Aphrodite Butt Building Workouts (4-6 weeks)

Welcome to Aphrodite Butt Building

As previously stated, you’ll perform 3 of any of the split routines on this page in a week. However, the entire routine has been structured so that your progressive overload increases via a series of repeated exercises. So, it’ll be more beneficial if you follow the workouts in consecutive order. The tailored upper body workout video that was talked about will be listed here soon. You’ll only need to perform 1 or maybe 2 upper body routines in any one week while you’re on this program. Which will last 4-6 weeks.

There’ll be 12 workouts listed here within the next 10 days.

20 workouts by the years end.

Pull out your phone/tablet/phablet, load up this page and follow…

Let’s go…

Rules for these workouts

1) Go heavy! (Aka You should struggle in the last few reps of each exercise)

2) Take a 1 minute break between each set.

3) Take a 1 minute break between each exercise. That’s tough? Yup, it’s supposed to be… Heavy, hard, short and intense.

Workout #1 

#1 The clam

– 15 reps x 4 sets
– No rest between sets

#2 Side to side kettlebell swings

10 normal kettlebell swings reps (1 set)
5 reps side to side on each side (1 set)

Do the above twice

One arm swings – 5 reps each side – Swing your right arm to the left side and vice versa (1 set)

#3 High tension lunges

– 15 reps x 4 sets
– 1-2 minute rest between sets

#4 Quadruped hip extension

– Add heavy ankle weights
– 15 reps x 4 sets

#5 Hyper extended standing hip extension

– 10 reps x 3 sets

#6 Leg lifts

– Add ankle weights
– 15 reps x 2 sets

#7 Split squat (One leg squat – Dumbbell at chest)

– 7 reps x 2 sets

#8 Single leg deadlift 

– 7 reps x 2 sets

Workout #2 

#1 Barbell single leg deadlift

– 12 reps x 3 sets on (Each leg)
– 1 minute rest between sets

#2 Super rep clam

– 15 reps x 4 sets
– No rest between sets

#3 High tension reverse lunge > Knee lift

> High tension reverse lunge for 5 reps > Knee lift (Do this 3 times on each leg)

#4 Leg lifts

– Add ankle weights
– 15 reps x 2 sets

#5 Dumbbell (Hanging between your legs) side lunge

– 15 reps x 3 sets on each leg
– Moderate weight
– Alternate from left to right leg on each set

#6 Side squat > abduction (Combo exercise)

– 15 reps x 2 sets
– Alternate from left to right leg on each set

#7 Standing hyper extended leg lifts

– 15 reps x 2 sets
– Add ankle weights if you have them

Workout #3

#1 Hyper extended lunge (Dumbbell at chest)

– 10 reps x 2 sets

#2 Long lunges

– 15 reps x 2 sets

#3 Reverse lunge > Kick back (Combo exercise)

– 10 reps x 2 sets on each leg

#4 Laying abduction

– 15 reps x 4 sets each leg
– Ankle weights or hold dumbbell on thigh
– No rest between sets. Alternate from left to right leg

#5 Standing variation of the above

– Hyper extend at the waist
– 15 reps x 2 sets each leg
– Bodyweight only

#6 Pull throughs

– 15 reps x 4 sets

#7 Sumo deadlift

– 10 reps x 3 sets

#8 Side squat > Kick back

– 15 reps x 4 sets each leg
– Add ankle weights

#9 Lower your leg Bicycles

– To failure once or twice

#10 All angle laying leg raises

– 10 reps to the right
– 10 reps to the center
– 10 reps to the left

Workout #4

#1 Isolation hold squat

– 8 reps x 4 sets
– Light weight

#2 Kettlebell swing variations

– Moderate weight (You should still have plenty of energy after each set)

– 10 reps normal variation
> No break
– 5 reps each side of 2 arm ski swings
> No break
– 5 reps each side of 1 arm ski swings
– 10 reps normal variation

#3 Three step calf raises

– 60 reps total
– Knees slightly bent

– Feet point inwards x 20 reps
– Feet pointed outwards x 20 reps
– Feet pointed straight x 20 reps

#4 Knee up > Reverse lunge (Combo exercise)

– Dumbbell at chest
– 3 x 15 reps
– Alternate legs
– 2 breaks max

#5 Hyper extended donkey kick back

– Add ankle weights or use a cable machine
– 2 x 15 reps

#6 Side squat > Kick back

– 3 x 15 reps
– Hold a light dumbbell at your chest
– Add ankle weights if you have them

#7 Laying abductions

– 5 reps x 4 sets on each leg
– Add ankle weights

#8 Bicycles (Hold for a few seconds at each 5th rep)

– To failure once or twice

#9 Lower your leg Bicycles

– To failure once or twice

Workout #5

#1 Super rep squat

– 8 reps x 4 sets
– Count down 5 seconds on the way down to the bottom of the squat. Aka a slow squat
– Light weight

