BOOTY

BUILDING
BOOK
CONTENTS
Booty 101

Nutrition

Train With Soph

Glossary

Calendar

Workouts
Hey bootyful
Do you want to grow your glutes, round and lift that
peach and create more shape in your body? Well this
FREE ebook is for you!
I've put together a full week of training with a huge
emphasis on glute development that you can follow
for 4-6 weeks before needing to progress to
something new to keep stimulating your muscles for
growth.
I hope you enjoy this ebook!
If you love this training style feel free to check out
my coaching platform Train With Soph to access
custom training and nutrition programs designed
specifically for you for continuous growth and goal
getting!
Soph xx
BOOTY 101 So, you wanna grow that peach huh?
I'm with you sis! I've worked hard to build a booty,
and I know you can do the same if you follow the
right program!
Like any muscle, in order to grow the booty we
need to follow the principles for muscle growth.
We need progressive overload. That is, ensuring
the muscle is being forced to grow using
different methods to stimulate it.
Our glutes can handle a fair bit of volume (sets x
reps x load) and respond well to a variety of rep
ranges.
The functions of the glutes include hip
extension, abduction/ adduction, posterior
pelvic tilt and external/ internal rotation. Which
is why you'll find a variety of exercises in this
ebook that use all four functions with different
rep schemes and loads (heavy and light loads
using high, moderate and low reps).
Your goal throughout this program is to increase
the weight you're lifting every week. Whether
that's 5kg or 40kg - both are progress and both
will achieve progressive overload.
Want the secret to growing muscle?
Increase your strength + perform it with perfect
technique ;)
 NUTRITION
Our training dictates our ability to grow muscle,
our nutrition dictates our body fat % and
weight.
YES you can grow muscle whilst losing body fat
(eating in a calorie deficit) BUT this is easier for
newer trainers. It's also much easier to build
muscle from maintenance calories or in a small
surplus of 100-200 calories a day.
So my advice is to start at maintenance calories
and if you're wanting to speed things up a little
eat in a calorie surplus.
Not sure how to figure out calories and macros
for your goal? I got chu!
All my Train With Soph programs come with
customised nutrition programs where you can
set your goal (fat loss, maintain or build), let me
know your dislikes/ food allergies, food
preference (vegan, vegetarian, low carb etc)
and I'll do the work for you!
For more info head to my website here.
 GLOSSARY
Series (A, B, C1, C2...): A single exercise or exercises grouped together by letter to form
supersets or trisets e.g. Series A = a single exercise (straight
set)A1 A2 = two exercises performed back to back (superset)A1
A2 A3 = three exercises completed back to back (tri-set)
REPS: Stands for repetitions, the number of times you repeat that
exercise in a given set eg. 8
SET: The number of times you repeat the total rep scheme e.g. 3 sets
of 8 reps
STRAIGHT SET: Completing the same exercise for the number of sets listed
before moving onto the next series eg. A. 3 sets of
squatsSuperset: Two sets performed back to back with the
allocated rest period eg. 3 sets of squats and leg extensions
(A1. squats A2. leg extensions = 1 superset)
TECHNICAL FAILURE: The point at which your body starts to break perfect technique
during exercising (when injuries are more likely to occur)
FAILURE: Failure: The point at which your body cannot continue the
exercise
REVERSE PYRAMID TRAINING Starting with your heaviest weight in the first set, and
RPT decreasing your weight while increasing your reps across the
following sets
AMRAP TRAINING Your goal is to complete as many reps as possible in the
(As Many Reps As Possible): allocated time period OR in this case, until technical failure
NOTES
CALENDAR
Feel free to complete workouts as you're able to fit into your schedule. However note for best
glute development sufficient rest must be factored in.
Prioritise at least 1 day in between lower body workouts
Prioritise sleep and recovery outside of your training sessions too

DAY SESSION DAILY STEPS

MONDAY DAY 1 7-10K
TUESDAY DAY 2 7-10K
WEDNESDAY REST 7-10K
THURSDAY DAY 3 7-10K
FRIDAY DAY 4 7-10K
SATURDAY DAY 5 7-10K
SUNDAY REST 7-10K
 WORKOUTS
DAY 1 - LOWER BODY 1
LINK TO DAY 1 EXERCISE VIDEOS | PASSWORD: BOOTY
DESCRIPTION
Series A and B both use Reverse Pyramid Training (RPT) - refer to glossary
Aim for heavier weights in the first two exercises and use the rest periods for full recovery
(this is important to ensure you're able to lift heavy)
Use lighter weights for the remaining exercises but ensure you're still being challenged
If you're hitting rep ranges easily, increase the weight you're using
Never increase weights if your technique will be compromised.
Final exercise uses AMRAP training - refer to glossary

SERIES EXERCISE SETS REPS REST

A SUMO DEADLIFT 3 6/8/10 2-3 MIN
FROM BLOCKS
B BB HIP THRUST 3 6/8/10 2-3 MIN
C1 GOBLET SQUAT 4 10/10/10/10 -
C2 SEATED ABDUCTOR 4 15/15/15/15 1 MIN
MACHINE
D DB WALKING LUNGE 1 AMRAP -
 WORKOUTSDAY 2 - UPPER BODY 1
LINK TO DAY 1 EXERCISE VIDEOS | PASSWORD: BOOTY
DESCRIPTION
Series A and B both use Reverse Pyramid Training (RPT) - refer to glossary
Aim for heavier weights in the first two exercises and use the rest periods for full recovery
(this is important to ensure you're able to lift heavy)
Use lighter weights for the remaining exercises but ensure you're still being challenged
If you're hitting rep ranges easily, increase the weight you're using
Never increase weights if your technique will be compromised.

