Booty Focused Full-Body Workout (3 Days a Week)

Rest Between Sets: 60-90 seconds
Focus: Glute activation and growth, leg shaping, and core strength.

Day 1: Glutes and Legs

1. Dumbbell Goblet Squat
   3 sets x 12-15 reps
   (Hold one dumbbell at chest level, squat deeply while keeping your chest upright. Focus on engaging the glutes and quads as you come back up.)
2. Dumbbell Romanian Deadlift
   3 sets x 12-15 reps
   (Hinge at the hips, keeping a slight bend in the knees. Lower the dumbbells slowly, feeling a stretch in the hamstrings, then squeeze the glutes to return to standing.)
3. Dumbbell Sumo Squat
   3 sets x 12-15 reps
   (Wider stance with toes pointed outward, hold one dumbbell with both hands between your legs, squat down and focus on engaging the glutes and inner thighs.)
4. Dumbbell Bulgarian Split Squat
   3 sets x 10-12 reps per leg
   (Rest one foot on a bench or elevated surface behind you, squat down, and focus on the glutes and quads of the front leg.)
5. Dumbbell Hip Thrust (Floor Thrusts)
   3 sets x 12-15 reps
   (Sit on the floor with your back against a bench or sturdy surface, place the dumbbell on your hips, and thrust your hips upward while squeezing your glutes at the top.)
6. Dumbbell Step-Ups
   3 sets x 12-15 reps per leg
   (Step onto a bench or elevated surface with one leg, focusing on glute engagement and driving through the heel of the foot that’s on the step.)
7. Glute Bridge (Bodyweight or with Dumbbell)
   3 sets x 15-20 reps
   (Lie on your back with knees bent, feet flat on the floor. Place a dumbbell on your hips and lift your hips toward the ceiling while squeezing your glutes at the top.)

Day 2: Glutes, Legs, and Core

1. Dumbbell Curtsy Lunges
   3 sets x 10-12 reps per leg
   (Step one leg diagonally behind you into a lunge, keeping your chest upright. Focus on glute activation and feeling the burn in the outer glutes.)
2. Dumbbell Walking Lunges
   3 sets x 12-15 steps per leg
   (Holding a dumbbell in each hand, step forward into a lunge, keeping the knee behind the toes. Push off the front foot to step into the next lunge.)
3. Dumbbell Deadlifts (Sumo Style)
   3 sets x 12-15 reps
   (Wider stance with toes pointed outward, hinge at the hips, and lower the dumbbells to the floor. Focus on engaging the glutes and hamstrings as you lift the dumbbells back up.)
4. Dumbbell Kickbacks
   3 sets x 12-15 reps per leg
   (Place hands on a bench or sturdy surface, and kick one leg back while keeping the knee straight. Focus on squeezing the glutes at the top of each rep.)
5. Dumbbell Lateral Lunges
   3 sets x 10-12 reps per side
   (Step out to the side with one leg, keeping the other leg straight. Hold a dumbbell in each hand and push through the heel of the bent leg to return to standing.)
6. Dumbbell Abductors (Lying Side Leg Raises)
   3 sets x 15-20 reps per leg
   (Lie on your side, holding a dumbbell on the top leg, and lift it toward the ceiling, focusing on the outer glutes and hip area.)
7. Plank with Dumbbell Drag
   3 sets x 30-45 seconds
   (Hold a plank position while dragging one dumbbell across the floor from side to side, engaging the core and glutes for stability.)

Day 3: Glutes, Legs, and Core

1. Dumbbell Hip Thrusts (Floor or Bench)
   3 sets x 12-15 reps
   (With your back against a bench or surface, place the dumbbell on your hips and thrust your hips upward, squeezing the glutes at the top.)
2. Dumbbell Front Squats
   3 sets x 12-15 reps
   (Hold one dumbbell in each hand at shoulder height, squat down while keeping the chest upright. Focus on quads and glute engagement as you rise.)
3. Dumbbell Squat Pulses
   3 sets x 20 pulses
   (At the bottom of a squat, pulse up and down just a few inches, keeping tension on the glutes and quads.)
4. Dumbbell Reverse Lunges
   3 sets x 10-12 reps per leg
   (Step one leg back and lower your body into a lunge, focusing on the glutes as you push back to standing.)
5. Dumbbell Glute Bridge
   3 sets x 15-20 reps
   (Place a dumbbell on your hips and raise your hips off the floor, squeezing the glutes at the top for maximum contraction.)
6. Dumbbell Side Lateral Raises
   3 sets x 12-15 reps
   (While standing tall, raise the dumbbells out to the side, keeping your arms straight to target the side glutes and hip area.)
7. Russian Twists (Bodyweight or with Dumbbell)
   3 sets x 20 reps per side
   (Sit on the floor, hold a dumbbell with both hands, and twist from side to side to engage the core and obliques.)

Additional Tips for Booty Gains:

• Progressive Overload: Gradually increase the weight of the dumbbells as you get stronger. If you can’t increase weight, increase reps or sets.
• Mind-Muscle Connection: Focus on really squeezing the glutes during each exercise to maximize the effectiveness.
• Form: Make sure to perform each exercise with correct form to avoid injury and ensure maximum muscle activation.
• Nutrition: Eat a balanced diet with adequate protein intake (1.2-1.5g per pound of body weight) to support muscle growth, and maintain a slight caloric surplus for muscle gain.
• Rest: Aim for 7-9 hours of sleep each night to allow muscles to recover and grow.