Tammy Hembrow Gym Booty Program v2 PDF

Gym Based
Booty Program
V.2
Purchased by Cristal Santos -- cristal_marisela@yahoo.com | for their use only

Introduction
This program was designed for all the ladies wanting to build bigger, toned,
perky glutes. This gym-based program includes 6 glute workouts to be
completed in 4 week cycles. It involves training your glutes 3 times a week and
includes some of my favourite exercises, as well as my top tips to make sure
you see progress. Once you have finished the full 8 weeks, the program can
be repeated/adjusted until you reach your desired goals. Remember to tag
#tammyhembrowfit in any photos you post so I can see your progress!
Things you NEED to know to get the most out of

this program:
01. Mind muscle connection.
I CANNOT stress enough how important this is. In my opinion, this is one of the
most important factors when it comes to seeing results and growth with any
exercise program.
So what is mind muscle connection? Mind-muscle connection is all about
learning to control your muscles, while effectively contracting or relaxing
certain muscles during an exercise. It is vital that during each exercise that you
really focus on contracting the particular muscle you are trying to grow, while
allowing other muscles to take a ‘back seat’.
For example, imagine you are doing a squat and want to focus on your glutes
but instead you feel the exercise mainly in your quads. This is a common issue
and most likely means you need to focus more on really squeezing your glutes
and allowing them to do more of the work.
I recommend practising mind-muscle connection by using a lighter weight (or
no weight at all). The more you practice mind-muscle connection, the easier it
will become and the more you will be able to grow and see progress.
02. Progressing with weights

To build muscle you need to really challenge yourself and build strength. It’s
important to use a weight that makes it difficult to finish the last few reps.
For example, if it says to complete 8-10 reps of an exercise, you should only
be able to complete 8, 9, or maybe 10 reps. If you can do 10 or more without
much difficulty, it may be time to increase the weight to make it more difficult.
As the weeks go on you should slowly get stronger and stronger and be able
to continue increasing weight by 5-10kg at a time.
03. Proper form

To prevent injury it is important to have proper form and use slow and
controlled movements. Make sure you get the most out of each repetition and
don’t rush through the exercise or take any shortcuts.
2
GY M BAS ED B OOT Y P ROGRAM

04. Eating to grow
If your main goal is to build muscle, you need to eat to grow. Diet is a huge part
of seeing results so you need to eat clean whole foods, while eating enough
protein, carbohydrates, and fats to gain muscle. In order to gain muscle, you
need to have a caloric surplus which means eating more calories than you
burn.
05. Eating to get leaner

If your main goal is to lose fat, you need to have a caloric deficit which means
burning more calories than you consume. Although you still want to consume
enough protein, carbs, and fats to be able to preserve muscle.
06. Macro calculator

It can be helpful to calculate your required macronutrients (carbs, fats,
proteins). There are plenty of macro-calculators online that you can use and
they will help you calculate your specific macros based on your height, weight,
level of activity etc. These calculators are not 100% accurate so it may take
some time to try out different amounts of macros and see what works for you.
Tracking your macros is not something you absolutely NEED to do, but it can
definitely help especially if you aren’t seeing results.
Eating tips
• Eat 4-6 meals a day
• Drink A LOT of water!! At least 3 litres a day
• Eat good sources of protein such as fish, lean meat (turkey, chicken breast,
kangaroo, lean beef), tofu, eggs
• Eat vegetables such as green beans, broccoli, spinach, kale
• Eat complex carbs such as brown rice, sweet potato, whole grains, and
quinoa
• DO NOT eat any processed or fast food
• DO NOT drink any soft drinks
• Try not to drink too much juice or eat too much fruit as fruits contain a lot of
sugar. A couple of servings a day is fine
• Feel free to have a cheat meal every 1-2 weeks if you think it will help you
stay on track, it wont do any harm and may actually benefit you and amp up
your metabolism
• Get into a good sleeping routine by making sure you’re getting enough sleep,
going to sleep at the same time every night, and getting up early
• Use coconut oil or macadamia oil for cooking
• Try not to eat as many carbs at night or when you are least active. Consume
the majority of your carbs before and after you train
• Drink a protein shake straight after your workout and/or eat a high protein
meal
3

