World Lunges | 5 | 5 (per leg) |
| Standing Kickbacks | 4 | 12 (per leg) |
| Fire Hydrants | 3 | 15 (per leg) |
| Donkey Kicks | 4 | 12 (per leg) |
| Standing Side Leg Raise | 3 | 15 (per leg) |
Nutrition: Fueling Your Booty Gains
To support your glute growth and fat loss, you’ll need a solid nutrition plan. Here’s what to focus on:
- Protein: Protein is essential for muscle repair and growth. Aim for 1.2–1.6 grams of protein per kilogram of body weight. Include lean meats, fish, eggs, tofu, and legumes.
- Healthy Fats: Healthy fats support hormone balance and energy levels. Avocados, nuts, seeds, and olive oil are great choices.
- Carbs: Carbohydrates provide energy for intense workouts. Opt for complex carbs like sweet potatoes, quinoa, and brown rice.
- Hydration: Drink plenty of water throughout the day. Staying hydrated supports muscle recovery and energy.
- Veggies: Vegetables are rich in vitamins, minerals, and fiber, which support overall health and fat loss.
Sample Daily Meal Plan:
- Breakfast: Scrambled eggs with spinach and avocado on whole-grain toast
- Lunch: Grilled chicken salad with mixed greens, olive oil, and balsamic vinegar
- Snack: Greek yogurt with berries and almonds
- Dinner: Baked salmon with quinoa and steamed broccoli
- Snack: Protein shake or a handful of mixed nuts
Optional Supplements to Boost Your Progress
Supplements can help support your muscle growth and recovery. Here are some to consider:
- Protein Powder: Helps you meet your protein intake goal, especially if you struggle to get enough from food.
- Creatine: Supports strength and muscle growth by improving energy production during workouts.
- BCAAs (Branched-Chain Amino Acids): Can help with muscle recovery and reduce soreness after intense workouts.
- Omega-3 Fatty Acids: Support fat loss, reduce inflammation, and improve heart health.
Additional Tips for Success
- Sleep: Make sure you’re getting 7–9 hours of sleep each night. Sleep is when your muscles recover and grow.
- Consistency: Stick to the workout plan, even if you don’t feel like it some days. Consistency is key to seeing results.
- Rest & Recovery: Don’t skip rest days! Recovery is when your muscles repair and grow stronger.
- Track Your Progress: Take measurements or progress photos to keep track of your results and stay motivated.
Conclusion
In just 60 days, you can transform your booty and feel beach-ready. By focusing on progressive training, perfecting your form, and fueling your body with the right nutrients, you’ll see incredible results. Stick to the program, stay consistent, and remember that results come with dedication and hard work!
