Build a Booty in 4 Weeks

4 WEEK
BOOTY
BUILDING
GUIDE
The Body
Consultants
Jack The Booty Consultant Zuvelek
4 WEEK BOOTY BUILDING GUIDE

Hey there.
Im Jack and I know exactly why youre here.
Youre sick and tired of not seeing any results in the booty department,
and quite frankly, youve had enough.
How do I know this?
Well sister, Ive trained 100s of girls just like you, girls that have tried
everything possible, from squats to lunges, box jumps to the step
machine, and everything in between.
This has lead me to putting together this program so that you can finally
get the results you deserve. This is the end of countless hours in the
gym with no results. The end of that dreaded pancake ass.
I aim to do this in a way that is easy to understand, but more importantly
easy to apply to your training STRAIGHT AWAY.
In most eBooks and programs this is the part where the author blows
their own trumpet and tells you how good they are.
I could do the same, blabber on about a heap of things you dont really
care about and tell you that I charge $300 an hour to train with me but
that doesnt interest you, does it.. so lets get to it, shall we.
--------------------------------------------------------On a side note: you may notice that I use terms that arent 100%
politically correct, this is no mistake. If you want something of that
nature, go pick up a magazine and read that, its completely cool with
me, I like the idea of freedom of speech, or some shit ;)
WWW.THEBODYCONSULTANTS.COM

So what exactly am I going to teach you during this booty building
bible?
Well firstly, the science of hypertrophy
Say whaaa?
This is how to grow your booty to fill out dem jeans, bikini or just be
generally peachy.
Then the pre workout mobility you need to do to ensure that
everything is ready to go and grow. And to minimise any risk of
injury that may occur.
After that, Ill show you how to read your program to get the most
substantial booty gains humanly possible out of it.
Then, the moment youve been waiting for, the actual 4 week
program that you need to do to take your booty to a whole new
level.
And to conclude, some thoughts on life, gains, nutrition and such.
Now you know exactly what to expect from this so that I dont waste
your time lets get into it.

The science of hypertrophy
To grow your booty hypertrophy or in the muscle needs to occur.
Theres no other way physiologically possible to grow your booty
without this, so its imperative that you train to do so.
In terms of hypertrophy there are 2 different kinds of hypertrophy
that can occur.
These are Sacroplasmic and Myofibrillar.
I could go all science nerd on you, but i like simplicity. So Im going
to explain it in that matter.
Myofibrillar hypertrophy is when there is an increase in the cross
section size of the muscle.
Sarcoplasmic Hypertrophy is where there is an increase in fluid that
hangs out inside the muscle cells.
In order to stimulate both these forms of hypertrophy we have 3
different pathways.
These are:
1. Progressive Tension Overload
2. Muscle Damage
3. Cellular Fatigue

The first and what is most commonly accepted, as the most
important is progressive tension overload.
This can be explained with a basics physics lesson.
Dont worry, it wont be complicated, the last time I did physics was
when I was 14.
Tension / Force is a product of weight (kgs lifted) multiplied by
acceleration (speed of the bar).
So to increase tension we need to move the heaviest weight we can
as fast as we can.
This will in turn create more tension, which as a result will cause a
greater stress, and if nutrition is on point more muscle (booty)
growth.
The easiest way to explain this is with a squat.
Squat 40kgs 1 week for 5 reps and the next week squat 45kgs for 5
reps and you would have increased the amount of muscular tension.
This will lead to more booty growth.
And if youre scared about getting bulky and all that, this is simply
not the case.
Females struggle in general to put on any substantial amount of
muscle!

The second is muscle damage.
Putting the muscles under load for extended periods does this.
This kind of damage means the muscles need to repair and grow
back stronger, and again with proper nutrition will lead to the growth
of the fibres so it can better deal with the stress in the future.
You can stimulate muscle damage a variety of ways.
And I do that for you in this program cause Im a nice guy like that.
The third is cellular fatigue.
This one is done by increasing blood flow to the target area and
decreasing the availability of oxygen. By doing this youre going to
take your muscles to fatigue on a metabolic level.
This results in a heap of metabolites that cause muscle growth.
Think of this as high rep, low rest work with constant tension on your
muscles. Something like a 20 rep body weight squat with no lockout
will do the trick at the end of your session
These three pathways are ways that you can take your booty growth
to the next level.
There isnt necessary a best way on doing so as all need to be

considered when programming (exactly what Ive done in your
program).
The variables need to be manipulated intelligently to get the
maximum booty growth.
That is the science of hypertrophy.
As you can see its not as easy as throwing a couple of exercises
together and hoping for the best.

