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Jun 21, 2020 - Explore Mandy Smithsee's board 'Tammy Hembrow’s Workouts' on Pinterest. See more ideas about Tammy hembrow, Tammy hembrow fitness, Booty workout.

Are you looking for free booty building workout plans to build a bigger, tighter, and rounder butt? Then look no more! Get ready to download your very own printable 12 Week Glute Workout Program here.

We know that having a workout plan that includes all the best booty building exercises for you to follow and log your progress in each week is very important when it comes to making the progress necessary to achieve bigger and stronger glutes.

For this reason, in order to help you log and track your progress, I have put together a 12 week glute building workout plan. This booty building program is packed with exercises that will make your booty pop and make you the King of Booty guaranteed!

• There is no signing up for anything.
• We do not collect your email address.
• Just simply click and download.

Our booty building programs are in PDF format and can be downloaded to your computer or tablet, or even to your smartphone. And for those of you who would prefer a hard copy to log your progress, feel free to download and print as many copies as you wish.

TABLE OF CONTENTS

• Free Booty Building Workout Plan: Road To Bigger Glutes
• 12 Week Glute Building Workout Program
• Download our Free 12 Week Workout Plans for Home and Gym
• More Booty Building Workouts for Size and Shape
• How to Transform Your Glutes
• The King of Booty Exercises: Top 5 Lunge Exercises
• 12 Week Glute Transformation: Tips to Make Your Booty Grow

Free Booty Building Workout Plan: Your Road To Bigger Glutes

Exercise alone will not guarantee you a bigger butt. For this reason, make sure to read all the tips in this post, as they are crucial in developing bigger, stronger, rounder, and sexier glutes.

Furthermore, we understand that a good glute workout plan should also include butt exercises for both the gym and for those who work out at home. So be sure to check out both!

12 Week Glute Building Workout Program

If you’ve finished reading all the websites you can handle on how to get a firm round butt but don’t know where to begin, then you’ve come to the right place.

Many sites are great at giving you advice on how to exercise your glutes, but they don’t give you a plan or routine to get you started. For this reason, I have created four butt workout routines that you can download and print absolutely free.

This program includes all the top-rated exercises that I personally use and know, for a fact, will add firmness and size to anyone’s glutes if you work hard and are dedicated and stay the course.

Trust me, your persistence will pay off in the end. No pun intended.

This glute workout program is a 3-month butt workout routineyou can easily follow and log your information in to keep track of your progress day by day, week after week, and month after month.

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Download our Free 12 Week Booty Building Programs for Home and Gym

As promised, these are all free glute workout plans and can be downloaded as many times as you need. These downloads include your choice of Home Workout Routines and Gym Workout Routines.

I have included 2 versions to pick from so you can choose which you like the best.

The only difference between versions is the layout; the exercise routine is the same.

However, the Gym Routine is different than the Home Workout Routine due to the lack of exercise equipment one would have at home.

FREE GLUTE BUILDING WORKOUT PLANS

The following glute workout plans are for home workouts and gym workouts and are in PDF format.

Feel free to download and print these free butt workout routines to your phone, computer, or tablet. No sign-ups, no emails…just click and download.

• Using booty bands with these glute exercises will give you better results and help activate your glute muscles for better growth. If you don’t already have some, I would highly recommend making the investment.

DOWNLOAD YOUR 12 WEEK GLUTE PROGRAM
HOME WORKOUT PLAN

DOWNLOAD YOUR FREE 12 WEEK GLUTE PROGRAM
GYM WORKOUT PLAN

*Share with your followers on Twitter…just “CLICK TO TWEET” below.

More Booty Building Workouts for Size and Shape

Probably one of the most talked-about topics on women’s fitness blogs is how to build a shapely butt. Of course, the definition of shapely may vary from person to person. For one, it may mean bigger and rounder. For another, it may mean not adding size, but rather shaping your butt to be more round and firm.

• 8 Glute Machines – Enlarge your booty with these butt building machines you can use at home!

That said, the next part of our article will address whether your goal is to build bigger glutes or just tighten and firm up your glutes and how to effectively do each. I will then follow up with some very effective lunge exercises you can perform at the gym or at home with a helpful video demonstration.

And finally, you don’t want to miss out on my top 4 glute transformation tips to help guarantee results.

What is your Goal – Firming or Adding Size to your Glutes?

If your goal is to tighten and tone your glutes, you will want to execute the exercises below without adding weights and performing each exercise with high reps.

If however, your main goal is to add size while keeping your butt round and firm, you will need to use weights and use lower reps per set for each exercise.

Personally, I would suggest using both methods once per week, preferably three to four days apart; meaning two workouts per week. You can always adjust your glute building workout plan later as needed.

