3 of the BEST ‘Structured’ butt building workouts

When it comes to building your butt, the solution of what to do is probably already obvious to you. Which is to perfom exercises such as squats, deadlifts and lunges.

However, like most things, having ‘just’ the ingredients will only get you so far.  A proven recipe is what you need for quick success, without having to go through too much trial and error to achieve the desired results. You know, with the goal to avoid things such as.

• Putting on too much muscle mass (Because butt building requires an increase in food in-take).
• Eating too much of the wrong thing at the wrong time resulting in an undesired build up of fat.
• Or just simply doing too much or too little of the wrong thing, regardless of what that may be.

And instead, follow a proven butt building formula in order to…

• Get strong
• Build A much leaner physique all around

And most importantly, a change in the shape and feel of your glutes. Which will result in a physique like Abbie Burrows (Or similar).

• Part illusion, with the help of built up obliques
• Part actual glute growth

So today I decided to share 3 structured No nonsense butt building workouts that you can start applying straight away.

Note: These workouts should only be performed by those at an intermediate level of fitness. If you are a beginner/novice, then put the ego away and feel free to check here in order to get a ‘safe’ start)

The Goal:

• To build strength and not mass
• To change the shape of your butt without gaining extra fat
• Lift as heavy a weight as you can on the compound lifts (Squat/Bench Press/Deadlift)

Workout No.1 

 

(Before you begin) Warm up

1 – Box squat (A butt targeting exercise) 

• 2 reps
• 1 minute rest
• Repeat for 8-12 sets

2 – Barbell squat

Barbell only squat (2 set/5 reps Work set warm up)  

• 5 reps
• 2 minute rest
• Repeat 4 more times (5 sets total)

3 – Bench press

Barbell only Bench press (2-3 sets/5 rep Work set warm up)

• 5 reps
• 2 minute rest
• Repeat 4 more times (5 sets total)

Barbell only Deadlift (1 set/10 reps Work set warm up)

4 – Barbell deadlift

• 5 reps
• 2 minute rest
• Repeat 4 more times (5 sets total)

Assistant exercises (1 set/5 reps Work set warm up)

5a – Lat pull down (or pull ups with full range of motion) – 10 reps

• No rest

5b – Cable Row (or bent over row) – 10 reps

• 30 second rest
• Repeat both exercises (2 sets total)

Assistant exercises (1 set/5 reps Work set warm up)

6 – Lying Leg curl (or stability ball curl)

•  10 reps
• 30 second rest
• Repeat

Want to build abs? Work them for 10 minutes at the end of your workout

7 – Full hanging leg raise  

• 30 second Hang 
• 30 second rest 
• Repeat 

 

Warm down 

 

Workout No.2 

 

(Before you begin) Warm up

Barbell only squat (2 set/5 reps Work set warm up)

1 – Leg press (or barbell squat)

• 5 reps
• 2 minute rest
• Repeat 4 more times (5 sets total)

Press exercise (2-3 set/5 reps Work set warm up)

2 – DB shoulder press

• 5 reps
• 2 minute rest
• Repeat 4 more times (5 sets total)

Bent over rows (2-3 set/5 reps Work set warm up)

3a – Cable row (or bent over row) – 5 reps

• No rest 

3b – Pull ups – 8 reps

• 30 second rest
• Repeat both exercises 4 more times (5 sets total)

 Assistant exercises (1 set/5 reps Work set warm up)

4a – Tricep overhead press – 10 reps

• No rest

4b – DB Bicep Curl – 10 reps

• 30 second rest
• Repeat both exercises

Assistant exercises for Lunges (1 sets/10 reps)

5a – Barbell Side lunge to knee up (butt targeting exercise)

• 10 reps
• 30 second rest
• Repeat

5b – Barbell reverse lunge

• 10 reps
• 30 second rest
• Repeat

Warm down 

Want to build abs? Perform them for 10 minutes at the end of your workout

6 – Bicycles

• 30 seconds
• 30 second rest 
• Repeat 

 

Workout No.3 

 

 

(Before you begin) Warm up

 

1a-Push up – 30 seconds

• No rest

1b-Plank – 30 seconds

• 30 second rest
• Repeat both exercises
• Static Stretching

2 – Pull ups with four count decent  (Do as many as you can each set)

• 10 reps
• 30 second rest
• Repeat 2 more times (3 sets total)

Barbell only squat (2 set/5 reps work set warm up)

3a – Barbell squat – 5 reps

• No rest

3b – Leg Press (or reverse lunge) – 10 reps

• 30 second rest
• Repeat both exercises 4 more times (5 sets total)

4 – Bench press

Barbell only Bench press (2-3 set/5 reps Work set warm up)

• 5 reps
• 30 second rest
• Repeat both exercises 4 more times (5 sets total)

Barbell only Deadlift (1 set/10 reps Work set warm up)

5a – Barbell Deadlift

• 5 reps
• 30 second rest
• Repeat both exercises 4 more times (5 sets total)

5b – Sumo dead lifts  (A butt targeting exercise) 

• 10 reps
• 30 second rest
• Repeat  

Assistant exercises (1 set/5 reps Work set warm up)

6 – Cable row (or inverted row)

• 10 reps
• 30 second rest
• Repeat

7 – Reverse Delt Raise – 10 reps

• 30 second rest
• Repeat both exercises

 

Want to build abs? Workout them for 10 minutes at the end of your workout

 

8 – Hanging leg raise alternating sides

• 15 second hold each side
• 30 second rest
• Repeat

Warm down 

Again, these are structured workouts that you can test run right away, and you could start seeing results as soon as April. The structure is laid out for you, however the reasons behind the structuring may not be all that obvious on first glance. So if you’re in this butt building fitness game for the marathon and not just the sprint, or if you do start seeing the results I speak of here, then feel free to make a pit stop over at No Nonsense butt building to take that Ferrari home instead of a taking a quick test run.

The full No Nonsense Butt Building Program <==

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