How to Build The Perfect Posterior and Forge a Rock-Hard Superhuman Ass!

by Stephen

In the 4 Hour Body Tim breaks his “Adding Muscle” section into 4 basic parts: 

“Backs are to lifters what biceps are to bodybuilders “- The 4 Hour Body
  1. Building the perfect posterioror loosing 100 + pounds
  2. Six minute abs – Two exercises that actually work.
  3. From Geek to Freak – How to gain 34 pounds in 28 days.
  4. Occam’s Protocol (I and II) – A minimalist approach to mass.

Today we are going to focus on building the perfect posterior.

The entire “adding muscle” section feels a bit manic and overwhelming at times. There is quite a bit of overlap from section to section and Tim provides ultimate confusion in the perfect posterior chapter of the 4 Hour Body.

That being said, there is some wonderful information here and to build the perfect posterior you must basically understand one thing:  The kettlebell reigns supreme!

The perfect posterior is composed of 4 separate and overlapping routines, each building on the one before it, ranging from simple to more complex. There is some redundancy here as well. The chapter culminates in the “Kiwi’s Complete A/B Workout” which seems like overkill in my opinion but is sure to give you a rock-hard posterior chain if you can put it all together.

The 4 Perfect Posterior Routines as Seen in The 4 Hour Body:

Tracy’s Workout | Tim’s Workout | Fleur’s Workout | The Kiwi’s Complete A/B Workout

Important note on kettlebell selection:

Start with a weight that allows you to do 20 perfect repetitions but no more than 30. In other words, start with a weight, no less than 20 pounds, that you can “grow into.”

Kettlebells ( men should start with a 20-kg (44 lb) or 24-kg (53 lb) kettlebell and most women should start with a 16-kg (35 lb) or 20-kg (44 lb) kettlebell.

Tracy’s Workout (Monday and Friday)

“Tracy lost 100 pounds and 45 pounds of fat in the first 12 weeks.” 

The secret to losing 100 pounds wasn’t marathon aerobics sessions, nor was it severe caloric restriction.

It was the Russian kettlebell swing, twice a week for an average of 15– 20 minutes. Her peak session length was 35 minutes.


15-20 minutes Russian kettlebell swing


15-20 minutes Russian kettlebell swing

Tim’s Workout

“In six weeks, I was at my lowest bodyfat percentage.”

Original, Simplified (Monday and Friday)


Using a 53 pund kettlebell perform one set of 75 swings one hour after a light, protein-rich breakfast


Using a 53 pound kettlebell perform one set of 75 swings one hour after a light, protein-rich breakfast

Expanded (Monday, Wednesday, Friday)

My weekly training schedule was so light as to be laughable by conventional standards. I also took 10– 20-minute ice baths (two bags of ice bought at a gas station) on Mondays, Wednesdays, and Fridays.



I alternated these two exercises for a total of 3 sets × 5 reps for each. I took two minutes between all sets and therefore had at least four minutes between the same exercise (e.g., dumbbell [DB] press, wait two minutes, row, wait two minutes, DB press, etc.):

  • Iso-lateral dumbbell incline bench press
  • “Yates” bent rows with EZ bar (palms-up grip and bent at the waist about 20– 30 degrees)
  • Reverse “drag” curls using a thick bar twice the diameter of a standard Olympic bar (I put plates on metal piping I bought from Home Depot, secured with $ 5 pinch clamps): 2 sets of 6 reps, three minutes’ rest between sets DAY 3

Day 3 (FRIDAY)

* Every other week: single-arm kettlebell swings to 25 minimum reps each side

Fleur’s Workout (Monday, Wednesday, Friday)

“Goal: to lose those last few pounds of extra fat.”

Three times a week (Monday, Wednesday, Friday), she performed a simple sequence of three exercises prior to breakfast, all of which are illustrated below:


1. One set: 20 two-legged glute activation raises from the floor

two-legged-glute-activation-raises- 4- Hour Body


2. One set: 15 flying dogs, one set each side

Flying Dog

3. One set: 50 kettlebell swings

The Kettlebell Swing

– 5 minutes per session × 3 sessions = 15 minutes per week.


