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Jamie Eason's Booty-Building Plan

Want a taste of how Jamie Eason trains? Check out her new glute-focused workout program and go from flat to "all that"!

Since having my baby, my booty has been feeling a little flat. So lately, I've been training to build it up! I've even created a whole 12-week program to hit that goal. It's called "From Flat to All That." You can find all the details on my blog!

Although these workouts are just a sample of one week, you can use them as long as you'd like. Just remember that the workouts are meant to prioritize glute training—that's why there's a whole day dedicated to the booty! But don't worry, you won't neglect the rest of your body.

Although these workouts are just a sample of one week, you can use them as long as you'd like. Just remember that the workouts are meant to prioritize glute training—that's why there's a whole day dedicated to the booty!

If you want a bootyful transformation, you're going to have to lift some heavy weight. You'll notice that that first couple of exercises each day require fewer reps. On those lifts, challenge yourself to use heavy weight, and turn that pancake into a peach!

Monday: Shoulders, triceps, and cardio
1

Push-up

3 sets of 8 reps
Pushups Pushups

2

Barbell Thruster (shown with kettlebells)

3 sets of 8-10 reps
Kettlebell Thruster Kettlebell Thruster

3

Triceps cable rope push-down

3 sets of 8-12 reps
Triceps Pushdown - Rope Attachment Triceps Pushdown - Rope Attachment

4
Standing Dumbbell Triceps Extension Standing Dumbbell Triceps Extension

5

Cable Rear-Delt Fly

3 sets of 8-12 reps
Cable Rear Delt Fly Cable Rear Delt Fly

6

Arnold Press

3 sets of 8-12 reps
Arnold Dumbbell Press Arnold Dumbbell Press

7

Lateral Raise

3 sets of 8-12 reps
Side Lateral Raise Side Lateral Raise

8

HIIT cardio

20 min.
Running, Treadmill Running, Treadmill


Monday notes

  • If regular push-ups are too difficult, then do them on your knees. Remember to keep your elbows in as you do them—don't let them flare out.
  • What you do for high-intensity interval training (HIIT) is completely up to you. You can sprint on a treadmill, bike, or stairmill. Or, you can do battleropes or medicine ball slams. The point is to try to work at 85 percent and then rest at a 1:1 ratio. So, if you work for 30 seconds, rest for 30 seconds. After 20 minutes, you should be spent!

Tuesday: Glutes and abs
1

Barbell Hip Thrust

3 sets of 6-8 reps
Barbell Hip Thrust Barbell Hip Thrust

2

Romanian Deadlift

3 sets of 8-10 reps
Romanian Deadlift Romanian Deadlift

3

Hamstring Curl

3 sets of 8-12 reps
Seated Leg Curl Seated Leg Curl

4

Single-Leg Hip Thrust

3 sets of 8-12 reps per leg
Single Leg Glute Bridge Single Leg Glute Bridge

5

Dumbbell Curtsy Lunge (shown with kettlebell)

3 sets of 8-12 reps per leg
Kettlebell Curtsy Lunge Kettlebell Curtsy Lunge

6

Single-Leg Deadlift

2 sets of 8-12 reps per leg
Single Leg Deadlift Single Leg Deadlift

7

Sit-Up

3 sets of 8-12 reps
Sit-Up Sit-Up

8

Side crunch

2 sets of 15-20 reps per side
Oblique Crunches - On The Floor Oblique Crunches - On The Floor

9

Knee raise

2 sets of 15 reps
Knee raise Knee raise


Tuesday notes

  • If you haven't been training your glutes, some of these exercises may be new to you. If they are, start with lighter weight. Make sure you feel comfortable with the movement pattern before you throw on extra weight.
  • I like to do my sit-ups with my legs stretched out in front of me, to hit my upper and lower abs.

