We get that training is a top priority for most of our readers, but we also understand that life is messy and complicated. School and/or work can get in the way of training. It’s not realistic for training to come first all the time, which is why this realistic program was made.

If you want to work on getting a butt Sir Mix-a-Lot himself would approve of, try out some tempo training. It’s perfect for re-shaping your flat rear into an ass that just won’t quit.

A lower back injury doesn’t have to mean the end of your training days. Here’s one of my go-to methods for continuing to train hard and make progress.

Each of these exercises has a variation that will fit your experience level and needs as a lifter, no matter how advanced you are.

Matt Ladewski owner of Region Barbell Club demonstrates how to perform Serrano Split Squats