Let me emphasize this point again. Something you are not told on most blogs is that adding any significant amount of size to your glutes requires heavy resistance training. This means using weights or maybe even using something like resistance bands or booty bands. Not using weights will mostly tone and shape your glutes, but only add limited size.

So, if you run into an exercise routine that guarantees bigger glutes using only bodyweight exercises and not using weights or any other form of resistance, you are being miss-lead.

Don’t get me wrong. These booty building programs will work to a degree, but at some point, your glutes will no longer feel challenged after using the same resistance day in and day out. So if and when you do hit that wall, it is time to add some resistance to your workout.

How to Transform Your Glutes

The below exercises are guaranteed to transform your glutes into the shape you desire. These exercises will specifically target your glutes and activate muscle stimulation deep inside the muscle where it counts.

Goal #1: Toning & Firming Your Glutes

If your goal is to tone your glutes without adding any significant amount of size, perform each exercise below 2-3 or even 4 times per week. Perform 4 to 5 sets and 15 or more reps per set for each exercise. The key here is to perform high reps for each set.

Goal #2: Bigger Glutes

If your goal is to add quality size to your glutes, you must perform each exercise 1-2 times per week. Perform 3-4 sets and 8-10 reps for each exercise…and use weights (not your body weight). Always try to use the heaviest weights you can to finish each set. If you can do more than 10 reps, then you need to increase the weight.

An added tip for building bigger glutes is to give yourself at least 3 to 4 days of rest before your next butt workout and get enough protein in your diet for your glutes to grow. Not getting enough protein will sabotage your growth.

Try to get at least your body weight or a minimum of half your body weight in grams of protein. So for example, if you weigh 160 pounds, consume 80 to 160 grams of protein or more each day.

You will notice that my glute building workout plan is a variation of lunge exercises. Lunges are by far the best exercises for building quality glutes. Unlike squats, they are much more effective at targeting your glutes.

Also see my Top 10 Sandbag Lunges for Bigger Glutes & Smaller Waist

Top 5 Lunge Exercises – Your Road To Bigger Glutes

The following exercises can be done with a barbell weight, dumbbells, kettlebell weights, in some cases resistance bands for glutes, or just using your own body weight.

If needed, you can watch the video below to see how some of these lunges are performed.

#1 Backward Lunges – From a standing position, take a wide step backward and touch your knee to the floor. Raise back up to an upright position and repeat with the opposite leg.

#2 Forward Lunges – Pretty much the opposite of the reverse lunge.

#3 Lateral Lunges – From a standing position take a wide step to the side and drop until your leg is at least parallel to the floor and raise back up to the original position and repeat with the opposite leg.

#4 Curtsy Lunges – Almost the same as backward lunges accept that you cross your foot over and behind your other leg.

#5 Walking Lunges – My favorite among the lunge exercises is walking lunges. A good idea is to perform these last when your glutes are already pretty exhausted. To get a full-blown pump, keep your steps wide and make sure to touch your opposing knee to the floor when doing walking lunges.

12 Week Glute Transformation Tips For Success

If you want to be successful at building bigger and firmer glutes, I strongly suggest familiarizing yourself with the following glute workout tips. Following these tips will help make your workout routines more effective and give you much better results over time.

Glute Transformation Tip#1

Workout Intensity: To build bigger glutes you must increase intensity over time. This means adding weight to your exercises and forcing reps. You will not see any results or changes if you do the same exercises with the same weights every week and every month.

• Vibrating Foam Rollers – great to use on your glutes & thighs pre and post-workout!

So make sure to log your reps and sets, and how much weight you used for each. It only takes increasing the weights little by little, say every 2 weeks, to make progress. Don’t overdo it. Only adding 5 or 10 pounds every other week or so will make a huge difference in adding size and shape.

Tip#2

Protein is a must: How good would this booty building program be if I didn’t at least inform you of the importance of protein intake. Muscles need protein to grow. Therefore, no matter how hard you work out, if you are not getting at least .5 to 1 gram of protein per pound of bodyweight each day, you will not grow. For example, if you weigh 140 lbs. then get at least 70 to 140 grams of protein per day.

Tip#3

Glute Stretching: The importance of stretching before and during a workout is often overlooked. Glute stretching has many benefits. Some of which include reducing soreness and aiding in muscle growth.

Tip#4

Overtraining and cardio: Working out too often will not allow your muscles to recover and hinder growth. Keep your butt exercise routine under twice per week. You must allow your muscles to grow before you hit them again.

Cardio is great for cardiovascular health and for burning extra calories, but too much will take away from your muscle gains. Back off the cardio on your butt workout day and eat clean.

Tammy Hembrow Fitness Guide Pdf

Thanks for visiting our “Free Booty Building Workout Plans 12 Week Glute Program”.