Booty building cardio recommendations:
I recommend doing HIIT (high intensity interval training) 2-3 times a week if
your goal is also to lose fat. However if your goal is mainly to gain weight/
muscle, you may prefer to do less.
For example:
Interval sprints on high incline. Sprint for 30 seconds on and 30 seconds rest
for 8-10 minutes.
Disclaimer
We strongly advise that you consult with your physician before beginning this workout
program as not all exercises are suitable for different individuals and levels of fitness. This
program was built for healthy individuals with a solid baseline of fitness. Tammy Hembrow
has no medical experience or title and cannot suggest which exercises or workouts that will
work for a specific individual. This program is for educational purposes only and should not be
used as a substitute for professional medical advice. You should understand that when you
are involved in any exercise or workout program, there is the possibility of physical injury. If you
engage in this exercise or workout program, you agree that you do so at your 4 own risk, are
voluntarily participating in these activities, assume all risk of injury to yourself, and agree to
release and discharge Tammy Hembrow from any and all claims or causes of action, known or
unknown, arising out of Tammy Hembrow’s negligence.
4

WEEKS 1-4
- DAY 1 -
STRENGTH
- DAY 2 -
STRENGTH AND BURNOUT
- DAY 3 -
STRENGTH
5

DAY 1 - STRENGTH
3x 3x
8-10 Barbell hip thrusts 8-10 Side leg press
• Begin seated on the ground with a bench behind your shoulders and a • Begin seated on your side on the leg press
loaded barbell over your hips
• Place your foot towards the top of the leg press with your toes pointed
• Place your feet wider than shoulder width apart and lean your slightly outwards
shoulders on the bench
• Push through your heel and squeeze your glutes as you extend your leg
• Push through your heels and extend your hips towards the ceiling as (note: don’t lock your knee)
high as you can
• Slowly return to the starting position
• Pause for a moment, then lower back down to the starting position
• Complete all reps on one leg before switching sides
3x 3x Back extension
8-10 Glute pull through 8-10
Note: keep your back straight and make sure you use your glutes to get
yourself up. Don’t use your arms or shoulders
• Place the pulley to the lowest setting on the cable machine and attach • Begin lying face down on a hyperextension bench. Point your toes
the rope attachment slightly outwards
• Begin with your feet wider than shoulder width apart facing away from • Hold a plate or dumbbell in front of your chest and begin bent over the
the cable machine machine
• Hold the rope between your legs and take a few steps away from the • Use your glutes to extend and lift your body upwards
machine
• Squeeze your glutes as hard as you can and pause as the top of the
• Bend your knees and reach through your legs as far as possible motion
• Keep your arms straight and extend through your hips to a standing • Return back to the starting position
position
• Squeeze your glutes forward as hard as possible and then repeat the
motion
3x 3x
10-12 Bent over cable kickback 10-12 Cable hip abduction
GY M BAS ED B OOT Y P ROGRA M
• Place pulley to the lowest setting on the cable machine and attach ankle • Place pulley to the lowest setting on the cable machine and attach
strap ankle strap
• Begin standing upright, facing the machine and use the machine for • Begin standing upright, with your side to the machine and use the
balance machine for balance
• Squeeze your glute and lift your leg out behind you as high as possible • Lift your outer leg as high as you can beside you
(note: keep your back straight)
• Pause for a moment and then lower your leg back down without
• Pause for a moment and then lower your leg back down without allowing allowing it to touch the ground
it to touch the ground
6 • Complete all reps on one leg before switching sides

