Challenge start date: March 30, 2026

Challenge end date: May 10, 2026

Open to participants worldwide

Welcome to your 6-Week Booty Build Challenge

I’m so excited to have you here! After years of coaching women, I’ve brought together the most effective glute training methods with the most effective parts of pilates to help you build curves in all the right places, while feeling confident, feminine, and strong.

Over the next six weeks, you’ll follow a mix of proven glute-building workouts designed to shape, lift, and grow your glutes from every angle, making your results as effective (and aesthetic) as possible.

I’ve paired these with Pilates-inspired ab sessions that will help you sculpt a strong, defined core and a weekly full upper body session to create that balanced, hourglass shape.

This program is all about becoming your best self, inside and out. Show up for yourself, stay consistent, and trust the process… your results will speak for themselves!

Let’s make these next 6 weeks your ultimate glow-up era.
You’ve got this 💪🏻💖

Thais 🤍

Key Information & Training Principles

The Goal:
This 6-week program is designed to help you grow your glutes, build strength, and tighten your core, without overtraining or spending endless hours in the gym. You’ll train with intention, focus on proper form, and progressively challenge yourself each week to see real results.

Training Split:

• Day 1: Glutes & Legs

• Day 2: Back, Shoulders & Abs

• Day 3: Active Rest (10k steps)

• Day 4: Glutes & Legs

• Day 5: Cardio & Abs

• Day 6–7: Active Rest (10k steps)

This balance gives your glutes enough frequency to grow, while also allowing time for recovery, which is when your muscles actually GROW.

Progressive Overload:
To grow your glutes you need to get stronger, and to get stronger your muscles need to be challenged over time.

That means each week you should aim to:

• Slightly increase the weight, or

• Add a rep or two, or

• Slow down your tempo and focus on controlled movement.

Even small improvements matter, progress doesn’t always mean lifting heavier, it can also mean better form or stronger mind-muscle connection.

Glute Focus:
You’ll train your glutes twice per week with a mix of:

• Compound movements (hip thrusts, split squats, RDLs) for strength and shape

• Isolation work (kickbacks, abductions) for activation and detail

• Finishers (drop sets, higher reps) for that final burn and pump

This combination helps you grow fuller, rounder glutes while keeping your legs toned.

Core Training:
Your ab circuits are pilates inspired and combine weighted and bodyweight exercises to strengthen & define your core.

• Weeks 1–3: Focus on stability, control, and form.

• Weeks 4–6: Progress to more dynamic and challenging movements to tighten and sculpt.

The goal isn’t just visible abs: it’s a strong, functional core that supports your lifts and improves posture.

Cardio & Steps:
Cardio is kept moderate and intentional: one stairmaster session per week to boost endurance and fat burning, plus daily walks (10k steps) to keep you active and support recovery.

Recovery:
Don’t underestimate rest. Your glutes need time to repair and grow stronger. Prioritize sleep, hydration, and protein intake to maximize your results.

Remember:
This program isn’t about perfection: it’s about consistency and intention.

Show up, do your best each session, and trust the process.
You’ll be amazed at how much can change in just 6 weeks when you train with purpose.

Cardio & Daily Movement Recommendations

When it comes to cardio, this program focuses on low-impact, sustainable movement that supports fat loss, recovery, and overall well-being, without draining your energy or affecting your glute gains.

Challenge start date: March 30, 2026

Challenge end date: May 10, 2026

Open to participants worldwide