Booty by Bret is centered around optimizing your physique through progressive overload. While this is most commonly thought of as gaining strength on powerlifts, Bret’s 20+ years as a strength & physique coach has led him to apply progressive overload more broadly for physique development. As lifters gain more experience, gaining strength becomes more difficult and programming needs to be more deliberate.

Applying this principle, Booty by Bret is switching the 5-month periodization cycle, with the goal of optimizing strength gain. It’s easy to maintain strength, but difficult to hit new PRs. With this consideration, the new rotation will prioritize one lower body lift and one lower body lift for 3 out of the 5 months, putting other lifts on the backburner in terms of importance of performance - allowing for form improvements and keep the exercise form fresh while pushing the main focus of the month. During focused months, other compound lifts will take a back seat in terms of priority. This doesn't mean they are neglected but rather that their role shifts. These secondary exercises will be used to maintain strength, refine technique, and keep the body primed for future progress. By rotating the emphasis, lifters can also prevent burnout and overtraining, which are common pitfalls when every lift is treated with equal intensity.

Progressive overload is the foundation of long-term successful strength & hypertrophy training, however, it’s important to also apply up-to-date research, member enjoyment, experimentation, and feedback. The new periodization cycle will still integrate everything Bret is doing with the Glute Squad to keep training fun and guiding you closer to your goals. While the cycle is subject to change as Bret’s methods evolve, the cycle is as follows:

Day 2 Workout