Table Of ContentY O U D O N ' T
H A V E T O
B E G R E A T
T O S T A R T
B U T Y O U H A V E T O S T A R T T O B E G R E A T
THE ADVANCED
BOOTY PLAN
Chiara Pugliesi
IG: @chiara_pugliesi
Welcome to my Advanced Booty Plan
Well done for deciding to join my fit famiglia. You are now part of a
community of strong, determined and positive women who lift each other up
and work hard to achieve their goals.
If you work hard and are willing to put in the work, then I know you will be
successful!
Before you start, make sure you read the following recommendation page
and don’t skip any writing as I carefully explain how the guide works so that
you can achieve your goals faster.
You will find a meal plan and an 8 week glute workout plan. Make sure you
don’t skip any leg day as it will impact your progress.
Every day of the meal plan has been strategically written to match your
training patterns. If you decide to change a training day (e.g. from Monday
to Tuesday), then make sure you follow the right food intake explained in the
diet plan as well.
I cannot wait to see your progress. Nothing makes me more proud than
seeing my girls (or guys) achieving their dream body.
Lots of love,
Chiara xx
Recommendations:
-TAKE PROGRESS PHOTOS! Take them before you start the guide and from
then on, every 1-4 weeks. Take the photos in the same place, position,
lighting and time of day to ensure you get the most reliable progress reviews!
-I want to see your progress! Tag @chiara_pugliesi on Instagram and let me
know how you are getting on. Send me all your progress pictures!
-Pay attention to your form and don’t be afraid to ask for help from a trainer
at your gym!
Remember that looks, and gym and how big your bum looks is not
everything! You are so much more than what you look like and for this reason
I included a self love section at the bottom. Learn to love yourself first and
work on your self esteem as well as going to the gym.
Disclaimers
1. Please, note that I am not a qualified personal trainer. However, you can
notice that my body has achieved results that not even many PTs have
achieved in their life. Please, note that I will only be coaching you online
meaning that I am not responsible for any injuries as I will not be physically
present at the gym with you. Please be aware that the plan is not refundable
for the amount of work it required me to write.
2. I am not liable for any injury or harm that may come from using this guide.
3. Resale or sharing of this guide is illegal, and unfair and will be prosecuted
as such. Please acknowledge the effort and time that has gone into creating
this guide, and respect the intellectual properties of the creator
Introduction to the Glutes anatomy
Glutes are composed of 3 different muscle. The gluteus maximus covers the largest part of
the buttocks. On the side, you have your gluteus medius which overlaps the gluteus minimus
as well. These last two muscle groups are responsible for giving you that hourglass shape (hips
and side booty as they are commonly called).
In order to achieve a three-dimensional shape and a better result, it is essential to target all of
the three muscles.
I have included exercises which target all the sides of the glutes in this program. In my own
experience, I found all the information from extensive research and glutes motion papers. My
biggest source has particularly been Bret Contreras, a famous glutes building scientist.
How do muscles grow?
After you workout, your body repairs or replaces damaged muscle fibers through a cellular
process where it fuses muscle fibers together to form new muscle protein strands or myofibrils.
These repaired myofibrils increase in thickness and number to create muscle hypertrophy
(growth). Muscle growth occurs whenever the rate of muscle protein synthesis is greater than
the rate of muscle protein breakdown.
This adaption, however, does not happen while you actually lift the weights. Instead, it occurs
while you rest. Therefore, muscle growth happens during your rest days. For this reason it is
essential not to workout the same muscle group when it is still VERY sore.
I personally recommend working your glutes twice a week with at least 2 days break in
between.
Nutrition is very important as well, if anything , it is the most important factor which affects
muscle growth. Every individual has a daily calorie intake based on their body composition and
other factors.
The Meal Plan
I strongly recommend meal prepping your food on a Sunday especially if you are in work all day or
have a busy schedule during the week. Or you can prepare your meals the night before depending
on your lifestyle. You can freeze your food up to 5 days!
You can also add any spices and herbs to your meals, just to add some flavourings etc.
WATER is crucial during a weight loss plan! Aim to drink 3 litres per day as your body will flush out
fat faster when you drink more water.