  1. One set: 20 two-legged glute activation raises from the floorr
  2. One set: 15 flying dogs, one set each side
  3. One set: 50 kettlebell swings


  1. One set: 20 two-legged glute activation raises from the floorr
  2. One set: 15 flying dogs, one set each side
  3. One set: 50 kettlebell swings

The Kiwi’s (3 day A and B Workout Routine)

The extended “bad ass” program!

To mimic The Kiwi, perform A on Monday and B on Friday, and glute activation raises are performed before each.

MED: two circuits of these exercises, in the order provided.

Workout A (Monday)

Workout A

All exercises, except for kettlebell swings, are performed for 10 repetitions using a 13-Repetition Max2 (RM) weight.

  1. Heavy dumbbell front squat to press (ass to heels)—squeeze glutes at bottom for one second before rising
  2. One-arm, one-leg DB row
  3. Walking lunges with sprinter knee raise – [Note from The Kiwi: “Your progression should be using your bodyweight, then dumbbells. This video shows with barbbell. I would PAUSE more at the top and push for hip extension (be as tall as you can at the top of each rep).”]
  4. Wide-grip push-ups
  5. Two-arm kettlebell swings x 20-25

Repeat sequence 2–4 times.

Workout B (Friday)

  1. One-leg Romanian Deadlift (RDL) (10–12 reps each side, at a 13 RM on first set weight selection)
  2. Chin-up (four-second negative lowering portion only) × 10 or until you cannot control descent
  3. One-leg hamstring curls on a Swiss ball—6–12 reps each leg
  4. Plank for abs (and gluteus medius on sides) -> Progression: start with 30 seconds front, 30 seconds each side, working up to 90 seconds maximum
  5. Reverse hyper × 15–25 Repeat sequence 2–4 times. [Note from The Kiwi: “A bit slow on concentric for my tastes, but acceptable.  Do these two seconds down, explosive up.”]

Repeat sequence 2–4 times.


  1. Glute activation raises


So there you have it. I have to thank Lisa who posted a comment last week that inspired this post.

If you are still wondering what routine is best for you I would recommend you keep it simple.

Purchase a kettlebell and make sure you are using the correct technique. Once you have it down, start by swinging your kettlebell 2 days per week as seen in Tim’s original simplified routine. Do this for a couple weeks before adding more exercises.

From here you can build a rock solid minimalist routine based on Tim’s six minute abs and Occam’s protocol.

A while back I created the “Big 8 Workout” based on this idea of combining workouts into a functional routine.  I challenge you to test these sections of the book, develop your own routines and get creative. Just make sure you keep it simple!

{ 9 comments… read them below or add one }

dallas August 30, 2013 at 9:58 pm

hi, im confused on the kiwi circut. this may be a silly question but is there rest between each excersize? or is it after you complete a whole circut? rest the 3 or 5 minutes and then start the cycle over again? thanks!


Stephen September 4, 2013 at 12:12 am

I would recommend doing what feels best for you.

I have never performed the Kiwi circuit myself, but I would personally recommend going at a comfortable pace. If this involves a 1-2 minute “catch your breath” period between exercises it certainly will not be a setback from a metabolic standpoint. You may prefer pushing through like a bootcamp routine but honestly a small, short breather will not deter your performance gains. We do this as part of Occam’s Protocol, and I feel the same applies here.

Let your body and the routine be your guide, it may depend on how many cycles of the “Kiwi circuit” you choose to perform as well: 2, 3, or 4.




Jackie September 24, 2013 at 4:00 pm

Hey Steven! Thanks for putting all of this down in one spot – it’s a big help.

It’s Jackie, the expat living in South Korea, once again!

I have been living the slow carb life for awhile now and am very comfortable with the routine. It’s just about second nature. So in that department I’m good.

My question for you is this: Now that I’ve got the feeding down pat, what routine should I follow? I’ve dropped about 84 lbs in the last 2 years (by doing a combination of Curves, gym obsession, Weight Watchers, Slow Carb with air squats, wall push-ups and chest pulls, and various outdoor exercises) and am now ready to facilitate an all over toning workout routine. I have an 8 and 16 kg kettlebell at home, along with an exercise ball. I also just got an awesome priced membership to a gym walking distance from my house ($27.50 a month/4 months). It’s small, but it’s got all the essentials. So, I think I’m ready!

