Lean Booty plan

23 Pages·5.333 MB·English

by  Chiara Pugliesi

Y O U D O N ' T
H A V E T O
B E G R E A T
T O S T A R T
B U T Y O U H A V E T O S T A R T T O B E G R E A T
THE LEAN
BOOTY PLAN
Chiara Pugliesi
IG: @chiara_pugliesi
Welcome to my Lean Booty Plan
Well done for deciding to join my fit famiglia. You are now part of a
community of strong, determined and positive women who lift each other up
and work hard to achieve their goals.

If you work hard and are willing to put in the work, then I know you will be
successful!

Before you start, make sure you read the following recommendation page
and don’t skip any writing as I carefully explain how the guide works so that
you can achieve your goals faster.

You will find a meal plan and an 8 week glute workout plan. Make sure you
don’t skip any leg day as it will impact your progress.
Every day of the meal plan has been strategically written to match your
training patterns. If you decide to change a training day (e.g. from Monday
to Tuesday), then make sure you follow the right food intake explained in the
diet plan as well.

I cannot wait to see your progress. Nothing makes me more proud than
seeing my girls (or guys) achieving their dream body.

Lots of love,

Chiara xx
Recommendations:

-TAKE PROGRESS PHOTOS! Take them before you start the guide and from
then on, every 1-4 weeks. Take the photos in the same place, position,
lighting and time of day to ensure you get the most reliable progress reviews!
-I want to see your progress! Tag @chiara_pugliesi on Instagram and let me
know how you are getting on. Send me all your progress pictures!

-Pay attention to your form and don’t be afraid to ask for help from a trainer
at your gym!

Remember that looks, and gym and how big your bum looks is not
everything! You are so much more than what you look like and for this reason
I included a self love section at the bottom. Learn to love yourself first and
work on your self esteem as well as going to the gym.
Disclaimers

1. Please, note that I am not a qualified personal trainer. However, you can
notice that my body has achieved results that not even many PTs have
achieved in their life. Please, note that I will only be coaching you online
meaning that I am not responsible for any injuries as I will not be physically
present at the gym with you. Please be aware that the plan is not refundable
for the amount of work it required me to write.

2. I am not liable for any injury or harm that may come from using this guide.

3. Resale or sharing of this guide is illegal, and unfair and will be prosecuted
as such. Please acknowledge the effort and time that has gone into creating
this guide, and respect the intellectual properties of the creator
Introduction to the Glutes anatomy
Glutes are composed of 3 different muscle. The gluteus maximus covers the largest part of
the buttocks. On the side, you have your gluteus medius which overlaps the gluteus minimus
as well. These last two muscle groups are responsible for giving you that hourglass shape (hips
and side booty as they are commonly called).
In order to achieve a three-dimensional shape and a better result, it is essential to target all of
the three muscles.
I have included exercises which target all the sides of the glutes in this program. In my own
experience, I found all the information from extensive research and glutes motion papers. My
biggest source has particularly been Bret Contreras, a famous glutes building scientist.

How do muscles grow?

After you workout, your body repairs or replaces damaged muscle fibers through a cellular
process where it fuses muscle fibers together to form new muscle protein strands or myofibrils.

These repaired myofibrils increase in thickness and number to create muscle hypertrophy
(growth). Muscle growth occurs whenever the rate of muscle protein synthesis is greater than
the rate of muscle protein breakdown. 
This adaption, however, does not happen while you actually lift the weights. Instead, it occurs
while you rest. Therefore, muscle growth happens during your rest days. For this reason it is
essential not to workout the same muscle group when it is still VERY sore.

I personally recommend working your glutes twice a week with at least 2 days break in
between.

Nutrition is very important as well, if anything , it is the most important factor which affects
muscle growth. Every individual has a daily calorie intake based on their body composition and
other factors.
The Meal Plan
I strongly recommend meal prepping your food on a Sunday especially if you are in work all day or
have a busy schedule during the week. Or you can prepare your meals the night before depending
on your lifestyle. You can freeze your food up to 5 days!

