Build The Butt. Reveal The Abs.
You cannot shrink your way to a better butt. You build one. MAPS Abs & Butt is the structured, expert plan that builds your glutes and reveals your abs, at home or in the gym, without guessing. Build the shape. Tighten the waist. One plan.
Real Numbers, No Theatrics
Why The Kickbacks Never Worked
You have done the kickbacks. You have eaten less and less. And the shape you want still is not there. Here is the truth almost nobody tells women: you cannot shrink your way to a better butt.
Your glutes are muscle, and muscle is something you build. A thousand random band exercises off Instagram build endurance, not a curve. What builds the butt you want is progressive training with real weight, done in the right order.
And no, it is not your genetics. It is not your discipline either. You finished plenty of hard things. What you never had was a plan built for building. Random workouts feel productive and go nowhere, and that is the plan's fault, not yours.
And you do not need a fancy gym. Every workout in this program ships with an at home version that runs on dumbbells and bands. The plan travels with you.
Build. Feed. Reveal.
Three things have to happen together. Miss one and the shape never shows up, which is exactly why everything you tried before did not work.
Three things have to happen together. Miss one and the shape never shows up.
Build
Nine weeks, three phases, four short workouts a week: two glute days and two ab days, with a rest day in the middle. Phase 1 builds your foundation with higher reps. Phase 2 ramps volume and time under tension, where growth lives. Phase 3 goes heavy, five sets of five, and turns that growth into dense, powerful shape. That progression is the difference between exercising and building.
Nine weeks, three phases, four short workouts a week. Phase 1 builds your foundation, Phase 2 ramps the volume, Phase 3 goes heavy. That progression is the difference between exercising and building.
Feed
Muscle does not grow on a shrinking diet. The Butt Building Diet Guide gives you exactly what to eat to build the glutes without covering up the abs. No starving, no guessing.
Reveal
Abs are built in training and in the kitchen. The ab days train your core with real work: vacuums, weighted crunches, planks that progress. The diet does the revealing. That combination is why this works when crunch challenges did not.
Abs are built in training and revealed in the kitchen. The ab days do real work: vacuums, weighted crunches, planks that progress. That combination is why this works when crunch challenges did not.
Why You Won't See Any Before & Afters Here
You will not find transformation photos on this page. Not because women do not get results with our programs, but because those photos are the oldest trick in fitness marketing. Someone's best week, perfect lighting, a crash diet behind the camera, sold to you as a promise.
Bodies respond at different speeds. Your genetics, your history, your schedule, your stress, all of it matters. Anyone who promises you a specific body by a specific date is lying to you, and you already know it.
Here is what I can promise. Train the right way, feed the muscle, stay consistent, and your body adapts. That is not hype. That is physiology. The program is the promise.
You will not find transformation photos here. They are the oldest trick in fitness marketing: someone's best week, perfect lighting, a crash diet behind the camera.
Bodies respond at different speeds. Anyone promising you a specific body by a specific date is lying to you.
Here is what I can promise. Train the right way, feed the muscle, stay consistent, and your body adapts. That is not hype. That is physiology.
Inside MAPS Abs & Butt
Everything you need to build your glutes and carve your core with a plan that's already thought through for you, whether you train at a gym or at home.
Everything you need to build your glutes and carve your core, at the gym or at home.
Round, strong glutes and a solid core while you master flawless technique. Higher reps drive growth and the burn.
Volume and time under tension go up to maximise glute and core growth. This is where the shape starts to show.
Heavy five by five work builds powerful, dense glutes and a rock solid core.
Every Day Is Planned For You
No wondering what to train or when. MAPS Abs & Butt lays the whole nine weeks out on one simple calendar. Open it, see today's workout, and go. The thinking is already done.
The whole nine weeks on one calendar. Open it, see today's workout, and go.
- Four workouts a week: two glute days, two ab days, rest day in the middle
- Follow along videos for every workout
- Exact sets, reps and rest, every phase
- The full nine week calendar, printed and in your pocket
Buy Today, Get 3 Free Bonuses
Every order comes with the tools that make the training work even better: a second full program of your choice, plus the eating and supplement guides that feed the muscle you're building.
A second full program of your choice, plus the eating and supplement guides that feed the muscle.
Your Free Second Program
When the nine weeks are done and you have built the glutes and revealed the abs, the worst thing you can do is go back to random workouts. So your next program is already handled. At checkout you pick a complete second MAPS program, free: MAPS Muscle Mommy or MAPS 15 Muscle Mommy. Same coaching, full progression, yours forever. Busy? Take MAPS 15 Muscle Mommy and train in about fifteen minutes a day. Time for full hour workouts? Take MAPS Muscle Mommy.
When the nine weeks are done, your next program is already handled. At checkout you pick a complete second MAPS program, free: MAPS Muscle Mommy, or MAPS 15 Muscle Mommy if you only have fifteen minutes a day. Full progression, yours forever.
The Women's Supplement Guide
The supplement industry makes billions on confusion, and most of it is aimed straight at women. Fat burners, detox teas, magic pills, none of it builds anything but the seller's bank account. This guide names the few supplements that actually help a woman building muscle, what they do and when to take them, and tells you plainly to skip everything else. It will probably save you more than the price of this program in junk you never buy again.
