At Home Butt Program

File format: PDF (with video tutorials for the exercises)

An at-home routine designed specifically for women who want to build a strong, curvy body. You will need a pull up bar, somewhere to do rows, and a swiss ball unless you want to swap out exercises for similar ones. Designed by Bret Contreras, Sports Science PhD and a long-time trainer who has helped thousands of woman build a better booty.

Workout frequency: 4x per week
Session duration: 40 – 55 mins