Now, onto mobility.
This needs to be done before EVERY training session.
Mobility is something that 95% of people dont do right.
And in the case of optimal booty growth it is of paramount
importance. If you cant activate and contract your glutes then youre
not going to get the recruitment you need to grow your peaches.
If you sit down most of the day at work then chances are youre
really going to struggle to build a mind muscle connection.
This is going to make it that little bit harder for you, but, have no fear,
Im going to teach you exactly how to get your glutes firing and the
mobility and activation movements that you need to do every time
before you start your booty building quest in the gym.
What Ive got for you is my favourite foam rolling movement along
with my two favourite stretching movements. All up this should take
you no more than 5 minutes before the start of your workout.
Because I was feeling super nice Ive created a little site for you so
that you can watch these videos when ever you need.
You can find it here: http://bootybuilding.smartmember.com/lessons
The foam rolling movements I want you to do are your lower back.
The reason we do the lower back is that it is a part of posterior chain
and is heavily used in any glute work.
Once youve done your foam rolling your onto your stretching.

What you want to do first is stretch your hip flexor and contract your
glute as hard as possible.
This is going to open everything up and allow for some strong
contractions. If you cant feel your glute during this stretch place
your hand on it and poke it. This will improve the mind muscle
connection, strange I know.
Try hold the contraction for 30s.
Then jump onto your hamstring stretch.
This is going to lengthen your hamstrings and activate them for your
workout.
And there you have it. All the things you need to do to fully activate
and mobilise your booty to hit your sessions. Its imperative that you
do this before every session, as itll allow you take your booty
through a full range of motion.

The program is set out in the manner below. Im now going to show
you exactly how to read this program style as it may be different to
ones that you have seen in the past.
Seq.
Exercise
Sets
Reps
Tempo
Rest
Back Foot Elevated Split

Squats
10-12
3110
45
D1
Walking Lunges
10-12
2010
45
D2
Romanian Deadlift
12-15
3011
45
The letter represents the sequence. You will see that A in your
program is just that exercise by itself. In this case it is back foot split
squats, so you would do 10-12 reps on one leg then 10-12 on the
other leg.
Later in the program you will see D1 and D2. This is a superset. What
you will do here is 10-12 reps of D1 rest 45 seconds then do 12-15
reps of D2 before returning back to D1.
The exercise is what movement you will be doing. So a split squat,
lunge etc.

Sets: thats how many times you will do each exercise.
Reps: thats how many reps of each exercise you need to do.
Note: it says 10-12. That means you should be able to get 10 reps
and no more than 12, if you can get more than 12 reps then the
weight that you are using is too light and you need to make it
heavier.
On the contrary if you go up with weights and only get say 8 reps
before your form starts to break down then you need to lower the
weight enough so that you can get at least 10 reps out.
Tempo: this is probably the most confusing. Lets run through it.
3: This is the eccentric, which is how long the muscle is lengthening
for, so on a squat that would be when the bar is lowering.
1: This represents the rest at the bottom of the movement, so for the
above, at the bottom of the split squat where you will hold for one
second. On the lunges there is no pause and you will lower yourself
for two seconds
1: This is the concentric movement, or where the muscle is
shortening, with all movements we generally want to be lifting the
weight concentrically as hard as possible, as this ensures the
maximum contraction, however there is occasions where this does
not need to be done and will be stated with a 2 or a 3.
0: This is the rest at the top, so back to our examples when standing
up tall in the split squat or in the Romanian deadlift you hold for a
second to fully squeeze your glutes.
The reason that we use a slow tempo is so that you can learn the
movements properly and it reduces the risk of injury.
That is exactly how to read your program, if youve got any
questions dont be afraid to email me directly at
jack@thebodyconsultants.com and Ill be able to answer them for
you.
Now that you know how to read the program its time for me to give
you the program and solve all of your flat ass, bad looking bikini
problems.
BOOTY BUILDING PHASE 1

