The 8-Week Booty Challenge for a Natural Brazilian Butt Lift

Who doesn’t want a perky, lifted, and sculpted booty? The secret to achieving that coveted Brazilian butt lift look—without surgery—is through targeted strength training, consistency, and progressive overload. This 8-week squat challenge is specifically designed to enhance your glutes by alternating two powerful lower-body workouts (Workout A & Workout B) every two weeks.

How It Works:

Training Frequency: Three workouts per week following this schedule:
- Week 1: A/B/A
- Week 2: B/A/B
- Week 3: A/B/A
- Week 4: B/A/B
- Week 5: A/B/A
- Week 6: B/A/B
- Week 7: A/B/A
- Week 8: B/A/B
Progressive Overload: Increase weights or reps gradually as you progress.

Workout A

💪Hip Thrust: 4 sets of 25 reps

💪Frog Pumps: 4 sets of 25 reps

💪Heels Elevated Squats: 5 sets of 10 reps

💪Knee Up Step Back Lunges: 5 sets of 7 reps (per leg)

💪Static Glute Bridge Abduction: 3 sets of 15 reps

💪DB Around the World Lunges: 3 sets of 10 reps (per leg) – 1 rep = 1 reg. lunge and 1 curtsy lunge

💪Banded Hip Abductors: 2 sets of 30 reps (per leg)

💪Calf Raises: 3 sets of 20 reps – 1 set per direction (inwards / normal / outwards)

Workout B

💪Static Glute Bridge Abduction: 3 sets of 30 reps

💪Single-Leg Hip Thrusts: 5 sets of 10 reps (per leg)

💪Bulgarian Split Squats: 5 sets of 10 reps (per leg)

💪Stiff-Legged Deadlifts: 4 sets of 12 reps

💪Cable Kickbacks: 3 sets of 15 reps (per leg)

💪Banded Side to Side Squats: 4 sets of 12 reps

💪Donkey Kicks: 3 sets of 15 reps (per leg)

💪Hyperextensions: 2 sets of 20 reps

Tips for Maximum Results

✅ Go Deep: The deeper the squat, the more you activate your glutes.

✅ Engage Your Core: Keep your abs tight to maintain good posture.

✅ Control the Movement: Slow and controlled reps activate the muscles more effectively than rushing through the workout.

✅ Fuel Your Gains: Eat enough protein and healthy carbs to support muscle growth and recovery.

✅ Stay Consistent: Progress takes time, but commitment will get you the booty you desire!

Final Thoughts

By the end of this 8-week squat challenge, you’ll notice a rounder, firmer, and lifted booty. Stick with the plan, push yourself, and trust the process. Your dream glutes are just 8 weeks away! 🍑🔥 Let’s get squatting!