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Wednesday: Back, biceps, and cardio
1

Pull-up (assisted)

3 sets of 5 reps
Pullups Pullups

2

Seated Cable Row (wide-grip)

3 sets of 8-12 reps
Seated Cable Rows Seated Cable Rows

3

Straight-Arm Pull-down

3 sets of 8-12 reps
Straight-Arm Pulldown Straight-Arm Pulldown

4

Reverse-grip barbell row

3 sets of 8-12 reps
Reverse Grip Bent-Over Rows Reverse Grip Bent-Over Rows

5

Incline Curl

2 sets of 8-12 reps
Incline Dumbbell Curl Incline Dumbbell Curl

6

Hammer Curl

2 sets of 8-12 reps
Hammer Curls Hammer Curls

7

Barbell Curl

2 sets of 8-12 reps
Barbell Curl Barbell Curl

8

Dumbbell "W" curl

2 sets of 8-12 reps
Dumbbell W curl Dumbbell W Curl

9

HIIT cardio

20 min.
Running, Treadmill Running, Treadmill


Wednesday notes

  • If you're unable to do pull-ups, feel free to use bands or a machine to help you. Or, a great way to practice the movement is to perform deficit pull-ups. To do them, jump up to the bar and then lower yourself down as slowly as possible.
  • On rows and pulls, it's especially important to use your back, not your arms to perform the movement. Save your biceps training for later in the workout.


Thursday: Legs and abs
1

Weighted Bridge

3 sets of 6-8 reps
Barbell Glute Bridge Barbell Glute Bridge

2

Barbell Lunge

3 sets of 8-10 reps per leg
Barbell Lunge Barbell Lunge

3

Leg Extensions

3 sets of 8-12 reps per leg
Leg Extensions Leg Extensions

4

Hamstring Curl

3 sets of 8-12 reps per leg
Seated Leg Curl Seated Leg Curl

5

Weighted single-leg squat to bench

2 sets of 8-10 reps per leg
Dumbbell Squat To A Bench Dumbbell Squat To A Bench

6

Leg Press

3 sets of 8-12 reps
Leg Press Leg Press

7

Jump Squat

3 sets of 12-15 reps
Freehand Jump Squat Freehand Jump Squat

8

Standing Calf Raises

3 sets of 8-12 reps
Standing Calf Raises Standing Calf Raises

9

Seated Calf Raise

3 sets of 8-12 reps
Seated Calf Raise Seated Calf Raise

10

Medicine-ball Sit-Up

3 sets of 10-12 reps
Sit-Up Sit-Up

11

Exercise-ball roll-out

3 sets of 8-10 reps
Exercise Ball Pull-In Exercise Ball Pull-In


Thursday notes

  • Take your time through the weighted bridges. Pause for at 3-5 seconds at the top and then lower slowly. Once you reach the bottom, explode up.
  • If you've never performed a single-leg squat before, try a few without weight. Sometimes, it can be difficult to find your balance and trust your butt will find the bench. Once you sit down, try not to use any momentum to stand back up.

Friday: Chest and abs
1

Bench Press

3 sets of 6-8 reps
Barbell Bench Press - Medium Grip Barbell Bench Press - Medium Grip

2

Pec-deck machine

3 sets of 8-12 reps
Butterfly Butterfly

3

Machine Chest Press

3 sets of 8-12 reps
Machine Bench Press Machine Bench Press

4

Decline Dumbbell chest Press

3 sets of 8-12 reps
Decline Dumbbell Bench Press Decline Dumbbell Bench Press

5

Cable Cross-over

3 sets of 8-12 reps
Cable Crossover Cable Crossover

6

Wide-grip Push-up

2 sets of 10 reps
Pushups Pushups

7

Russian Twist (performed with medicine-ball)

3 sets of 20 reps
Russian Twist Russian Twist

8

Toe Touch (performed with medicine-ball)

3 sets of 10 reps
Toe Touchers Toe Touchers

9

Sit-Up (performed with medicine-ball)

2 sets of 10 reps
Sit-Up Sit-Up

10

HIIT cardio

20 min.
Running, Treadmill Running, Treadmill


Friday notes

  • It's important for everybody to train chest. Women need to have a strong upper body to go with their strong lower body. A balanced physique is a healthy one. Don't skip today!
  • By the time you get to the end of the abdominal exercises, your core will probably be pretty worn out. If you need to take a short break in the middle of the set, do it, but make sure you complete all the reps.

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Source: Bodybuilding.com Articles http://bbcom.me/1Ho02Lj