Bodyweight + Bands Booty Builder
6-week beginner glute program with no weights — just bodyweight movements and a band loop. Perfect for travel, home training, or building a glute base before the gym.
- Equipment
- Bands, Bodyweight
- Style
- Volume, Low Impact
Unlock Bodyweight + Bands Booty Builder in Capazity
Premium members get this full program with every session scheduled, logged and auto-progressed from their own maxes.
About this program
Six-week beginner glute program built around bodyweight movements and a single resistance band loop (typically a 2"-wide hip circle band). Four training days per week (Mon/Tue/Thu/Fri), 25-35 minute sessions, zero gym equipment required.
The stimulus comes from time under tension and high reps rather than load. Glute bridges become single-leg glute bridges become hip thrusts off a couch with a band; walking lunges progress to deeper, slower lunges; cable kickbacks become banded standing kickbacks. Bird dog and side plank handle core/stability throughout.
Progression is in reps and tempo: weeks 1-2 establish the routine at 12-15 reps, weeks 3-4 push to 15-20 reps with slow eccentrics, weeks 5-6 add a band-loop "burn-out" finisher to every session. Best for travelers, home gym beginners, postpartum returns to training, or anyone wanting to build glute strength before stepping under a barbell.
What's included
The full session-by-session program is available to Capazity Premium members in the app.
- ✓6 weeks of programming
- ✓4 training days per week
- ✓9 different exercises
- ✓Weights calculated from your own maxes
- ✓Every set logged and tracked automatically
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