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The Flat Butt Fix

Butt-Day HIIT Options

  • Kettlebell Swing
  • Stepmill
  • Prowler or sled work
  • Sprints

Toss these in depending on what your overall goal is. A brief HIIT session can be easily tacked on to butt-day.

Organize Your Week


Take two or three non-lower body days in between your butt-day and your leg day.

As a point of reference, my butt-day is on Tuesday and my leg-day is on Friday. Here’s a loose example of what my training looks like now.

Monday: HIIT
Tuesday: Butt-Day
Wednesday: Chest, Delts (light)
Thursday: Back, HIIT
Friday: Legs
Saturday: Delts (heavy)
Sunday: Back

When I need a day off, I hike instead of following the plan. I don’t plan for off-days but just let them happen when they need to happen.

The benefits of butt-day last all week. And nothing says “she works out” like a great set of glutes.

via T Nation | The Flat Butt Fix.

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