DAY 2 - STRENGTH AND BURNOUT
PER
LEG
3x 3x
15-20 Squat with side raise 10-12 Single leg RDL
Note: Make sure you switch legs after each squat
• Begin standing with your feet wider than shoulder width apart and hold • Begin standing with your feet shoulder width apart
dumbbells over your shoulders
• Hold dumbbells in each hand in front of you
• Squat down so that your thighs are parallel with the ground or slightly
• Bend at your hips and lower your upper half as you lift one leg behind
lower
you until your torso is parallel with the ground
• Push through your heels and squeeze your glutes as you stand back up
• Use your glute to lift yourself back up and lower your leg to the ground
• Lift one leg out to your side as high as possible (without letting it rest)
• Return to the starting position • Complete all reps on one leg before switching sides
3x 3x
3x15
15-20 Squat jump 15-20 Squat pulse
• Begin with your feet wider than shoulder width apart and hold a weight • Begin with your feet wider than shoulder width apart and hold a weight
in front of you in front of you
• Squat down until your thighs are parallel with the ground (or slightly • Squat down until your thighs are parallel with the ground (or slightly
lower) lower)
• Push through your heels and jump as high as possible • Push through your heels and raise yourself a few inches before quickly
lowering back down
• Return straight down into a squat and repeat the motion for the
required repetitions • Repeat this ‘pulsing’ motion for the required repetitions
PER
LEG
3x
15-20 Single leg glute bridge 3x15 Fire hydrant
• Begin lying on the ground with your feet flat on the floor • Begin with your hands and knees on the ground
• Hold a weight on your pelvis • Lift one knee off the ground and keep that knee bent as you lift your leg
out to the side as high as you can
• Lift one foot off the ground and push your hips upwards as high as you
can • Lower your leg back down without allowing it to touch the ground
• Lower back down without resting and place your foot back on the • Complete all reps on one leg before switching sides
ground
• Lift your opposite leg and repeat the motion
7

PER PER
LEG LEG
3x10 Bow taps 3x20 Donkey kicks
• Begin with your hands and knees on the ground • Begin with your hands and knees on the ground
• Straighten one leg and place it out diagonally behind you with your • Lift one knee off the ground, keep that knee bent as you lift your leg out
toes off the ground behind you and push your heel towards the ceiling as high as you can
• Lift that leg in a circular motion up as high as you can and down • Lower your leg back down to the starting position without touching the
towards the other side so that it crosses over behind the supporting ground
leg
• Reverse the motion to return back to the starting position

DAY 3 - STRENGTH
3x 3x
8-10 Barbell squat 8-10 Smith machine hip thrusts
• Begin with feet wider than shoulder width apart and keep your toes • Begin seated on the ground with a bench behind your shoulders and a
pointed slightly outwards loaded smith bar over your hips
• With the barbell on your shoulders, bend at your hips and push your • Place your feet wider than shoulder width apart and lean your
butt out as you lower yourself until your thighs are parallel with the shoulders on the bench
ground (Note: keep your core tight and spine neutral)
• Push through your heels and extend your hips towards the ceiling as
• Push through your heels and squeeze your glutes as you stand back up high as you can
to the starting position
• Squeeze your glutes at the top of the motion before continuing the
required reps
3x 3x
3x15
8-10 Smith machine step-up 8-10 Cable RDL
• Place a bench in the middle of the smith machine • Begin standing with your feet shoulder width apart
• Place the smith bar on your shoulders and put one foot on the bench • Hold dumbbells in each hand in front of you
• Use the foot on the bench to step yourself up so that your leg is almost • Bend at your hips, stick your butt out, and lower your upper body as
straight much as you can
• Lower yourself back down to the starting position • Use your glutes to lift yourself back up to the starting position
• Complete all reps on one leg before switching sides • Squeeze your glutes as hard as you can before continuing the
repetitions
3x 3x
10-12 Bent over cable kickback 10-12 Cable hip abduction
• Place pulley to the lowest setting on the cable machine and attach • Place pulley to the lowest setting on the cable machine and attach
ankle strap ankle strap
• Begin standing with your upper body bent forward, parallel with the • Begin standing upright, without your side to the machine, and use the
ground machine for balance
• Face the machine and use it for balance • Lift your outer leg as high as you can out to the side
• Squeeze your glute and lift your leg out behind you as high as possible • Pause for a moment and then lower your leg back down with allowing it
(note: keep your back straight) to touch the ground
9 • Pause for a moment and then lower your leg back down and bend your • Complete all reps on one leg before switching sides
knee forward slightly