Fat burners, detox teas, magic pills. None of it builds anything but the seller's bank account. This guide names the few supplements that actually help a woman building muscle, and tells you to skip the rest. It will probably save you more than the price of this program.
The Butt Building Diet Guide
Here is the part most programs skip. You can train your glutes perfectly and still watch nothing change, because muscle does not grow on a shrinking diet. Most women I talk to have spent years eating less and less, and that is exactly why the shape never came. This guide fixes it: exactly what to eat to build the muscle, how much, and how to do it without covering up your abs or living on chicken and rice. No starving, no counting every calorie forever.
You can train your glutes perfectly and still watch nothing change, because muscle does not grow on a shrinking diet. This guide gives you exactly what to eat to build the muscle without covering up your abs. No starving, no counting every calorie forever.
Is This For You?
We'd rather you not buy this than waste your money. Read both columns honestly. Make the call.
✓ This Is For You
- You want a bigger, rounder, stronger butt and tighter, defined abs
- You are done piecing workouts together from Reels
- You can train four days a week, home or gym
- You want a plan that tells you exactly what to do
- You are a beginner willing to learn, or a lifter who never trained glutes with structure
- You want to keep the program forever, no subscription
✗ This Is Not For You
- You want a 30 day miracle
- You will not train with progressive weight
- You want cardio, not building
- You expect abs without touching your nutrition
- You already run a structured glute specialization and love it
- You want someone to do the reps for you
Here's EVERYTHING That's Included
- The Full 9-Week Program: Three phases, 36 workouts, every set and rep written down for you. Follow along video for every movement, so you are never standing there guessing whether you are doing it right.
- A Second MAPS Program, Free: Pick MAPS Muscle Mommy or MAPS 15 Muscle Mommy at checkout. It lands in your account alongside this one and it is yours to run whenever you want it.
- The Butt Building Diet Guide: What to eat to build the muscle, how much of it, and how to do that without covering up the abs you are working for.
- The Women's Supplement Guide: The short list that is worth your money, and the much longer list that is not.
- At Home Workout Blueprints: The same nine weeks rebuilt for dumbbells and bands, so a day you cannot get to the gym is not a day you miss.
- Yours For Life: One payment. No subscription, nothing to cancel, no renewal email in a year. Come back to it whenever you like.
Frequently Asked Questions
No. Every workout has an at home version that runs on dumbbells and bands. The At Home Blueprints are included.
Four workouts a week with a rest day in the middle. Each session is a focused handful of exercises, not a two hour marathon.
Phase 1 exists exactly for you. Higher reps, technique first, follow along videos for every movement.
No. Building the shape you want takes months of deliberate work and eating. You are in control of how far you take it. The women who run this program get stronger and rounder where they want it, not bigger everywhere.
No. Building that shape takes months of deliberate work and eating, and you control how far you take it. You get stronger and rounder where you want it, not bigger everywhere.
Muscle is denser than fat. During a building phase the scale can rise while the mirror and your jeans improve. That is the plan working, not failing.
Honest answer: no. Abs are built in training and revealed in the kitchen. That is why the Butt Building Diet Guide is in the box.
No. Muscle Mommy builds the whole body. Abs & Butt is a specialization: glutes and core, four days a week, nine weeks. That is exactly why they pair, and why the free program is a real second program, not a rehash.
No. Muscle Mommy builds the whole body. Abs & Butt is a specialization: glutes and core, nine weeks. That is why they pair.
No. One payment, lifetime access, keep everything forever.
Strength moves first, usually within the first phase. Visible shape change commonly lands around weeks eight to ten if you follow the plan and feed the muscle. Anyone promising week two is selling you something.
Strength moves first, usually in Phase 1. Visible shape change commonly lands around weeks eight to ten. Anyone promising week two is selling you something.
Email us within 30 days of purchase for a full refund. No questions asked.
Get Great Looking Abs & Butt In 9 Weeks
Every workout is written out for you, on your phone or your laptop, wherever you train. Follow the phases in order and your glutes and core do the rest.
Every workout is written out for you, on your phone or your laptop. Follow the phases in order.
Stop Guessing. Start Building.
Two full programs, three guides, and a plan that works.
Get MAPS Abs & Butt →
30 Day Money-Back Guarantee
Run the program for 30 days. If it is not the best training you have done, email us and we refund every penny. No hoops, no hard feelings.
Run it for 30 days. If it is not the best training you have done, email us and we refund every penny.
Mind Pump.
Four guys. Decades of combined experience. One of the most listened to fitness podcasts on earth. Sal created the MAPS programs, including this one built for women who want to finally train their glutes and core like they matter, and everything we build is forged in real world coaching by real fitness professionals.Four guys. Decades of combined experience. One of the most listened to fitness podcasts on earth. Sal created the MAPS programs, and everything we build comes out of real world coaching.
Sal Di Stefano
20+ years coaching real people to lean, strong, healthy bodies. Creator of the MAPS programs.
Adam Schafer
Former pro physique competitor. Translates muscle-building science into protocols regular people can actually follow.
Justin Andrews
Mobility and movement specialist. Keeps training sustainable, joint-friendly, and built for the long haul.
Doug Egge
The voice of the listener. Asks the questions you're thinking and makes sure no advice is left unexplained.