Tammy Hembrow Exercise – 8 Week Booty Guide

Tammy Hembrow is an Instagram phenomenon. She’s a serial entrepreneur, brand ambassador and a mother of two. Tammy represents manufacturers like Women’s Best, Gymshark and Protein World. She completely understands her followers, giving snippets of way of life thrown in with booty and product placement (see beneath), this has allowed her to develop a following in the thousands and thousands because of it. We’ve taken note and decided to take a look at the Tammy Hembrow workout. Most notably, the 8 week booty guide.

tammy hembrow angel wing tattoo Hembrow Exercise – 8 Week Booty Guide
To cite Tammy ‘This program is designed for anybody wanting to build a bigger, spherical, toned, and lifted butt. Numerous ladies think it’s unimaginable to go from pancake booty to a strong perky butt, however that’s precisely what I’ve completed and that’s exactly what this program is designed to help you do.’

This information is cut up up into 2 sections, weeks 1-4 ad 5-eight with a workout break up solely targeted on lower body sessions, training three days per week.


Tammy contains recommendations for cardio and vitamin however solely reference to a calorific surplus to build mass, and doesn’t really delve any deeper into it.

The guide (which yow will discover by clicking the image to the proper) splits into exercise with images showing you type suggestions and open descriptions of each exercise. She additionally recommends leaving one relaxation day between workouts. I’d counsel leaving even more as you’ll see below.

Weeks 1-4 Day 1
Barbell Squat – three×12
Break up Squat – three×12 per leg
Vast stance leg press – three×12
Back extension – three×12
Barbell hip thrust – three×12
Cable kick back – three×15 per leg
Day 2
Barbell Squat – three×12
Straight leg deadlift – 3×12
Weighted lunges – three×12 per leg
Smith Machine Step Up – three×12 per leg
Sumo Squat walk with pulse – three×12
Squat Jumps – 3×20
Day 3
Barbell Squat – three×12
Barbell Hip thrusts – three×12
Fire Hydrant – three×20 per leg
Cable Kick Back – three×15 per leg
Cable Hip abduction – 3×12 per leg
Squat pulse forty seconds into squat soar forty seconds
Weeks 5-8 Day 1
Barbell Squat – three×12
Single leg, leg press – 3×12 per leg
Smith Machine step up – 3×12 per leg
Barbell Glute Bridge – three×12
Cable Kick Back – 3×15 per leg
Day 2
Smith Machine Sumo Squat – three×12
Smith Machine Reverse Lunge – three×12 per leg
Elevated kettlebell sumo squat – 3×12
Single leg glute bridge – three×15 per leg
Smith machine donkey kick – three×12 per leg
Squat pulse forty seconds into squat leap forty seconds
Day 3
Barbell Squat – 3×12
Break up Squat – 3×12 per leg
Barbell Glute Bridge – three×12
Strolling lune with pulse – three×12 per leg
Cable kick back – three×15 per leg
Squat pulse 40 seconds into squat leap 40 seconds
Our Overview of the Tammy Hembrow Workout
Tammy Hembrow’s booty building information is filled with volume, and at first look, each exercise would take well over an hour, probably an hour and a half if you partake in some cardio. So they’re not for those who have time sensitive training. You might be additionally hitting legs 3x per week, there are snippets of lower back and core, but you’ll begin to see imbalances. That’s not such a bad thing if your aim is to build booty, however general, probably training legs twice a week is enough.

The character of this being a downloadable PDF rather than a tailored programme makes it non specific to the user. It is solely geared towards ladies who would like to build their butt. Nonetheless, some females may reply higher to lifting heavier weights in a decrease rep range, some might discover that hypertrophy exercises within the 12 rep range do nothing for them. So really, analysing your response to the exercises and varying them will solely leave you in good stead. I personally could be worn out after three-four exercises let alone 6 per training day for giant muscle teams with compounds.