Tammy Hembrow Workout – Eight Week Booty Information

Tammy Hembrow is an Instagram phenomenon. She’s a serial entrepreneur, brand ambassador and a mother of two. Tammy represents manufacturers like Girls’s Best, Gymshark and Protein World. She utterly understands her followers, giving snippets of way of life thrown in with booty and product placement (see below), this has allowed her to develop a following within 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 gif (http://tammyhembrowworkout.withtank.com/) Hembrow Workout – 8 Week Booty Guide
To quote Tammy ‘This program is designed for anyone eager to build a bigger, round, toned, and lifted butt. Loads of women think it’s unattainable to go from pancake booty to a powerful perky butt, however that’s precisely what I’ve executed and that’s exactly what this program is designed to help you do.’

This information is break up up into 2 sections, weeks 1-4 ad 5-8 with a exercise break up solely focused on decrease body sessions, training 3 days per week.


Tammy consists of recommendations for cardio and diet however only reference to a calorific surplus to build mass, and doesn’t really delve any deeper into it.

The information (which you can find by clicking the image to the appropriate) splits into exercise with images showing you kind recommendations and open descriptions of every exercise. She also recommends leaving one rest day between workouts. I’d suggest leaving even more as you’ll see below.

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

The nature 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. However, some females may respond better to lifting heavier weights in a lower rep range, some could discover that hypertrophy workouts within the 12 rep range do nothing for them. So really, analysing your reaction to the workouts and ranging them will only go away you in good stead. I personally can be worn out after 3-four workouts let alone 6 per training day for big muscle groups with compounds.