If you don’t have the booty you want, this 12 week Brazilian booty squat gym routine is for you.
This routine will have you doing highly effective exercises to tone your booty and your legs.
12 Week Brazilian Booty Squat Gym Routine Schedule
- Sunday – Off
- Monday – Workout A
- Tuesday – Off
- Wednesday – Workout B
- Thursday – Off
- Friday – Workout C
- Saturday – Off
12 Week Brazilian Booty Squat Gym Routine Breakdown
This routine is going to work in three 4 week blocks:
- The first 4 weeks will implement lighter weights and higher reps, more body weight workouts, and more accessory work. Start with 50% weight of your max and increase 5% each week.
- The second 4 weeks will implement heavy lifting; this means heavy squats and stiff leg deadlifts and less accessory work. Start with 85% weight of your max and increase 5% each week.
- The final 4 weeks will implement moderate weights and minimal accessory work. Start with 70% of your max and increase 5% each week.
Block 1
| Workout A | ||
| Exercise | Sets | Reps |
|---|---|---|
| Barbell Squats | 4 | 15 |
| Walking Lunges | 4 | 20 |
| Pistol Squats | 5 | 20 |
| Workout B | ||
| Exercise | Sets | Reps |
|---|---|---|
| Goblet Squats | 4 | 20 |
| Leg Curl Machine | 4 | 20 |
| Stiff Leg Barbell Deadlift | 5 | 15 |
| Workout C | ||
| Exercise | Sets | Reps |
|---|---|---|
| Front Squats | 4 | 15 |
| Leg Extension Machine | 5 | 20 |
| Reverse Hyperextension | 5 | 20 |
Workout Tips
- Pick a reasonable weight – This routine can be run multiple times so you should start at a reasonable weight you won’t burn out in your first week.
- Practice your form – This is the time to get used to these effective exercises. This routine is setting you up for success.
- Shorten your rest times – Keep your heart rate racing! This will help build endurance and will improve your conditioning.
Block 2
| Workout A | ||
| Exercise | Sets | Reps |
|---|---|---|
| Barbell Squats | 5 | 3 |
| Leg Press | 5 | 5 |
| Stiff Leg Barbell Deadlifts | 5 | 5 |
| Workout B | ||
| Exercise | Sets | Reps |
|---|---|---|
| Goblet Squats | 5 | 5 |
| Hack Squat Machine | 5 | 5 |
| Leg Extension Machine | 5 | 5 |
| Workout C | ||
| Exercise | Sets | Reps |
|---|---|---|
| Front Squats | 5 | 5 |
| Leg Extension Machine | 5 | 5 |
| Weighted Reverse Hyperextension | 5 | 5 |
Workout Tips
- Take your time between sets – Sit and rest between your sets so you can safely lift heavier weights.
- Form over weight – Be sure to pick a weight that will make you struggle to get that last rep but don’t break form to do so. If you want to learn how to compete in powerlifting, I will give you tips for success.
- Break personal records – This is the time to break some personal records and get your confidence up with your weight training.
Block 3
| Workout A | ||
| Exercise | Sets | Reps |
|---|---|---|
| Barbell Squats | 4 | 8 |
| Stiff Leg Barbell Deadlifts | 4 | 8 |
| Single Leg Stiff Leg Dumbbell Deadlifts | 4 | 8 |
| Workout B | ||
| Exercise | Sets | Reps |
|---|---|---|
| Hack Squat Machine | 4 | 8 |
| Leg Extension Machine | 4 | 8 |
| Reverse Walking Lunges | 4 | 8 |
| Workout C | ||
| Exercise | Sets | Reps |
|---|---|---|
| Paused Rep Goblet Squats | 4 | 8 |
| Weighted Reverse Hyperextensions | 4 | 8 |
| Leg Curl Machine | 4 | 8 |
Workout Tips
- Push yourself hard – This is the last block for this routine, time to really kick it into gear. Since you just lifted heavy for 4 straight weeks, this weight will feel light and will really keep you motivated.
- Keep your form in check – These moderate weight reps will test your muscle endurance and will give your booty a run for its money.
- Paused Rep Goblet Squats – At the bottom of your squat, pause for 2 seconds before coming back up. Once you are up squeeze your butt and legs hard for 1 second before starting your next rep.
Recommended Supplements
While I always push healthy foods over any supplement, here are a few supplements I use and recommend trying.
Optimum Nutrition Creatine Monohydrate – This is the most studied supplement in the fitness industry. This will increase your performance in the gym, give you more energy, and keep you from getting super sore after working out.
Met-Rx Active Woman Multivitamin – Being active puts a strain on your body. Using a multivitamin along with a well-balanced diet will give your body the recovery it needs to stay active and pain-free.
Optimum Nutrition Fish Oil Softgels – Fish oil softgels are the best way to get DHA and EPA. These are essential fats that cannot be made in the body but can be ingested through eating foods like salmon. Fish oil supplements are important for joint health and also helps you enjoy a pain-free active lifestyle.
