BOOTY BUILDING VOL 2
Week 13 days per week (30 - 60 Min training)Rest 4 days
Week 23 days per week (30 - 60 Min training)Rest 4 days
Week 33 days per week (30 - 60 Min training)Rest 4 days
Week 43 days per week (30 - 60 Min training)Rest 4 days
Level Up Your Glutes in 30 Days! the next step in your glute-building journey! If you’ve completed Vol 1 and are ready to take your results to the next level, this program is designed to challenge you with advanced workouts, refined nutrition strategies, and lifestyle habits that will help you sculpt, strengthen, and define your glutes like never before. Whether you’re looking to add more curves, improve your strength, or push past a plateau, Vol 2 is here to help you achieve your goals in just 30 days.
This program builds on the foundation you’ve already established, introducing more intense exercises, progressive overload techniques, and advanced training methods to maximize muscle growth and definition. You’ll continue working out from home with minimal equipment, but this time, the intensity is dialed up to ensure your glutes are constantly challenged.
But remember, building a stronger, more sculpted booty isn’t just about exercise—it’s about fueling your body properly and maintaining a lifestyle that supports your goals. That’s why Vol 2 includes detailed diet guidance tailored to your advanced needs, as well as lifestyle tips to help you stay consistent, recover effectively, and maintain your progress long-term.
Are you ready to level up your glutes, push your limits, and see even more incredible results? Let’s dive into Booty Build At Home Program: Vol 2 and take your booty-building journey to new heights!
Diet Guidance for Booty Building Program: Vol 2
1. Macronutrient Adjustments
As your workouts become more intense, your body will need more fuel to perform and recover. Here’s how to adjust your macronutrient intake:
Protein: Increase to 1-1.2 grams of protein per pound of body weight to support muscle repair and growth. Prioritize lean sources like chicken, turkey, fish, eggs, tofu, Greek yogurt, and protein powder.
Carbohydrates: Carbs are crucial for energy during high-intensity workouts. Aim for 2.5-3.5 grams of carbs per pound of body weight, focusing on complex carbs like oats, quinoa, brown rice, sweet potatoes, and fruits.
Healthy Fats: Maintain a moderate intake of healthy fats (about 0.4-0.5 grams per pound of body weight) to support hormone production and overall health. Include sources like avocados, nuts, seeds, olive oil, and fatty fish.
2. Caloric Intake
To Build Muscle: If your goal is to add more size to your glutes, aim for a slight caloric surplus (300-500 calories above maintenance). Track your progress and adjust as needed.
To Tone and Define: If you’re focusing on fat loss while maintaining muscle, aim for a slight caloric deficit (200-300 calories below maintenance) while keeping protein intake high.
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., a turkey sandwich on whole-grain bread with a side of fruit).
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 a banana or grilled chicken with quinoa).
Snacks: Incorporate protein-rich snacks between meals to keep your metabolism active and support muscle repair (e.g., cottage cheese with pineapple or a handful of trail mix).
4. Hydration
Stay hydrated by drinking at least 2-3 liters of water daily. 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: Vol 2
Your lifestyle plays a crucial role in achieving your advanced booty-building goals. Here’s how to optimize your habits for maximum results:
1. Prioritize Sleep
Aim for 7-9 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. Progressive Overload
Continuously challenge your muscles by increasing weights, reps, or intensity in your workouts. This is key to breaking through plateaus and building stronger glutes.
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 new, challenging goals for Vol 2 and celebrate your progress along the way.
Stay motivated by tracking your workouts, taking progress photos, and reminding yourself of how far you’ve come.
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 advanced 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 for Vol 2
Here’s an example of what a day on the Booty Build At Home Program: Vol 2 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.
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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
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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 ❤