Beyonce is known for a few things: being a talented singer and dancer, her relationship with JayZ, and having a great body – most notably her glutes!
While some of her figure can definitely be attributed to genetics, a lot of it didn’t come naturally. She’s known around the music business as being one of the hardest workers out there, which includes her workout routine.
Getting the glutes of your dreams
RELATED: RECOMMENDED PLANS FOR YOU
This will take some hard work and dedication. Especially if genetics aren’t on your side, you’re going to have to get serious about your nutrition and training. Adding this glute/leg workout twice a week, on top of your normal workout routine will help add some size to your backside.
Before we start though, you’re going to have to be OK with a couple of things.
First, you are going to have to eat enough to be at a slight surplus of calories each day
To start off, take your maintenance calories (the number of calories it takes to stay at the same weight) and add between 150-300.
If your body type is naturally thin, you can start on the higher end of the 300 calorie range, and start at the 150 calorie range if your body is on the curvier side.
In order for your body to build muscle, it is going need extra energy to fuel that growth.
Don’t worry, as long you’re putting the effort in your workouts, this slight increase in calories shouldn’t lead to any added fat gain.
Second, which goes along with my first point, is ditch the scale
For this program, you can’t be obsessed with staying at a certain weight. By building muscle, you are going to inherently add a little bit of weight. While the weight you are putting on is going to be of the good variety – muscle, you have to find a way to see the overarching goal, which is to add size to the booty.
Once this program is over, we can focus on shredding back up, but the two just cannot happen at the same time. The only slight caveat to this, is if you do start gaining a bit too much fat, which I will touch on a little bit later.
Two different workouts
I’ve included two different workouts for this program. Make sure have at least 48 hours between the 2 so your body has enough time to recover and repair.
During this time, you can work on other body parts or do some high intensity cardio (again, I’ll go back to this in a bit), just avoid doing any other direct leg work.
The workouts focus mostly on big multi-joint movements, finishing up with some plyometric and burnout work to build and shape the glutes
|Day 1||Day 2|
|Squat 5 Sets x 12, 10, 8, 6, 8 reps||Sumo Deadlift 5 sets x 12, 10, 8, 6, 8 reps|
|Stiff Leg Deadlift 4 sets x 8 reps||Goblet Squat 4 sets x 12 reps|
|High Box Step Up 4 sets x 8 reps/leg||Barbell Hip Thrust 4 sets x 8 reps|
|Mini Band Side Lunge 3 x 15/legs/sJump Squats 3 x 10||DB Reverse Lunge 3 x 10/legs/sSingle Leg Elevated Hip Thrust 3 x 15/leg|
|Mini Band Glute Kickback 3 x 15/legs/sLunge Jumps 3 x 10/leg||Body Weight Pulse Lunges 3 x 30 secondss/sSkater Jumps 3 x 30 seconds|
Use this program for 6-8 weeks and watch those glutes grow! As I said earlier, if you feel like you’re gaining too much fat with the added calories, you have a couple choices. You can either drop the calories back down, or add in some extra cardio.
Not just any cardio will do though; long and slow, or steady state cardio, can actually inhibit your progress, so your best bet is to perform some high intensity cardio.
Some examples of high intensity cardio would be sprints, rowing intervals, battle ropes, or prowler sprints. These forms of cardio help preserve, while burning off excess calories to drop fat.
If you have any questions or comments, please feel free to contact me through my Expert page. To see what I do for my personal workouts, diet tips, and motivation, follow me on instagram!
Connect with Expert Josh Gangaware.