BOOTY BUILDING VOL 1
Week 14 days per week (10 - 40 Min training)Rest time: 3 days
Rest DayWeek 24 days per week (10 - 40 Min training)Rest time: 3 days
Week 34 days per week (30 - 60 Min training)Rest time: 3 days
Week 44 days per week (30 - 60 Min training)Rest time: 3 days
Welcome to the Booty Build At Home Program: Vol 1, your ultimate guide to sculpting, toning, and building stronger, more defined glutes—all from the comfort of your home! Whether you`re looking to enhance your curves, improve your strength, or boost your confidence, this 30-day program is designed to help you achieve your booty goals with a combination of targeted workouts, expert diet guidance, and lifestyle tips tailored to support your transformation.
This program is perfect for anyone, regardless of fitness level. You don’t need a gym membership or fancy equipment—just your body, a few basic tools (like resistance bands or dumbbells, if available), and the determination to commit to 30 days of consistent effort. Each week, you’ll follow a progressive workout plan that focuses on activating and growing your glute muscles through my effective exercises.
But building a stronger, shapelier booty isn’t just about exercise—it’s also about fueling your body properly. That’s why this program includes diet guidance to help you optimize your nutrition for muscle growth and fat loss. You’ll learn how to incorporate the right balance of protein, healthy fats, and carbohydrates into your meals, along with tips for staying hydrated and choosing nutrient-dense foods that support your fitness goals.
Finally, I’ll dive into lifestyle habits that complement your booty-building journey. From the importance of rest and recovery to tips for staying motivated and consistent, this program is designed to help you create sustainable habits that extend beyond the 30 days.
Are you ready to transform your glutes, boost your confidence, and feel stronger than ever? Let’s get started on this 30-day journey to a better booty and a healthier, happier you!
Here’s a detailed breakdown of the diet guidance
1. Macronutrient Balance
To build and tone your glutes, you need to focus on consuming the right balance of macronutrients:
Protein: Essential for muscle repair and growth. Aim for 0.8-1.2 grams of protein per pound of body weight daily. Include lean sources like chicken, turkey, fish, eggs, tofu, Greek yogurt, cottage cheese, and plant-based options like lentils and beans.
Carbohydrates: Your body’s primary energy source, especially for intense workouts. Focus on complex carbs like oats, quinoa, brown rice, sweet potatoes, whole-grain bread, and fruits.
Healthy Fats: Support hormone production and overall health. Incorporate sources like avocados, nuts, seeds, olive oil, and fatty fish (e.g., salmon).
2. Caloric Intake
To Build Muscle: You need to be in a slight caloric surplus. Aim to consume 250-500 calories above your maintenance level daily. Use a calorie-tracking app to estimate your needs based on your age, weight, activity level, and goals.
To Tone and Define: If you’re looking to lose fat while building muscle, aim for a slight caloric deficit or maintenance level while prioritizing protein intake.
3. Meal Timing
Pre-Workout: Eat a balanced meal 1-2 hours before your workout. Include carbs for energy and protein for muscle support (e.g., oatmeal with peanut butter and a banana).
Post-Workout: Refuel within 30-60 minutes after exercising. Focus on protein and carbs to repair muscles and replenish glycogen stores (e.g., a protein shake with fruit or grilled chicken with sweet potatoes).
Snacks: Incorporate protein-rich snacks between meals to keep your metabolism active and support muscle repair (e.g., Greek yogurt with berries, hard-boiled eggs, or a handful of almonds).
4. Hydration
Drink at least 2 liters of water daily to stay hydrated, support muscle function, and aid recovery.
Add electrolytes (e.g., coconut water or electrolyte tablets) if you’re sweating heavily during workouts.
5. Foods to Focus On
Protein-Rich Foods: Chicken, turkey, fish, eggs, tofu, tempeh, Greek yogurt, cottage cheese, protein powder.
Complex Carbs: Oats, quinoa, brown rice, sweet potatoes, whole-grain bread, fruits, and vegetables.
Healthy Fats: Avocados, nuts, seeds, olive oil, coconut oil, fatty fish.
Fiber-Rich Foods: Leafy greens, broccoli, beans, lentils, and whole grains to support digestion and overall health.
6. Foods to Limit
Processed sugars and refined carbs (e.g., candy, soda, white bread).
Trans fats and highly processed foods (e.g., fried foods, packaged snacks).
Excessive alcohol, which can hinder muscle recovery and fat loss.
Lifestyle Tips for Booty Building Success
Your lifestyle plays a crucial role in achieving your booty-building goals. Here’s how to optimize your habits for maximum results:
1. Prioritize Sleep
Aim for 6 - 9 hours of quality sleep per night. Sleep is when your body repairs and builds muscle. Lack of sleep can hinder recovery and increase cravings for unhealthy foods.
2. Stay Consistent
Stick to your workout schedule and meal plan. Consistency is key to seeing progress over 30 days.
Track your workouts and meals to stay accountable and monitor your progress.
3. Active Recovery
Incorporate light activities like walking, yoga, or stretching on rest days to improve circulation and reduce muscle soreness.
Avoid overtraining—your muscles need time to recover and grow.
4. Mindset and Motivation
Set realistic goals and celebrate small wins along the way (e.g., completing a challenging workout or sticking to your meal plan for a week).
Surround yourself with positive influences, whether it’s a workout buddy, online community, or motivational content.
5. Stress Management
High stress levels can increase cortisol, which may hinder muscle growth and fat loss. Practice stress-reducing activities like meditation, deep breathing, or journaling.
6. Supplementation (Optional)
While not necessary, supplements can support your goals:
Protein Powder: Convenient way to meet your protein needs.
Creatine: Helps improve strength and muscle growth.
BCAAs or EAAs: Supports muscle recovery during intense workouts.
Sample Daily Meal Plan
Here’s an example of what a day on the Booty Build At Home Program might look like:
Breakfast: 3 scrambled eggs with spinach, 1 slice of whole-grain toast, and 1/2 avocado.
Snack: Greek yogurt with a handful of berries and a drizzle of honey.
Lunch: Grilled chicken breast, quinoa, and roasted vegetables.
Snack: Apple slices with 1 tablespoon of almond butter.
Dinner: Baked salmon, sweet potato, and steamed broccoli.
Post-Workout: Protein shake with a banana.
-------
IMPORTANT: Be recovered for your sessions, get enough sleep regularly and listen to your body.
Begin with 1 video per day or do all as your strength levels/schedules. Rest 2 weeks before you start a new program
Frequently Asked Questions
Collapse AllInspired And Motivated Community
Hello Inshape sculptors! thank you for being patient to go through hard work till you see changes. Surround yourself with motivation, limit unhealthy food, take your Before photos and don’t forget to like, comment and watch the ads Inshapefam ❤