Booty Gains 101: Your Step-by-Step Guide to a Perfect Bubble Butt

If you’re on a mission to build a perky, round, and firm booty, you’re in the right place! This guide will walk you through three structured glute-building workouts designed for different fitness levels—beginner, intermediate, and advanced. No matter your starting point, you’ll train three times per week with at least one rest day between workouts for maximum muscle growth and recovery.

Let’s get to work! 💪🔥

Beginner Booty Workout 🍑 (3x per week)

Perfect for those new to training, this routine focuses on activation, control, and building a foundation for stronger glutes.

Workout:

✅ Heels Elevated Deep Squat w/ Pulse – 3×10 (1 rep = 1 Squat + 1 Pulse)
✅ Glute Bridges – 3×15
✅ Donkey Kicks – 3×10 (each leg)
✅ Fire Hydrants – 3×10 (each leg)

📌 Tips for Beginners:

Focus on proper form over weight.
Squeeze your glutes at the top of each movement.
Maintain a controlled tempo—don’t rush!

Intermediate Booty Workout 🍑🔥 (3x per week)

For those who have been training for a while and want to increase intensity and volume, this routine incorporates unilateral movements for better glute activation.

Workout:

✅ Heels Elevated Deep Squat w/ Pulse – 4×12
✅ Bulgarian Split Squats – 3×10 (each leg)
✅ Reverse Lunges – 3×10 (each leg)
✅ Glute Bridges – 3×15
✅ Donkey Kicks – 4×12 (each leg)
✅ Fire Hydrants – 4×12 (each leg)
✅ Lying Side Clamshells – 2×20 (each leg)

📌 Tips for Intermediates:

Keep your core engaged for balance.
Use dumbbells if you want extra resistance.
Focus on slow, controlled reps.

Advanced Booty Workout 🍑🔥💀 (3x per week)

This routine is designed for those serious about glute growth and definition, incorporating progressive overload and high reps to push your muscles to the next level.

Workout:

✅ Heels Elevated Deep Squat w/ Double Pulse – 5×15 (1 rep = Squat+Pulse+Pulse)
✅ Front + Back Lunges – 5×10 (each leg) (1 rep = Lunge + Reverse Lunge)
✅ Bulgarian Split Squats – 4×12 (each leg)
✅ Feet Elevated Glute Bridges – 3×20
✅ Donkey Kicks – 4×20 (each leg)
✅ Fire Hydrants – 4×20 (each leg)
✅ Lying Side Clamshells – 2×20 (each leg)
✅ Stiff-Legged Deadlift – 2×20

📌 Tips for Advanced Lifters:

Use weights to challenge yourself.
Squeeze and hold at the top of each movement.
Focus on progressive overload—increase reps, sets, or resistance weekly.

Final Thoughts 🚀

Your dream booty won’t grow overnight, but with consistency, the right workouts, and progressive overload, results will come! Choose your level, stick to the 3x per week schedule, and remember—nutrition and recovery play just as big a role as training.