Grow and tone your glutes with focused lower-body training
Booty Builder Routine (3x/week) routine
This routine focuses on building and strengthening your glutes through targeted exercises designed to create shape, strength, and definition. Whether you want functional lower body power or aesthetic development, this three-day approach systematically targets every aspect of glute function. From hip thrust patterns to squat variations and unilateral work, each session builds comprehensive glute strength while developing the kind of lower body power that supports athletic performance and daily movement.
Workout Summary
| Main goal | Glute hypertrophy and tone |
| Workout type | Lower-body resistance training |
| Training level | Intermediate |
| Program duration | Ongoing |
| Days per week | 3 (Monday, Wednesday, Friday) |
| Time per session | 45–60 minutes |
| Equipment required | Dumbbells, resistance bands, bench/step |
| Target audience | Anyone looking for lower body strength, booty gains |
More frequency, better recovery, smarter results
Why this 3-day split builds real glute gains
The focused three-day approach allows optimal stimulus frequency and recovery, using evidence-based exercises that target all three sections of the glutes. This system progressively overloads through different movement patterns, ensuring complete development rather than just targeting visible muscles. The structure allows proper recovery between sessions while maintaining the training frequency needed for consistent growth.
Strategic planning for maximum glute development
A structure that works with you, not against you
You'll train:
- Day 1 (Mon): Glutes A - Hip thrust focus - Bodyweight Squat, Barbell Hip Thrust, Loop Band Glute Kickback, Romanian Deadlift
- Day 2 (Wed): Glutes B - Squat & lunge focus - Bird Dog, Dumbbell Goblet Squat, Bulgarian Split Squat, Kettlebell Swing
- Day 3 (Fri): Glutes C - Unilateral & isolation - Low Lunge Twist, Dumbbell Single Leg Deadlift, Glute Bridge, Side Lunge
Each session emphasizes different movement patterns to ensure complete glute development. Hip thrust sessions build posterior power, squat-focused days develop functional strength patterns, while unilateral work addresses imbalances and targets often-neglected stabilizing muscles.
Glutes A - Hip thrust focus
Cat Cow Stretch
Bodyweight Squat
Barbell Hip Thrust
Loop Band Glute Kickback
Dumbbell Romanian Deadlift
Side Lunge
Dumbbell Glute Bridge
Bodyweight Step Up
Glutes B - Squat & lunge focus
Low Lunge Twist
Bird Dog
Dumbbell Goblet Squat
Bulgarian Split Squat
Dumbbell Step Up
Kettlebell Swing
Loop Band Glute Kickback
Glutes C - Unilateral & isolation
Kneeling Back Rotation Stretch
Low Lunge Twist
Dumbbell Single Leg Deadlift
Dumbbell Glute Bridge
Bulgarian Split Squat
Side Lunge
Loop Band Glute Kickback
Built for progress
Take the guesswork out of training
Create personalized AI-powered workout plans that evolve with you. Train smarter, track every rep, and keep moving forward, one workout at a time.
Smart spacing to maximize strength and shape
Recovery is part of the plan
When programming glute work, rest day recovery and nutrition are crucial. With this three-day structure, your muscles receive adequate recovery time between sessions while maintaining training frequency for consistent progress. Progressive overload through increased resistance, volume, and movement complexity ensures continuous development without overtraining.
Frequently asked questions about the Booty Builder Routine (3x/week) routine
Yes—dumbbells, a resistance band, and a step or bench are all you need. If you're missing equipment, alternatives are suggested (e.g. hip bridges instead of hip thrusts).
You’ll typically feel stronger and more connected within 2–3 weeks. Visible changes, like shape and firmness, often appear after 6–8 weeks of consistent effort.
Not at all. While it's popular among women for aesthetic goals, anyone can benefit from stronger glutes. They're crucial for posture, athletic power, and injury prevention.
This plan complements squat-heavy routines by focusing on glute isolation and hip thrusting mechanics, which are often undertrained.
It can help enhance glute size and roundness, which may reduce the appearance of hip dips for some people. Genetics also play a role, but this routine supports growth and structure.
Scale it up or down to meet your goals
It grows with you
This isn’t a one-size-fits-all plan, it’s built to scale. Beginners can start with bodyweight and light dumbbells. More advanced lifters can increase load, add tempo work, or include band resistance to level up the challenge. You can even plug this into a larger full-body split if glute development is your main aesthetic goal.
Because the foundation is so well-structured, it adapts to your training age, recovery capacity, and goals over time. Progress isn’t just possible, it’s built in.
Other splits that support strength, mobility, and athletic development