#2 The clam

– 15 reps x 4 sets each leg
– Moderate weight dumbbell
– Alternate legs (No rest between sets)

#3 Sumo deadlift

– 8 reps x 3 sets

#4 Rows variations

– Over hand wide grip x 10 reps
– Over hand close grip x 10 reps
– Underhand wide grip x 10 reps
– Underhand close grip x 10 reps

#5 High tension lunges

– 15 reps x 4 sets on each leg
– Moderate weight

#6 Good morning

– 10 reps x 3 sets
– Moderate weight

#7 Super rep side lunge

– 4 x 10 reps each leg
– Moderate weight
– Dumbbell at chest

#8 Single leg, leg raises

– 20 reps x 4 sets each leg
– 15 reps if you add ankle weights

 

Workout #6

#1 Good morning

– 7 reps x 4 sets
– Heavy
– 1 minute break between sets

#2 Full range of motion high tension leg lifts

– 15 reps x 2 sets each leg
– Alternating (No rest between sets)
– Heavy ankle weights/Or heavy weight on the cable machine

#3 High tension side lunges

– 15 reps x 4 sets
– Moderate weight dumbbell held at your chest
– Alternating (No rest between sets)

#4 Laying abduction

– 15 reps x 4 sets
– Moderate weight dumbbell held at your chest
– Alternating (No rest between sets)

#5 Super rep split squat

– 8 reps x 4 sets
– Heavy weight dumbbell
– Alternating (No rest between sets)

#6 Knee up > Reverse lunge > Kick back

– 7 reps x 4 sets on each leg
– Alternating (No rest between sets)
– Dumbbell is mandatory
– Ankle weight is optional

#7 Single leg, leg raises

– 15 reps x 2 sets each leg

 

Workout #7

#1 Floor leg kicks (90 degrees)

– Add ankle weights
– 15 reps x 4 sets on each leg
– Alternating (No rest between sets)

#2 Knee up > Reverse lunge > Kick back

– 7 reps x 4 sets on each leg
– Alternating (No rest between sets)
– Dumbbell is mandatory
– Ankle weight is optional

#3 Feet raised quadruped hip extension

– Add ankle weights
– 15 reps x 2 sets on each leg
– Alternating (No rest between sets)

#4 Quadruped hip extension

– 5 high tension reps > Reset that set and repeat 4 times
– Do the above twice in each leg
– Alternating (No rest between sets)
– Add ankle weights

#5 Isolation hold squat

– Hold a heavy dumbbell at your chest
– 8 reps x 4 sets
– 1 minute break between sets

#6 High tension lunge

– Moderate weight dumbbell at chest
– 15 reps x 4 sets
– Alternating legs
– 30 sec break between sets

#7 Spider crawl push ups

– Add ankle weights
– Till failure twice

 

Workout #8


 

#1 Wide stance squat – Moderate weight – 12 reps x 4 sets

#2 Single leg foot raised quadruped hip extension – 15 reps each leg/3 sets each leg (Use an ankle weight/cable machine)

#3 Good morning – 10 reps x 3 sets

#4 Single leg deadlift with dumbbell – 15 reps each leg/4 sets each leg – Moderate weight

#5 Clam – 15 reps/4 sets each leg alternating, no rest between sets

#6 High tension quadruped hips extension (5 short reps and being your leg down. Do this 4 times then switch legs) Twice on each leg

#7 Push position elbow to knee twist to near failure twice (Add ankle weights)

#8 Push up position knee to chest side to side jumps to near failure twice

 

Workout #9

 

 
 

#1 Super rep heavy dumbbell split squat 8 reps x 4 sets each leg (Alternating legs)

#2 Super rep dumbbell single leg deadlift – Moderate weight – 8 reps x 4 sets each leg (Alternating legs)

#3 Dumbbell clam 15 reps x 4 sets (As long as you’re failing at the last few reps on each set) – Alternating legs between sets

#4 Sumo deadlift 8 reps x 4 sets – Moderate weight – 1 minute rest between sets

#5 Standing hyper extended leg lifts (Add ankle weights/Cable machine) 15 reps x 2 sets on each leg (Alternating legs)

#6 One arm ski swings 10 reps each side (1 set), do that twice.

#7 High tension lunges 15 reps x 2 sets each leg – Moderate weight (Alternating legs)

#8 High tension hyper extended lunges with a dumbbell held at your chest 15 reps x 2 sets (Alternating legs)

#9 Single leg hip thrust 15 reps x 4 sets

#10 Bicycles with ankle weight + 3 second hold at each rep, until failure

#11 Leg lifts with ankle weights. 10 reps straight, 10 reps to the left, 10 reps to the right. Repeat again if your butt isn’t destroyed 😀

Workout #10

Workout #11