The Meal Plan
Healthy Food Ideas:
Breakfast ideas:
Scramble 4 eggs in a pan with Mash 1 avocado and spread it 1 cup of oats
olive oil and seasonings ( 1 over 2 toasted pieces of 1 cup of milk
yolk, 3 whites) bread 1 handful of raisins
Toast 2 wholewheat pieces of 1 or 2 poached eggs 1 squirt of honey or
bread 1 handful of spinach or kale maple syrup
Add 2 handfuls of raw or Chilli flakes and season it to cinammon
precooked spinach taste chia seed
Add pepper to finish and a fruit of choice to
pinch of pink salt complete
drink 1 protein shake
with it for protein
Snack ideas:
Slice a whole low fat Use a glass like in the picture
mozzrella (you can find it in Add a layer of oats or roasted granola
1 layer of Greek yogurt
any big supermarket)
1 layer of cinnamon
Slice up a whole tomato
continue unitl you reach the top
Guarnish with olive oil
Guarnish with fruit of choice
Pepper and pink salt
Leave it in the freezer for 10 minutes and enjoy it
cool
Supplement recommendation:
Whey Gold Standard Protein. You purchase this from Amazon
If you are looking for a cheaper protein powder you can check the
Protein Works or My Protein. The consistency of these protein powders
are a bit thicker than the Gold Standard one but they are cheaper :)
Multivitamins, Magnesium and Omega 3
Lunch & Dinner ideas:
This is one of my signature and 1 fillet of salmon Pre roast in the oven 1 cupof
favourite meals: my salmon Add 1 squirt of honey, soy broccoli, 1 sliced onion, 2
pasta sauce, olive oil and season it potatoes and 1 chicken breast
put some olive oil in a non to taste. Add lemon juice and (100g) and salt it to taste
stick pan wrap it with foil paper Place everything on a tray,
Add 150g of smoked salmon, a Bake it for 25 minutes and add seasonings, olive oil, and
squirt of honey, italian herb serve with some salad and low fat cheese and sprinkle
seasonings, pepper, garlic roasted potatoes some breadcrumbs on top
powder and coriander Bake it for 15 minutes
Once it becomes pink and
cooked, add some tomato
pasta sauce of choice
Boil 120g of penne pasta
separately and once cooked
add into the pan
Turn the heat down and let it
simmer for a few minutes
Chop 100g chicken breast Pre boil some couscous or rice
1 onion Wash bell peppers and remove
cherry tomatoes or other the inside of them
vegetables like bellpeppers Stuff them with the cous cous
Salt and seasonings and add seasonings and low
Lemon juice fat cheese on top
Olive oil Bake them in th oven until
Bake it or fry it with some crispy
garlic Serve them with some chicken
or any other protein source
Week 1- Glute Workout 1:
Resistance band fire hydrants
with weights
Add a weight and lock it in
between your legs as you can see
on the picture. First set do 20
reps with only the resistance
band. Second set do 15k reps
with a 5kg dumbell. Last set do 15
reps with a 7kg dumbell and the
resistance band on
Light hip thrust with resistance
band- (gluteus maximus
activation) 3x10
This is the exercise that helped me
grow my glutes the most. They are
Glute warm
scientifically proven to give you a
up/activation
peak activation up to 150%!!
POsition the band in between tw0
heavy weights like you cans see in
the image and use its resistance to
hip thrust. They burn when you
really squeeze your glutes at the
top!!
Smith Machine Kickbacks 4x15
Tie a long reistance band on the smith
machine bar and get inside the loop.
Test it first to make sure it is ready to
go and kick the bar up like you can
see in the picture. Increase weight at
every set but make sure you start very
light or with no weight at the
beginning if you are not used to them
as you do not want to damage your
knees
Smith machine squats with 3 seconds pause at
the bottom with moderate weight 3x10
tip: step forward and lean on the bar while you
position your feet at a wide stance pointing
outwards and squeeze at the top(This will target the
glutes more) N.B make sure your knees don't go past
your toes
Heavy hip thrust with abduction 4x15
Use a plyo box for the hip thrusts. If you are very tall you
can go for a regular bench insted.
As you progress in weight, the weight of the bar will start
hurting your hips. You can fold 3 gym mats underneath
instead of using the pad.
The exercise is like a regular hip thrust but when you reach
the top, squeeze your glutes and do an abduction with your
legs as you can see demonstrated. Do 4 sets of 15 reps and
increase weight at every set
Single leg Hip abductor machine 4x10
Perform this exercise by doing one leg at the time.
Notice how I hold onto the machine with both of the
hands. This exercise feels harder than the regular
hip abduction movement and you should really feel
it in your glutes. Again increase weight at every
set
Hip Abduction 3x15
Superset the privious exercise with this one *no rest
after you finished the exercise above, do this
straight away*
Stair master 20 minutes- Cardio needs to be twice a week at the end of your glute session or on a
separate day depending on how tired you are. If your gym does not have the stair master you can do
the incline on the treadmill for 30 minutes (fast walk). Skip this step if you do not need to lose weight.