DAY 1 - STRENGTH
WEEKS 4-8
- DAY 1 -
STRENGTH
- DAY 2 -
STRENGTH AND BURNOUT
- DAY 3 -
STRENGTH
10

DAY 1 - STRENGTH
3x 3x
10-12 Barbell hip thrusts 10-12 Smith machine sumo squat
• Begin lying on the ground with your feet flat on the floor and a loaded • Place feet a lot wider than shoulder width apart with toes pointed
barbell over your hips slightly outwards
• Place your feet wider than shoulder width apart • With the smith bar on your shoulders, bend at your hips and push your
butt out as you lower yourself until your thighs are parallel with the
ground (Note: keep your core tight and spine neutral)
high as you can
• Push through your heels and squeeze your glutes as you stand back up
to starting position
• Squeeze your glutes at the top of the motion before continuing the
required reps
3x 3x
10-12 Smith machine reverse lunge 10-12 Barbell alternating side lunge
• Begin with feet together slightly forward and the smith bar on your • Place feet as wide apart as possible with toes slightly pointed outwards
shoulders
• Place the barbell on your shoulders
• Step one leg out behind you and lower yourself down into a lunge
• Bend one knee and lower yourself to one side
• Push through the heel of your front foot and bring yourself back to the
• Push through your heel to raise yourself back up to the centre and then
starting position
lower yourself on the opposite side
• Keep alternating legs
3x 3x
10-12 Cable RDL 10-12 Bent over cable kickback
• Place the cable pulley on the lowest setting and attach a straight bar • Place pulley to the lowest setting on the cable machine and attach
ankle strap
• Begin bent over with your back straight and knees slightly bent
• Begin standing with your upper body bent forward, parallel with the
• Keep your arms stationary and pull the cable as you push your butt
ground
forward and rise to a standing position
• Face the machine and use it for balance
• Make sure you squeeze your butt at the top of the motion before
continuing the reps • Squeeze your glute and lift your leg out behind you as high as possible
11
• Pause for a moment and then lower your leg back down and bend your

DAY 1 - STRENGTH
3x
10-12 Bent over cable hip abduction
• Place pulley to the lowest setting on the cable machine and attach
ankle strap
• Begin with your upper body tilted over on one side (Note: make sure you
keep a neutral spine)
• Use the machine for balance and lift your outer leg as high as you can
beside you
• Pause for a moment and then lower your leg back down without
allowing it to touch the ground
12

3x 3x
10-12 Barbell alternating side lunge 10-12 Smith machine step up
• Place feet as wide apart as possible with toes slightly pointed outwards • Place a bench in the middle of the smith machine
• Place the barbell on your shoulders • Place the smith bar on your shoulders and put one foot on the bench
• Bend one knee and lower yourself to one side • Use the foot on the bench to step yourself up so that your leg is almost
straight
• Push through your heel to raise yourself back up to the centre and then
lower yourself on the opposite side • Lower yourself back down to the starting position
3x 3x
3x15
15-20 Smith machine squat jump 15-20 Jumping lunges
• Begin with your feet wider than shoulder width apart and hold the smith • Begin in a lunge position with one foot forward and one back with your
bar on your shoulders knee lowered almost to the ground
• Squat down until your thighs are parallel with the ground (or slightly • Extend both legs and jump into the air while switching legs so that the
lower) back leg is now in front
• Push through your heels and jump as high as possible • Continue the jumping/switching motion for the required reps
• Return straight down into a squat and repeat the motion for the
required repetitions
3x
15-20 Fire hydrant 3x15 Kneeling cable kickback
• Begin with your hands and knees on the ground • Place the cable pulley on the lowest setting with ankle strap attatched
• Lift one knee off the ground and keep it bent as you lift it out to the side • Begin with your hands and knees on the ground
as high as you can
• Lift one knee off the ground, keeping it bent as you lift your leg out
• Lower your leg back down without allowing it to touch the ground behind you and push your heel towards the ceiling as high as you can
• Complete all reps on one leg before switching sides • Lower your leg back down to the starting position without touching the
ground
• Complete all reps on one leg and then switch legs
13

