Gluteus (Butt) Specialization Workout

 ***Add this program on an separate day at the end of training week.

****Add Deadlifts to back day

*****Keep leg day and all other training the same.

*Deep Squats – 3 sets of 8 reps (after two light warm-up sets)
Use this temp 1 – 2 – 1 - one second to lower to the floor, a two-second hold at the bottom and one second to rise to standing.
...
*Walking Lunges - 3 sets of 10 steps with each leg
Use this temp 1 – 2 – 1 - one second to lower to the floor, a two-second hold at the bottom and one second to rise to standing.

Treadmill Walking on steep incline - 15 mins

Superset Bulgarian Squats with Glute Kickbacks - 3 sets of 10 steps with each legs

Superset Bodyweight Jump Squats with *Pile Squats - 3 sets of 8 reps

*Use dumbbell(s)

*No rest between exercises on supersets - 2 minutes rest between sets.

Once a week is enough for a Gluteus specializing workout as like every other muscle it needs rest and its getting direct work in this program but its also getting indirect workout from all other training done in the week.