MTS Drop Factor – If you are looking to peel off some body fat, I recommend MTS’ Drop Factor. This is a great formula that will give you energy when you are on a calorie deficit for losing weight.
12 Week Brazilian Booty Squat Gym Routine Diet Tips
Challenge yourself through these 12 weeks to change your food choices to healthier alternatives.
Whatever your indulgence is, I want you to keep enjoying them.
It has been said to take 21 days to create a new habit.
This means over the course of these 12 weeks, you can create 4 new healthy habits.
Healthy Habit Examples
No More Second Helpings For Meals
Learn to cook less or pack the leftovers to eat another day.
Cut the Soda
Cutting out soda from your diet is the easiest way to start losing weight.
I’m not so hung up on the sugars as I am the calories.
Giving up 2 canned sodas a day will give you at least a 300 calorie deficit than what you’ve been consuming.
Simply cutting out soda will help you lose over a pound every 2 weeks without having to do anything.
Change the Types of Foods You Snack On
I have had a few clients say they cannot go without snacking during the day at their desk job.
My solution was to give them some fruit or vegetable they enjoyed and told them to eat as much as you want.
It’s easy to eat an entire sleeve of Pringles in a day which is about 900 calories.
Instead, try eating 9 bananas which also equal 900 calories; it’s almost impossible.
Walk It Out
Take a walk every day; ideally in the morning before breakfast.
This has been studied and proven time and time again that walking in the morning in a fasted state helps burn fat, which will help show off your awesome new booty.
I could list many more healthy habits, but I think you get the point.
Making small positive changes each day leads to success. There is no overnight magic trick.
If you have any comments or questions, leave them below.
Be sure to share this article and inspire your friends!
i loved this blog! I can’t wait to start my new lifestyle and get my new booty!! I’d love to hear more healthy tips, thanks!
No problem, I’m glad you find it helpful!
(I didn’t fully understand “fill in the website information”, but I found you through Pinterest)
Thank you for the streamlined workout plan and tips. Although, I do not understand – am I supposed to choose a,b OR c (from each block/week) for each day I work out? Or am I supposed to do workout A for the first day of the week, B for the second workout of the week, and C for the third workout of the week?
Thanks in advance. 🙂
Christie
Hi Christie 🙂
Thank you for the kind words, I’m glad you found us! You will do Workout A the first day of the week, Workout B the next day you go, and Workout C the next day. I generally give an example on a Monday/Wednesday/Friday schedule.. On Monday you’ll do Workout A, Wednesday you’ll do Workout B and then Friday you’ll do Workout C.
Let me know if you have any more questions!
Hi thanks so much I love this blog and the workouts, they are so simple to understand.
One question I’d love to know is I want to do a 4 day workout but also add some stuff in to get a toned bum. How could I implement all of this so I’m doing the whole body but emphasizing on the bum?
Thanks
Alicia,
Thank you for the kind words, I would suggest adding a little bit more volume for the exercises that hit the bum. Maybe do an extra set of 8 or 12 (whatever you are currently doing) or you could also do some body weight exercises on your days off to target that area.
Once you get better with your form, you will learn how to “control” your bum and you will be able to get a better squeeze every rep you take. This is something that you will learn over time and will help you tremendously. The results come with consistency and progression.
If you have any more questions, feel free to ask!
Thanks so much .
This is my current workout that I do 4 day’s per week. (I have just started)
Smith squats- 3/15
Bulgarian- 3/10
Fit ball lifts- 3/15
Dumbbells:
Shoulder press- 3/15
Bicep curl- 3/15
Lat raises- 3/15
Tricep kick back- 3/15
And cardio hiit- bike intervals 2 min paced 1 min fast for 30 min.
By doing this 4 days per week will I see results? And how long do results usually take to notice?
I don’t have much weight to lose I’m 62kgs and 158cm high so I’m hoping the above will be enough to get me toned with some weight loss and a good booty lol.
And of course I have changed my diet too
Thanks so much again and sorry for all the questions.
Alicia,
No worries on questions. I like to help everybody and answering questions is one of the ways I can 🙂
As long as you strive to use more weight if you use any or go for more reps, you will certainly see a change as long as you change your diet to fit.
Quick question..I have always been small framed and I am actually looking to gain weight. I want to start this 12 week Brazilian Booty program. Do you have any advice on gaining weight and doing a program? I have always had a issue with gaining weight. Any advice would be greatly appreciated.
Danielle, you need to start tracking your food. As you track your food you track your weight. You’re going to find out how many calories you need to maintain weight. Your goal is to then eat ~200 calories more than that, consistently, daily. You’re going to gain weight. I promise you that you aren’t eating enough if you aren’t gaining any weight 🙂
Hi. Question. It states to use the Optimum Nutrition Creatine monohydrate, which is preferred, the capsules or the powder?
Whichever you prefer. The capsules are a lot more portable for sure.