DAY 3 - STRENGTH
3x 3x
8-10 Barbell hip thrusts 10-12 Walking lunges
• Begin seated on the ground with a bench behind your shoulders and a • Hold barbell on shoulders
loaded barbell over your hips
• Take a large step forward and lower your back knee into a lunge
• Place your feet wider than shoulder width apart and lean your
• Push through your front heel to bring yourself up
shoulders on the bench
• Bring your back foot forward and repeat the motion
high as you can
3x 3x
3x15
8-10 Side leg press 8-10 Lying leg curl
• Begin seated on your side on the leg press • Begin lying on the leg curl machine
• Place your foot towards the top of the leg press with your toes pointed • Bend your knees and use your glutes and hamstrings to lift the machine
slightly outwards with your legs as high as you can
• Push through your heel and squeeze your glutes as you extend your leg • Pause at the top of the motion and then slowly lower your legs back to
(note: don’t lock your knee) the starting position
• Slowly return to the starting position
3x 3x
15-20 Seated hip abduction 15-20 Reverse hip abduction
• Begin seated on the edge of the hip abduction machine with the pads • Begin standing on the hip abduction machine facing towards the
on our outer thighs backrest with the pads on your outer thighs
• Use your glutes to push your legs open and away from each other as • Use your glutes to push your legs open and away from each other, while
far as you can lowering your butt into a squat position
• Pause for a moment and then bring your legs back together and lift • Squeeze your glutes and slowly bring your legs back together as you
back up to the starting position stand back up to the starting position
14

DAY 3 - STRENGTH
3x
10-12 Bent over cable kickback
• Place pulley to the lowest setting on the cable machine and attach
ankle strap
• Begin standing with your upper body bent forward, parallel with the
ground
• Face the machine and use it for balance
• Squeeze your glute and lift your leg out behind you as high as possible
• Pause for a moment and then lower your leg back down and bend your
15


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Gym Based

Purchased by Cristal Santos -- cristal_marisela@yahoo.com | for their use only

Things you NEED to know to get the most out of

02. Progressing with weights

03. Proper form

Purchased by Cristal Santos -- cristal_marisela@yahoo.com | for their use only

05. Eating to get leaner

06. Macro calculator

Purchased by Cristal Santos -- cristal_marisela@yahoo.com | for their use only

Purchased by Cristal Santos -- cristal_marisela@yahoo.com | for their use only

Purchased by Cristal Santos -- cristal_marisela@yahoo.com | for their use only

Purchased by Cristal Santos -- cristal_marisela@yahoo.com | for their use only

Purchased by Cristal Santos -- cristal_marisela@yahoo.com | for their use only

3x10 Bow taps 3x20 Donkey kicks

Purchased by Cristal Santos -- cristal_marisela@yahoo.com | for their use only

Purchased by Cristal Santos -- cristal_marisela@yahoo.com | for their use only

Purchased by Cristal Santos -- cristal_marisela@yahoo.com | for their use only

Purchased by Cristal Santos -- cristal_marisela@yahoo.com | for their use only

Purchased by Cristal Santos -- cristal_marisela@yahoo.com | for their use only

Purchased by Cristal Santos -- cristal_marisela@yahoo.com | for their use only

Purchased by Cristal Santos -- cristal_marisela@yahoo.com | for their use only

Purchased by Cristal Santos -- cristal_marisela@yahoo.com | for their use only

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