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FREE WEEK + Giveaway Announcement AND New 5-Day Trainer Series Challenge: Build a Booty with Patrice 5 Days to Stronger, More Sculpted Glutes

5-Day Challenge Trainer Series: Build a Booty with Patrice

5-Day Challenge Trainer Series: Build a Booty with Patrice 5 Days to Stronger, More Sculpted Glutes

35 Min/Day • 1 Week
  • Daily Duration Avg. 35 Minutes
  • Min. 30 Minutes
  • Max. 40 Minutes
  • Body Focus Upper Body, Core, Lower Body, Total Body
  • Training Type Strength Training, Cardiovascular
  • Equipment Dumbbell, Exercise Band, Mat

Overview

This 5-day challenge was built with our most popular FB Booty programs in mind, designed as a shorter “spin-off” that spotlights glute strength and endurance while balancing your training with total-body sessions. Just like FB Booty Round 1, FB Booty Round 2, and FB Booty Round 3, this program emphasizes smart, effective glute training through a mix of strength, hypertrophy, and conditioning; this condensed, one-week format can serve as either a focused reset or a complementary block to your ongoing training.

Who is this challenge for?
This challenge is perfect for intermediate exercisers who want targeted glute training without skipping the rest of their fitness. If you enjoyed the FB Booty series and want a shorter, high-impact challenge with the same style of intentional programming, this is for you.

The workouts emphasize purposeful glute training while also training your overall strength, endurance, balance, and core. You’ll see familiar elements like lower body strength and hypertrophy, unilateral glute work, and burnout finishers woven together with complementary upper body and conditioning sessions.

What to expect
Workouts range from 30 to 40 minutes. You’ll train 5 days in a row, with 3 dedicated glute/lower body sessions and 2 cross-training days for upper body, core, and conditioning.

Your weekly split includes:

  • Glute Foundations (strength + stability)
  • Upper Body + Core Strength
  • Glute Hypertrophy & Volume (constant tension + high reps)
  • Cardio + Core Conditioning
  • Glute Burnout Finale (unilateral + isolation overload)

Expect elements like:

  • Time-under-tension and pulse variations for hypertrophy
  • Unilateral combo movements for strength and balance
  • Curtsy, hinge, and squat variations to hit the glutes from every angle
  • Core EMOMs and AMRAPs for a conditioning challenge
  • High-volume isolation finishers for the ultimate burn

Each day has a distinct purpose while building toward the final, most challenging session. By the end, you’ll feel stronger, more connected to your glutes, and confident in your overall fitness.

Equipment

  • A set of dumbbells
  • A resistance band (optional)
  • An exercise mat

Format

  • 5 Days of training in a row
  • 30–40 minutes per session
  • 3 glute-focused strength days + 2 complementary cross-training days
  • Progressive intensity, with the hardest session saved for the finale

Closing Notes
This 5-Day Booty Challenge carries forward the FB Booty tradition of glute-focused, results-driven training, but in a condensed format that’s easy to fit into your schedule. Whether you use it as a standalone week or as a reset alongside other programs, it’s designed to help you move with purpose, train with intensity, and finish feeling strong, challenged, and accomplished.

So excited for you guys to join me in this program! 

Patrice

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