BOOTY BUILDING VOL 3
Week 1Rest day vary depends on how you feel after each workout
Week 2
Week 3
Week 4
Congratulations on making it to Booty Build At Home Program: Vol 3—the ultimate level in your glute-building journey! By now, you’ve built a strong foundation with Vol 1 and pushed your limits with Vol 2. This program is designed to take your results to the next level, helping you master your glutes with advanced workouts, a new and optimized diet plan, and lifestyle strategies that will maximize your progress. Whether you’re aiming for peak muscle definition, enhanced strength, or breaking through a plateau, Vol 3 is here to help you achieve your most ambitious booty goals in just 30 days.
This program introduces next-level training techniques, including advanced resistance exercises, plyometrics, and targeted activation drills to ensure your glutes are constantly challenged. You’ll continue working out from home with minimal equipment, but the intensity and complexity of the workouts are designed to push you further than ever before.
Vol 3 includes a completely revamped diet plan 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 master your glutes, push your limits, and achieve your most impressive results yet? Let’s dive into Booty Build At Home Program: Vol 3 and take your booty-building journey to the pinnacle of success!
New Diet Guidance for Booty Building Program: Vol 3
To support your advanced workouts and maximize muscle growth, your nutrition needs to be more precise than ever. Here’s a detailed breakdown of the new diet guidance for Vol 3:
1. Macronutrient Optimization
At this stage, your body requires a finely tuned balance of macronutrients to fuel performance and recovery:
Protein: Increase to 1.2-1.5 grams of protein per pound of body weight to support advanced muscle repair and growth. Prioritize high-quality sources like lean meats, fish, eggs, tofu, tempeh, Greek yogurt, and protein powder.
Carbohydrates: Carbs are essential for energy during high-intensity workouts. Aim for 3-4 grams of carbs per pound of body weight, focusing on nutrient-dense, complex carbs like oats, quinoa, brown rice, sweet potatoes, and fruits.
Healthy Fats: Maintain a moderate intake of healthy fats (about 0.5-0.6 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 and definition 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 and Frequency
Pre-Workout: Eat a balanced meal 1-2 hours before your workout. Include carbs for energy and protein for muscle support (e.g., a chicken and quinoa bowl with veggies).
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 salmon with sweet potatoes).
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).
Meal Frequency: Consider eating 4-6 smaller meals per day to keep your energy levels stable and support muscle growth.
4. Hydration
Stay hydrated by drinking at least 2 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 3
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 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. 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 3 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 3
Here’s an example of what a day on the Booty Build At Home Program: Vol 3 might look like:
Breakfast: Protein-Packed Smoothie Bowl
Snack: Savory Rice Cakes
Lunch: Turkey and Avocado Wrap
Snack: Cottage Cheese and Fruit
Dinner: Grilled Shrimp and Quinoa Salad
Post-Workout: Chocolate Peanut Butter Protein Shake
Snack: Greek Yogurt Parfait (optional if needed)
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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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