You can also add any spices and herbs to your meals, just to add some flavourings etc.
WATER is crucial during a weight loss plan! Aim to drink 3 litres per day as your body will flush out
fat faster when you drink more water.
The Meal Plan
Week 1- Glutes Workout 1:
Resistance band fire hydrants 
(gluteus medius activation) 3x15
Add a resistance band after you get comfortable doing them.
Resistance bands are great as they add pressure to your glutes.
Perform the exercises
You can purchase them from eBay or Amazon for a very cheap
with the following
price :)
tempo:
15 Fire hydrants each
Light hip thrust -10kg max-  (gluteus maximus activation) leg
3x10 light hip thrust 10 reps
This is the exercise that helped me grow my glutes the most. 10 squat pulses
They are scientifically proven to give you a peak activation up

to 150%!!
60 seconds rest and
The thrust is a must for every booty workout! (Bret Contreras,
repeatx3
2016)
Jump in/jump out squats 3x10. Go as low as you can but make
sure your knees don’t go past your toes.
Again, you can add a resistance band or hold a dumbbell for
progression
Smith machine squats with 3 seconds pause at the bottom with moderate weight 3x10  
 tip: step forward and lean on the bar while you position your feet at a wide stance pointing
outwards and squeeze at the top(This will target the glutes more) N.B make sure your knees don't
go past your toes
Heavy hip thrust 3x10 - do your hip thrust with a weight that is challenging for you in which you
struggle after the 8th rep.
tip: always push with your heels and if you feel it more in your quads, take a wider stance
Also use 1 or 2 gym mat underneath to protect your hips
Hip abductor machine 3x10
Tip: Lean forward while doing this exercise and push with your glutes
Stair master 20 minutes- Cardio needs to be twice a week at the end of your glute session or on a
separate day depending on how tired you are. If your gym does not have the stair master you can do
the incline on the treadmill for 30 minutes (fast walk).
Week 1- Glutes Workout 2:
Resistance band fire hydrants 
(gluteus medius activation) 3x15
Add a resistance band after you get comfortable doing them.
Resistance bands are great as they add pressure to your glutes.
Perform the exercises
You can purchase them from eBay or Amazon for a very cheap
with the following
price :)
tempo:
15 Fire hydrants each
Light hip thrust -10kg max-  (gluteus maximus activation) leg
3x10 light hip thrust 10 reps
This is the exercise that helped me grow my glutes the most. 10 squat pulses
They are scientifically proven to give you a peak activation up

to 150%!!
60 seconds rest and
The thrust is a must for every booty workout! (Bret Contreras,
repeatx3
2016)
Jump in/jump out squats 3x10. Go as low as you can but make
sure your knees don’t go past your toes.
Again, you can add a resistance band or hold a dumbbell for
progression
Leg press on smith machine 4x10
This is one of my favourite variations of the leg press. As you cans see the weight will push from a
vertical top position which will focus on your glute muscle. Make sure you keep your back straight
and FLAT on the floor to avoid any lower back injury!
Smith machine squats with 3 seconds pause at the bottom with moderate weight 3x10  
 tip: step forward and lean on the bar while you position your feet at a wide stance pointing
outwards and squeeze at the top(This will target the glutes more) N.B make sure your knees don't
go past your toes
Heavy hip thrust 3x10 - do your hip thrust with a weight that is challenging for you in which you
struggle after the 8th rep.
tip: always push with your heels and if you feel it more in your quads, take a wider stance
Also use 1 or 2 gym mat underneath to protect your hips
4x15 - Using a cable machine, this exercise will also help you round your glutes as it works the side
booty. As we mentioned at the beginning of the plan, we need to target all areas of the booty. You
will have to start with a light weight as it will be rather challenging, main thing here is to keep your
form, so the lifting leg needs to be straight, straight back and solely push with your side glutes. I
want you to really think about your glutes when you do your exercise (mind muscle connection)
Stair master 20 minutes- Cardio needs to be twice a week at the end of your glute session or on a
separate day depending on how tired you are. If your gym does not have the stair master you can do
the incline on the treadmill for 30 minutes (fast walk).
Week 2- Glutes Workout 1:
Resistance band fire hydrants 
(gluteus medius activation) 3x15
Add a resistance band after you get comfortable doing them.
Resistance bands are great as they add pressure to your glutes.
Perform the exercises
You can purchase them from eBay or Amazon for a very cheap
with the following
price :)
tempo:
15 Fire hydrants each
Light hip thrust -10kg max-  (gluteus maximus activation) leg
3x10 light hip thrust 10 reps
This is the exercise that helped me grow my glutes the most. 10 squat pulses
They are scientifically proven to give you a peak activation up