If you’ve enjoyed this article and find our free butt workout programs to be helpful don’t forget to share us on Twitter or Facebook. It would be much appreciated.

With over 30 years of experience in strength training and fitness, Mark LaRue is the founder of Fitness Mastered, a blog to help educate fitness enthusiasts of all fitness levels, ages, and gender. We write topics that range from weight training tips and exercise routines to home workout machine and fitness related product reviews, to name a few.

30 Oct Tammy Hembrow Workout

Tammy Hembrow is an Instagram phenomenon. She’s a serial entrepreneur, brand ambassador and a mother of two. Tammy represents brands like Women’s Best, Gymshark and Protein World. She completely understands her followers, giving snippets of lifestyle thrown in with booty and product placement (see below), this has allowed her to develop a following in the millions because of it. We’ve taken note and decided to take a look at the Tammy Hembrow workout. Most notably, the 8 week booty guide.

A post shared by ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀Tammy ? (@tammyhembrow) on

To quote Tammy ‘This program is designed for anyone wanting to build a bigger, round, toned, and lifted butt. A lot of women think it’s impossible to go from pancake booty to a strong perky butt, but that’s exactly what I’ve done and that’s exactly what this program is designed to help you do.’

This guide is split up into 2 sections, weeks 1-4 ad 5-8 with a workout split solely focused on lower body sessions, training 3 days per week.

Click to go through to programme

Tammy includes recommendations for cardio and nutrition but only reference to a calorific surplus to build mass, and doesn’t really delve any deeper into it.

The guide (which you can find by clicking the image to the right) splits into exercise with images showing you form recommendations and open descriptions of each exercise. She also recommends leaving one rest day between workouts. I’d suggest leaving even more as you’ll see below.

Youtube Tammy Hembrow

Weeks 1-4 Day 1

• Barbell Squat – 3×12
• Split Squat – 3×12 per leg
• Wide stance leg press – 3×12
• Back extension – 3×12
• Barbell hip thrust – 3×12
• Cable kick back – 3×15 per leg

Day 2

• Barbell Squat – 3×12
• Straight leg deadlift – 3×12
• Weighted lunges – 3×12 per leg
• Smith Machine Step Up – 3×12 per leg
• Sumo Squat walk with pulse – 3×12
• Squat Jumps – 3×20

Day 3

• Barbell Squat – 3×12
• Barbell Hip thrusts – 3×12
• Fire Hydrant – 3×20 per leg
• Cable Kick Back – 3×15 per leg
• Cable Hip abduction – 3×12 per leg
• Squat pulse 40 seconds into squat jump 40 seconds

Weeks 5-8 Day 1

• Barbell Squat – 3×12
• Single leg, leg press – 3×12 per leg
• Smith Machine step up – 3×12 per leg
• Barbell Glute Bridge – 3×12
• Cable Kick Back – 3×15 per leg

Tammy Hembrow Workout Plan Free Pdf

Day 2

• Smith Machine Sumo Squat – 3×12
• Smith Machine Reverse Lunge – 3×12 per leg
• Elevated kettlebell sumo squat – 3×12
• Single leg glute bridge – 3×15 per leg
• Smith machine donkey kick – 3×12 per leg
• Squat pulse 40 seconds into squat jump 40 seconds

Tammy Hembrow Fitness

Day 3

• Barbell Squat – 3×12
• Split Squat – 3×12 per leg
• Barbell Glute Bridge – 3×12
• Walking lune with pulse – 3×12 per leg
• Cable kick back – 3×15 per leg
• Squat pulse 40 seconds into squat jump 40 seconds

Tammy Hembrow Wiki

Our Review of the Tammy Hembrow Workout

Tammy Hembrow’s booty building guide is full of volume, and at first glance, each workout would take well over an hour, potentially an hour and a half if you partake in some cardio. So they’re not for those that have time sensitive training. You are also hitting legs 3x per week, there are snippets of lower back and core, but you’ll begin to see imbalances. That’s not such a bad thing if your goal is to build booty, but overall, probably training legs twice a week is enough.

The nature of this being a downloadable PDF rather than a tailored programme makes it non specific to the user. It is solely geared towards ladies who would like to build their butt. However, some females may respond better to lifting heavier weights in a lower rep range, some may find that hypertrophy exercises in the 12 rep range do nothing for them. So really, analysing your reaction to the workouts and varying them will only leave you in good stead. I personally would be worn out after 3-4 exercises let alone 6 per training day for large muscle groups with compounds.

What I would say is that this guide is great for the instagrammer who has seen Tammy and wants to grow her butt, but hasn’t really trained before. By hitting legs 3x a week, you’ll definitely notice a difference, but learn how your body responds, make changes and definitely incorporate some other work into your week.

Please let us know in the comments if you’ve given this a go and how you responded to it!