SERIES EXERCISE SETS REPS REST

A ASSISTED CHIN UP 3 8/10/12 2 MIN
B DB BENCH PRESS 3 8/10/12 2 MIN
C1 CABLE SEATED ROW 3 10/10/10 -
C2 DB LATERAL RAISE 3 15/15/15 1 MIN
D CABLE REAR DELT 3 15/15/15 -
FLY
 WORKOUTS
DAY 3 - LOWER BODY 2
LINK TO DAY 1 EXERCISE VIDEOS | PASSWORD: BOOTY
DESCRIPTION
Series A and B both use Reverse Pyramid Training (RPT) - refer to glossary
Aim for heavier weights in the first two exercises and use the rest periods for full recovery
(this is important to ensure you're able to lift heavy)
Use lighter weights for the remaining exercises but ensure you're still being challenged
If you're hitting rep ranges easily, increase the weight you're using
Never increase weights if your technique will be compromised.
Final exercise uses AMRAP training - refer to glossary

SERIES EXERCISE SETS REPS REST

A LOW BAR SQUAT 3 6/8/10 2-3 MIN
B BB RDL 3 6/8/10 2-3 MIN
C1 DB SPLIT SQUAT 4 10/10/10/10 -
C2 SEATED LEG CURL 4 15/15/15/15 1 MIN
D ROUNDED BACK 1 AMRAP -
EXTENSION
 WORKOUTSDAY 4 - UPPER BODY 2
LINK TO DAY 1 EXERCISE VIDEOS | PASSWORD: BOOTY
DESCRIPTION
Series A and B both use Reverse Pyramid Training (RPT) - refer to glossary
Aim for heavier weights in the first two exercises and use the rest periods for full recovery
(this is important to ensure you're able to lift heavy)
Use lighter weights for the remaining exercises but ensure you're still being challenged
If you're hitting rep ranges easily, increase the weight you're using
Never increase weights if your technique will be compromised.

SERIES EXERCISE SETS REPS REST

A DB SHOULDER PRESS 3 8/10/12 2 MIN
B LAT PULL DOWN 3 8/10/12 2 MIN
WIDE GRIP
C1 MACHINE CHEST 3 10/10/10 -
PRESS
C2 CABLE FACE PULL 3 15/15/15 1 MIN
D CABLE TRICEP 3 15/15/15 1 MIN
PUSH DOWN
 WORKOUTS
DAY 5 - LOWER BODY 3
LINK TO DAY 1 EXERCISE VIDEOS | PASSWORD: BOOTY
DESCRIPTION
Series A and B both use Reverse Pyramid Training (RPT) - refer to glossary
Aim for heavier weights in the first two exercises and use the rest periods for full recovery
(this is important to ensure you're able to lift heavy)
Use lighter weights for the remaining exercises but ensure you're still being challenged
If you're hitting rep ranges easily, increase the weight you're using
Never increase weights if your technique will be compromised.
Final exercise uses AMRAP training - refer to glossary

SERIES EXERCISE SETS REPS REST

A DB BULGARIAN 3 8/10/12 2-3 MIN
SPLIT SQUAT
B LEG PRESS 3 8/10/12 2-3 MIN
C1 LEG EXTENSION 4 10/10/10/10 -
C2 BB HIP THRUST 4 15/15/15/15 1 MIN
D DB FROG PUMP 1 AMRAP -
 JOIN THE STRONG SQUAD TODAY!
I hope you loved getting a taste for
how we do things at TWS. One thing I
encourage my girls to do is to get
STRONG. You can't expect to change
your physique and build lean muscle
and shape without applying the
principles of progressive overload
and how do we do that? We get
strong!
I would love for you to join my squad!
WHAT YOU GET:
CUSTOMISED TRAINING PROGRAM
Choose from cutting, building or glute growing
(updated 4 weekly based on progress)
MINDSET TRAINING
CUSTOMISED NUTRITION PLAN
(updated 4 weekly based on progress) TRAINING LESSONS
MEMBERS ONLY APP 24/7 SUPPORT
JOIN HERE
TRANSFORMATIONS + TESTIMONIALS
REAL PEOPLE PUTTING
IN THE WORK!
I think you’ve honestly been sent
from the heavens to help women
feel badass and confident in their
bodies haha and for the first time
EVER in my life, that was me this
week.
You have no idea how much joining
TWS has helped me get my mojo
back! The meals are just so darn
easy to cook and to eat.

Your program has honestly changed

my life. I love training so much and
have never missed a day!
TRANSFORMATIONS + TESTIMONIALS

When I started 4 weeks ago I was

59kg and weighed in yesterday at
57kg. I am feeling leaner and
stronger than ever and I am eating
more than ever and I am ecstatic.
I've gone from being able to hip
thrust 85kg to 120kg in 4 weeks.
I have loved lifting heavy, the short
workouts, the no cardio part, and
the app with the workout videos is
really great!
WHAT ARE YOU
WAITING FOR?
JOIN HERE
CONTACT
LET'S GET SOCIAL

@train.withsoph | @sopheallen

sophactivelife | train with soph

sophactivelife

hello@trainwithsoph.com

www.trainwithsoph.com
Thank you x