to 150%!!
60 seconds rest and
The thrust is a must for every booty workout! (Bret Contreras,
repeatx3
2016)
Jump in/jump out squats 3x10. Go as low as you can but make
sure your knees don’t go past your toes.
Again, you can add a resistance band or hold a dumbbell for
progression
Deadlift 3x10
tips: if you are new to it, begin with a light weight as it targets your glutes as well as your lower
back. Keep your back straight and do not curve it, push with your glutes not with your arms. Arms
and back remain nice and straight. P.S. Notice how I grab the bar and my hand position and how I
SQUEEZE at the top

Heavy hip thrust 3x10 - do your hip thrust with a weight that is challenging for you in which you
struggle after the 8th rep.
tip: always push with your heels and if you feel it more in your quads, take a wider stance
Also use 1 or 2 gym mat underneath to protect your hips
Cable side kicks 3x25
Tips: they are great to build the side booty and give you a bubble butt shape. Keep your spine
neutral and firm and think of your glutes (mind-muscle connection for every exercise you do!)
Side lying clams 4x15
Tips: they are great to build the side booty too. Add a resistance band for better results. Make sure
your feet are always together and the movement is slowly and controlled. Add a weighted plate
and hold it on your thigh for progression
Stair master 20 minutes- Cardio needs to be twice a week at the end of your glute session or on a
separate day depending on how tired you are. If your gym does not have the stair master you can do
the incline on the treadmill for 30 minutes (fast walk).
Week 2- Glutes Workout 2:
Resistance band fire hydrants 
(gluteus medius activation) 3x15
Add a resistance band after you get comfortable doing them.
Resistance bands are great as they add pressure to your glutes.
Perform the exercises
You can purchase them from eBay or Amazon for a very cheap
with the following
price :)
tempo:
15 Fire hydrants each
Light hip thrust -10kg max-  (gluteus maximus activation) leg
3x10 light hip thrust 10 reps
This is the exercise that helped me grow my glutes the most. 10 squat pulses
They are scientifically proven to give you a peak activation up

to 150%!!
60 seconds rest and
The thrust is a must for every booty workout! (Bret Contreras,
repeatx3
2016)
Jump in/jump out squats 3x10. Go as low as you can but make
sure your knees don’t go past your toes.
Again, you can add a resistance band or hold a dumbbell for
progression
Half elevated squats 3x20
Don’t underestimate these by the name. Use the two benches for a deeper movement and keep a
constant movement. These 20 reps need to be done without pausing at the top whilst you keep
squeezing your glutes. These will give you an instant burn!
Cable machine lateral squats 4x10
Slightly bend your back forward as you can see in the image above keeping your spine tight. Use a
lighter weight until you get used to these and always think about your glutes (using the mind muscle
connection principle)
Heavy hip thrust 5x10 - Time to increase the reps! Always do your hip thrust with a weight that is
challenging for you in which you struggle after the 8th rep. Try a heavier weight than last week
increase +5kg
tip: always push with your heels and if you feel it more in your quads, take a wider stance with your
toes pointing out
Also use 1 or 2 gym mat underneath to protect your hips
Heavy squats 3x10
When you do a heavy squat you still need to be able to complete a full Range of Motion (ROM) so
go as low as you can like you can see on the image maintaining your toes pointed out, knees not
going past your toes and keeping a straight and tight back. If you cannot keep the form, lower the
weight. FORM OVER WEIGHT always as you don’t want to get injured
Stair master 20 minutes- Cardio needs to be twice a week at the end of your glute session or on a
separate day depending on how tired you are. If your gym does not have the stair master you can do
the incline on the treadmill for 30 minutes (fast walk).