Tammy Hembrow Workout – 8 Week Booty Guide

Tammy Hembrow is an Instagram phenomenon. She’s a serial entrepreneur, model ambassador and a mother of two. Tammy represents brands like Ladies’s Best, Gymshark and Protein World. She fully 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 millions because of it. We’ve taken note and determined to check out the Tammy Hembrow workout. Most notably, the eight week booty guide.

tammy hembrow tea Hembrow Workout – 8 Week Booty Guide
To cite Tammy ‘This program is designed for anyone eager to build a much bigger, round, toned, and lifted butt. Plenty of ladies think it’s unattainable to go from pancake booty to a strong perky butt, but that’s precisely what I’ve achieved and that’s exactly what this program is designed that will help you do.’

This guide is split up into 2 sections, weeks 1-4 ad 5-8 with a workout split solely centered on lower body classes, training three days per week.


Tammy consists of suggestions for cardio and diet but only 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 correct) splits into exercise with images showing you kind suggestions and open descriptions of each exercise. She also recommends leaving one rest day between workouts. I’d counsel leaving even more as you’ll see below.

Weeks 1-four Day 1
Barbell Squat – three×12
Cut up Squat – three×12 per leg
Extensive stance leg press – three×12
Back extension – 3×12
Barbell hip thrust – 3×12
Cable kick back – 3×15 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 – three×12
Squat Jumps – three×20
Day 3
Barbell Squat – three×12
Barbell Hip thrusts – three×12
Fire Hydrant – 3×20 per leg
Cable Kick Back – 3×15 per leg
Cable Hip abduction – three×12 per leg
Squat pulse 40 seconds into squat jump 40 seconds
Weeks 5-eight Day 1
Barbell Squat – three×12
Single leg, leg press – three×12 per leg
Smith Machine step up – three×12 per leg
Barbell Glute Bridge – 3×12
Cable Kick Back – 3×15 per leg
Day 2
Smith Machine Sumo Squat – 3×12
Smith Machine Reverse Lunge – three×12 per leg
Elevated kettlebell sumo squat – three×12
Single leg glute bridge – 3×15 per leg
Smith machine donkey kick – three×12 per leg
Squat pulse forty seconds into squat bounce 40 seconds
Day 3
Barbell Squat – 3×12
Break up Squat – 3×12 per leg
Barbell Glute Bridge – three×12
Walking lune with pulse – three×12 per leg
Cable kick back – 3×15 per leg
Squat pulse forty seconds into squat leap 40 seconds
Our Review of the Tammy Hembrow Exercise
Tammy Hembrow’s booty building information is filled with quantity, and at first look, each workout would take well over an hour, potentially an hour and a half if you happen to partake in some cardio. In order that they’re not for those who have time delicate 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 goal is to build booty, but general, probably training legs twice every week is enough.

The nature of this being a downloadable PDF somewhat than a tailored programme makes it non specific to the user. It's solely geared towards ladies who want to build their butt. Nevertheless, some females may respond better to lifting heavier weights in a lower rep range, some may find that hypertrophy workouts within the 12 rep range don'thing for them. So really, analysing your reaction to the workouts and ranging them will solely go away you in good stead. I personally would be worn out after 3-four workouts let alone 6 per training day for big muscle teams with compounds.