Mobility Before Every Session
Seq
Exercise
Sets
Reps
Tempo
Rest
Day 1
Back Foot Elevated Split Squats
10-12
3110
45
DB / Sumo Deadlift (Wide Stance)
10,8,6,15
2011
90
BB Glute Bridge
15-20
2012
60
Cable Pull Throughs
12-15
2211
60
Day 2
Back Extension
10
2013
75
Barbell Back Squat (Heels Elevated)
10,8,6,15
3110
60
C1
High And Wide Foot Leg Press
15-20
2010
60
D1
Walking Lunges (Forward Lean)
10-12
2010
45
D2
Romanian Deadlift
12-15
3111
45
11

With your program if youre not too sure what to do you can jump on
over to the little site Ive put together for you to show you exactly
how to do the exercises.
The web address is: http://bootybuilding.smartmember.com/lessons
Theres a couple of reps of each exercise so you can see what
theyre supposed to look like thank to my model Jimmy
(sorry ladies, hes taken)
A few notes on the program.
You need to increase the weights you use every time you
train
This makes your body adapt so that it can keep changing. Without a
big enough stimulus your body does not need to grow and it will
mean that nothing changes.
Train your legs 4 times a week.
This is going to increase the load of them causing them to grow
more due to the stuff I mentioned earlier.
Increasing blood flow to the legs has shown to decrease

the visible signs of cellulite.
WOOOO.Winning right there.

You should only do this program for 4 weeks.
Anything longer than that your body will start to adapt and you will
see you growth and gains come to a screeching halt.
Which aint fun.
And yep, thats about it in regards to the training side of things.
The only thing I havent covered in the quest of growing your
peaches is nutrition, which, may I add, is very, very important.
However, Im not a believer in just handing out blanket nutrition
approaches because it is so person dependent.
And I wouldn't want to tell you something and you tell your friends
and be like
Jack said so
Because thats how bad information spreads and makes people do
silly things in regards to nutrition.
BUT as a general rule, and I stress A GENERAL RULE.
You need to be in caloric surplus.
OR time your nutrients very specifically to grow your booty in a way
that doesnt promote excess fat gain.
I do believe that you can gain muscle and lose fat at the same time if
the mix between intensity, volume and nutrition is right, which I do
for all the people that come see me at The Body Consultants.

If you want to book in a free consultation where I can go through
your nutrition as well as take you through any of the exercises
youre not entirely sure click the link below.
We will be able to go through and ignite your booty growth to
make sure youre doing EVERYTHING RIGHT.
So heres the link

http://trial.thebodyconsultants.com/booty-building-consult/
Thanks for reading my booty building guide.

I hope your booty grows grand and your waist shrinks small.
Ill see you in the gym.
Jack The Booty Consultant Zuvelek

Build a Booty in 4 Weeks

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4 WEEK

4 WEEK BOOTY BUILDING GUIDE

4 WEEK BOOTY BUILDING GUIDE

4 WEEK BOOTY BUILDING GUIDE

4 WEEK BOOTY BUILDING GUIDE

4 WEEK BOOTY BUILDING GUIDE

4 WEEK BOOTY BUILDING GUIDE

There isnt necessary a best way on doing so as all need to be

4 WEEK BOOTY BUILDING GUIDE

4 WEEK BOOTY BUILDING GUIDE

4 WEEK BOOTY BUILDING GUIDE

Back Foot Elevated Split

4 WEEK BOOTY BUILDING GUIDE

4 WEEK BOOTY BUILDING GUIDE

4 WEEK BOOTY BUILDING GUIDE

BOOTY BUILDING PHASE 1

Back Foot Elevated Split Squats

DB / Sumo Deadlift (Wide Stance)

Cable Pull Throughs

Barbell Back Squat (Heels Elevated)

High And Wide Foot Leg Press

Walking Lunges (Forward Lean)

4 WEEK BOOTY BUILDING GUIDE

Increasing blood flow to the legs has shown to decrease

4 WEEK BOOTY BUILDING GUIDE

4 WEEK BOOTY BUILDING GUIDE

So heres the link

Thanks for reading my booty building guide.

Jack The Booty Consultant Zuvelek

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