Tired of your saggy or flat bum? We alongside thousands of women know how you feel! So we have created a must-try easy solution to fix the sag and add some perk to your bum. The Butt Lift & Toned Legs – 6 Week Training Plan!

NOTE: This program should be used twice a week and replace your current lower body training regime.

Example training schedule:

  • MON - Legs & Glutes
  • TUE - Upper Body
  • WED - Rest Day
  • THU - Legs & Glutes
  • FRI - Abs
  • SAT - Full Body
  • SUN - Rest Day

Workout Summary

  • Women
  • Legs & Glutes
  • Session Duration: 45-60mins
  • Frequency: 2x per Week
  • 6 Weeks Total
  • Fat Loss
  • Muscle Growth
  • Muscle Strength
  • Muscle Endurance

Training Notes

For the best results always use a weight heavy enough to make your last rep feel impossible.

Recommended Supplement Stack

Supplementation is not compulsory to see results with our programs and plans. However, we recommend them for those who continue to struggle to get an adequate amount of nutrients from their nutrition.

  • Whey or Vegan Protein Isolate
  • BCAA's

Legs & Glutes Week 1

Warm-up program:

steady state: moderate speed

Total time: 5-10 Minutes

equipment: x-trainer

Main Session:

sets: 5 | Reps: 18

exercises: 1, 2, 3

sets: 4 | reps: 18

exercises: 4, 5

tempo: 2:1:0:2

rest: 45-60 seconds

1 – Goblet Squat

2 – lateral lunges

3 – lying or seated leg curl

4 – fire hydrants

5 – Weighted glute bridges + 20 sec Hold on last rep 

End Cardio:

jogging

incline: 6%

Total Time: 8 MINUTES

equipment: treadmill

Legs & Glutes Week 2 & 3

Warm-up program:

cycling

Total time: 10 Minutes

equipment: upright bike

Main Session:

sets: 4

reps: 15

TEMPO: 2:1:2:0

REST: 60 SECONDS

1 – Dumbbell wide squat

2 – dumbbell lateral lunges

3 – Seated or Lying Leg curl

4 – Fire hydrants

5 – Bird dog

End Cardio:

jogging

incline: 3%

total time: 5 MINUTES

Equipment: treadmill

Legs & Glutes Week 4 & 5

Warm-up program:

intervals: 1min steady / 30 seconds sprint

total time: 10 minutes

Equipment: x-trainer

Main Session:

sets: 4 | Reps: 10

exercises: 1,2,3

Sets: 3 | reps: 10

exercises: 4,5

tempo: 2:0:2:0

REST: 60 SECONDS

1 – Dumbbell squat

2 – dumbbell curtsy lunges

3 – barbell hip thrust + 10 sec hold on last rep

4 – Dumbbell deadlifts + 5 half reps at end of set

5 –  Weighted glute bridge + 30 sec hold on last rep

End Cardio:

H.i.i.t: 30 sec slow / 30 sec sprint

total time: 5 MINUTES

equipment: upright bike

Legs & Glutes Week 6

Warm-up program:

jogging

incline: 4%

TOTAL time: 10 minutes

exercise: treadmill

Main Session:

SETS: 5 | reps: 15

exercises: 1, 2

Sets: 4 | reps: 15

exercises: 3,4,5

Sets: 3 | reps: 15

exercises: 6,7

Rest: 60-90 seconds

TEMPO: 2:0:2:0

1 – Barbell Squat

2 – barbell deadlift

3 – barbell hip thrust + 15 sec hold on last rep

4 – dumbbell curtsy lunge

5 – weighted glute bridges + 30 sec hold on last rep

6 – fire hydrants

7 – donkey kicks 

End Cardio:

H.i.i.t: 30 sec slow/30 sec sprint

total time: 5 minutes

exercise: upright bike

Are You TAGGING Your Gains on SOCIAL MEDIA??

Putting your goals and progress out to the world is one way to keep you motivated and consistent. We are here to help and love shouting out your progress, tips and comments to our IG Community.

Tag @MrandMrsMuscle and Hashtag #MrandMrsMuscle in your story or feed posts to feature!