I’ve been looking over this particular post, the several you have written about Occam’s Protocol A and B workouts (using machines), and the “Big 8.” Some of the exercises overlap which makes it seem like the “Big 8″** routine would be the best option to get a full body workout, but then I would only be doing it once a week/4 times per month. That doesn’t seem like it would work. I see the “Big 8” more as an additional workout to a set routine, which I would like to do. It’s THAT set routine that I’m looking to create.

I don’t need to lose 100 lbs, so “Tracy’s Workout” wouldn’t suffice, but I will be using my kettlebells, somehow. “Tim’s Workout” seems pretty attractive; I would do the “Expanded” version, but could I also incorporate the “Big 8” exercises into this routine, perhaps doing the “Big 8” (minus the myotatic crunch since it’s performed on M and F with Tim’s workout) on Wednesday instead of the three exercises Tim did? I would incorporate “Fleur’s Workout” if I needed to at some point or wanted to get a quick workout in with a time restraint or couldn’t make it to the gym. As for “The Kiwi’s”, no thanks; that routine is way out of my league, especially at this point.

I am also wanting to incorporate intermittent fasting which I’ve read works well with slow carb. Just a little confused as to when would be the best time during the week and during or between workouts to do it.

I have gotten off of PAGG (calcium and vitamin D) supplements for now, but will incorporate them back into my life once I get the routine down.

**Concerning the “Big 8” exercises – I noticed you do a 5/5 cadence. You do this for only 1 repetition per eight exercises (1 time every seven days), that’s it, right? Included in that is the kettlebell swing – what is the standard reps or time on that, seeings as you can’t do the suggested 5/5 cadence with kettlebell swings? 15-20 mins? 75 reps? I’m just starting out with the 16 kg kettlebell, so I will have to work my way up.

Of course, I understand you can only give advice, but you seem like the guru when it comes to this stuff. So, any insight would be greatly appreciated!

Thanks again for all the time and effort you put into this website. It has really been a huge help in my weightloss/getting healthier journey.

Keep up the great work!



D February 24, 2015 at 8:28 pm

The video is private and doesn’t show: 5.Reverse hyper × 15–25 Repeat sequence 2–4 times. [Note from The Kiwi: “A bit slow on concentric for my tastes, but acceptable. Do these two seconds down, explosive up.”]


Stephen February 27, 2015 at 12:10 am

Got it D, thanks for letting me know, I just updated it with a new link.



Michael April 28, 2015 at 9:17 pm

Is the “Building the Perfect Posterior” chapter is designed mainly for women? It’s kind of advertised that way (“build a perfect ass”…not really what guys are trying to accomplish for themselves). At the same time, I’m not trying to put on 30+ pounds of muscle in 4 weeks either (“From Geek to Freak” chapter). What should I do to just drop some fat and put on some non-freak amounts of muscle? Do kettlebell swings by themselves still accomplish this? Or diet alone? I’ve been on the slow-carb diet for 2 weeks and have dropped close to 8 pounds, so it seems to be working. Thanks


Stephen May 2, 2015 at 6:21 pm

Hi Michael,

You really don’t want a tight ass? :-) I am a huge fan of Occam’s protocol especially with the slow carb diet. I have been doing Occam’s for years. It won’t make you “freaky” and it will help you tone up and build some strength with a simple, time-friendly workout. Here is the “Big 8” workout I have written about before on the blog. I have to admit though, I stopped doing the k-bell swings, but purchasing a k-bell and having one around is worth the $45. I hope to get back into the “swing of things” again soon.

Good luck, drop me a line if you have any more questions.



jake September 12, 2015 at 6:38 am

In Tracys workout, to achieve 15-20 minutes, was that continuous KB swings or sets?


Stephen September 18, 2015 at 11:15 am

Hi Jake,

There really isn’t much talk about Tracy’s workout in the book, this is all that is said:

The secret wasn’t marathon aerobics sessions, nor was it severe caloric restriction. It was the Russian kettlebell swing, twice a week for an average of 15– 20 minutes. Her peak session length was 35 minutes.

After this, Tim goes on to describe his own routine as well as “Fleur’s”. I would pick from one of those or improvise to find what works best for you.

– Stephen


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