Hip - Butt - Thigh Focus Workout

sample pyramid workout


The following workout specializes in developing the glutes, hips and thighs.

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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 - Hip - Thigh - Butt - Upper Body
Day 2
Day 3
Workout B - Hip - Thighs - Butt - Upper Body
Day 4
Day 5 Workout A - Hip - Thigh - Butt - Upper Body
Day 6 Rest (Cardio Optional)
Day 7 Rest

Let's take a look at the workout:

Workout Points

Duration: 6 weeks
Goal: Build and develop the hips, butt and thigh areas. Stimulate muscle growth in the upper body
Method: 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 dumbbell 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.

The Workout

Day 1 Workout A - Hip / Thighs / Butt / Upper Body
Exercise Sets Reps Rest
Cardio (light)     5 - 10 minutes
Squats 3 15 1 minute
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 Perform for 20 to 25 minutes at moderate pace.
Notes: *For one arm dumbbell rows, do one arm and immediately do the other arm and immediately do the other arm and so on and so forth until the exercise if done.
Day 3 Workout B - Wednesday - Hip / Butt / Thighs / Upper Body
Exercise Sets Reps Rest
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 Perform for 20 to 25 minutes at moderate pace.

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.

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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)

All the best,


As the owner of Building Muscle 101, I am committed to providing you the best practical weight training advice. I've been training for over 24 years (and still train to this day!) and the advice and guidance I provide comes directly from my experience and knowledge.

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