Hip - Butt - Thigh Focus Workout

The following workout specializes in developing the glutes, hips and thighs. This is a 3 day workout that is split into two sessions, an upper and lower body workout. Each session is to be performed on seperate, alternating days which allows you to fully recover from the previous workout.

The workout uses higher than normal repetitions in order to flush the muscles in the thigh area with the maximum amounts of oxygen and blood. Combined with short rest periods, this will improve intensity levels for a more focused effort.

Here is the training sequence:

Day 1
Workout A
Day 2
Day 3
Workout B
Day 4
Day 5
Workout A
Day 6
Day 7

Thighs/Butt/Upper Body
Butt/Thighs/Upper Body
Thighs/Butt/Upper Thighs


Let's take a look at the workout:

Workout Points



6 Weeks


Build and develop the hips, butt and thigh areas. Stimulate muscle growth in the upper body


- 3 workouts weekly

- 3 seperate lower body workouts to begin workout each day

- 2 upper body exercises after thigh workout each day

- Higher repetitions to keep blood in thigh and legs for longer periods of time

- Short rest periods to keep intensity up

- Light to medium weights

- Rest periods vary in duration

- Light cardio performed at the beginning of the workout - 5 to 10 minutes

- Cardio work at the end of each workout - 20-25 minutes of medium intensity


After performing workout A on day 5, rest on days 6 and 7 and start with workout B on the following day 1. Every other week you should be alternating workouts A and B on day 1.

For one arm dumbbel rows, peform one arm at a time. There is no rest in between sets.

Remember to drink at least one gallon of water per day.

Workout A - Day 1 - Monday - Thighs / Butt / Upper Body
Exercise Sets Repetitions Rest Periods
Cardio (light)     5 - 10 minutes
Squats 3 15 1 minutes
Leg Curls 3 15 30 seconds
Leg Extensions 3 20 30 seconds
Incline Dumbbell Press 3 15 1 minute
Dumbbell Side Raises 3 15 30 seconds
One Arm Dumbbell Rows 3 15 No rest
Standing calf raise 3 15 1 minute
Crunches 4 25 1 minute
Cardio     20 - 25 mins

Workout B - Day 3 - Wednesday - Butt / Thighs / Upper Body
Exercise Sets Repetitions Rest Periods
Cardio (light)     5 - 10 minutes
Leg Press 3 30 1 minute
Lunges 3 20 - 25 1 minute
Stiff Leg Deadlifts 3 15 30 seconds
Deep Knee Bends 1 50 - 75  
Seated Dumbbell Press 3 15 30 seconds
Seated Dumbbell Curls 3 15 30 seconds
Standing Cable Pressdowns 4 25 - 50 30 seconds
Cardio (medium)     20 to 25 Minutes

Try this routine for at least 6 weeks. Remember, rest one day during the week after each alternating workout and two days on the weekend.

For general workout logs, please see this page here.

If you have any questions about this program, please email me at:

buildingmuscle101 @ vianet.ca (please excuse the spaces - avoid spam bots)

Related Articles

Superset Workout for Women

5 Day Workout

Full Body Workout Program

Push / Pull Workout

All the best,



Don't know what to eat to Build Muscle?

Click Here for Muscle Building Recipes...FREE!!

Free 12 Week Muscle Building Course
Get Big!

Includes a 12 week program with routine, diet, and tips - FREE - Click Here

[?] Subscribe To This Site

Add to Google
Add to My Yahoo!
Add to My MSN
Add to Newsgator
Subscribe with Bloglines

| Return to top | Disclaimer | | Privacy Policy | | Disclaimer |

Copyright © 2003 - 2013 - Building-Muscle101.com - All Rights Reserved
Site protected by copyscape | copysentry