WHAT IS BOOTY BY BRET?

Booty by Bret is an affordable, flexible, and highly effective glute-building program for women created by the world's foremost expert in glute training, Bret Contreras, PhD, CSCS, and personal trainer for 20 years.

The workouts in this program are the exact workouts used in the Glute Lab by members of Bret’s Glute Squad and are highly efficient to maximize aesthetics, body composition, strength, and athletic goals.

As a member of this program with Booty by Bret, you will receive access to 3 new full body workouts and 2 new optional glute workouts every 4 weeks.  Each new full body workout includes approximately 7 exercises per session and each new glute workout includes approximately 4 exercises per session. Each workout is accompanied by a highly detailed instructional video, and a printable workout PDF.

You can cancel any time or save with an annual subscription.

HOW DOES THIS PROGRAM WORK?

Here are a few notes to help you get started right away:

Your Program

All workouts can be found in the top menu bar under the Your Program or Glute Workouts tab. There you will find your Full Body Workouts and Optional Glute Workouts. New workouts are added to the site every 4-weeks. You can also view all of your workouts for the month in the Dashboard.

New Starter Workouts

If you are beginning the program this week, you may choose to start with the Main Workouts or the Basic Workouts.

Optional Glute Workouts

Booty by Bret offers additional and optional Glute Workouts for members who prefer to train more than three days per week. If desired, please choose 1-2 workouts from the Optional Glute Workout selection to complete your workout week.

Please note: The Main Workouts in booty by Bret are highly efficient and additional workouts are not necessary.

Exercise Library

Please be sure to review Bret's notes and instructional videos every month before starting your new set of workouts.

Detailed demonstrations of the exercises featured in the Workouts can be found in the Exercise Library.

IS booty by bret SUITABLE FOR BEGINNERS?

The Booty by Bret program is appropriate for all fitness levels.  Everyone has to start somewhere, and no one enters the gym knowing it all. Beginners are highly encouraged to spend time learning more about the exercises featured in this program and to adhere to appropriate modifications as needed. As a member of Booty by Bret, you will no doubt increase your strength training knowledge, improve your form, and build confidence in the gym!

Do not worry if you do not know how to perform all of the exercises needed for the Booty By Bret program. Bret provides detailed instructions and video for you to be able to learn and perfect all of the individual exercises needed to follow the program effectively.

WHAT EQUIPMENT DO I NEED?

Most commercial gyms are equipped with everything you need to follow the Booty by Bret workouts.

This program can be done from home with some modifications or substitutions if you do not have everything needed for the workout! These workouts typically utilize barbells, dumbbells, resistance bands, and benches.

The Booty by Bret program encourages a focus on progressive overload, which means a gradual increase over time in the weights used for the workout, the amount of repetitions performed, and/or the quality of the repetitions. Ideally, a member working out from home would have a way to eventually increase the weights used in the exercises. Craigslist and second hand sporting goods stores are excellent places to find workout equipment and many members who work out from home build their home gyms a little bit at a time.

HOW MANY DAYS PER WEEK SHOULD I WORKOUT?

Great question!  Booty by Bret is designed to be highly efficient and deliver the results you are looking with minimal time spent in the gym.

The base plan for the workouts is 3-days per week and each workout will take about 1-1.5 hours to complete, depending on individual habits.

Bret advocates a "less is more" approach and his personal clients see the best improvements following this method.  However, some people do prefer to exercise more frequently and for this reason this program offers additional optional glute workouts.

Rest and recovery is a crucial part of any well-designed program. You may be surprised to learn that additional cardio is not needed with this program.  Eat wisely to fuel your workouts and follow Bret's advice along with the Booty by Bret workouts and you will be on the road to achieving the increased strength and improved body composition results you desire.  No pricey in-person training sessions in the Glute Lab are necessary!

SHOULD I PERFORM THESE EXERCISES AS A CIRCUIT?

No, unless otherwise stated in your workout materials. Please complete all sets of any given exercise before moving on to the next movement.

BILLING, CANCELLATIONS, AND OTHER INQUIRIES

Billing will occur every 30-days after the first month's charge.  If you would like to cancel at any time, please do so before your next billing cycle and access to the program and future billing will cease immediately. ACCESS TO WEBSITE WILL END EFFECTIVE IMMEDIATELY AFTER CANCELLATION. PLEASE DOWNLOAD ANY WORKOUT LOG OR PLAN PDF'S YOU WISH TO KEEP BEFORE CANCELING YOUR MEMBERSHIP TO THIS PROGRAM.

Please note that refunds will not be issued for any reason unless otherwise stated.

If you would like cancel your membership plan at any time, you can most easily manage your account by logging in and going to My Account. If you have any issues with the cancellation process, please email: admin@bretcontreras.com and Booty by Bret administrator will be happy to assist you.

HOW MUCH CARDIO SHOULD I BE DOING WITH THIS PROGRAM?

If you like doing cardio, you can and should add some in, but know that it can interfere with your training sessions. This is actually debated in the research (whether or not endurance training interferes with strength training), but just use common sense. You’ll never be your best at running marathons and your strongest at the same time. Obviously, there’s a point where the body cannot become the best it can be at one thing if you’re giving it mixed signals by telling it to be good at two opposing things. So don’t go crazy on the cardio. Do “relaxing” cardio sessions where you’re not striving for records and pushing it too hard. Jogging interferes with muscular adaptations more so than cycling and walking. If you don’t like cardio and are active in your daily life, don’t feel compelled to do much of it at all. Your heart will be healthy from all the walking and non-exercise activity thermogenesis (NEAT – such as cleaning the house, running errands) and lifting. I would prefer for you to limit your cardio to three 30 min sessions per week, but sometimes you may want to go for that big hike or compete in something. If and when that happens, adjust your training program. Don’t go for a deadlift PR the day after performing a 12-mile obstacle race – it won’t happen! You may be wondering at this point, but how can I lose body fat without doing tons of cardio? By eating properly and gaining strength. Cardio is overrated for weight loss.

I WAS PLANNING ON COMBINING THIS PROGRAM WITH ANOTHER ONE. IS THAT OK?

Booty by Bret is meant to be implemented as a standalone program. Given how difficult the workouts are, Bret does not recommend that you perform other weight lifting workouts at the same time. Ample recovery time is an important component of seeing progress in the gym.

HOW MUCH SHOULD I BE RESTING IN BETWEEN SETS?

Rest 3 minutes with “big” lifts such as squats, deadlifts, bench press, chins ups, and hip thrusts. When going for a big PR, you may even want to rest more than 3 minutes. When performing “medium” lifts like rows, push-ups, and back extensions, rest 2 minutes in between sets. “Small” lifts like curls and tricep extensions and lateral raises and lateral band walks may only require 1 minute of rest. But don’t feel the need to use a stopwatch and be super strict with rest times; research has shown that going by feel leads to the best results. If you listen to your body, you’ll know when you’re recovered and ready for the next set.

I NEED AN EXERCISE SUBSTITUTION. WHAT SHOULD I DO?

No exercise is mandatory to perform for results. There are plenty of great exercises to go around. When you ditch an exercise, do something in its place that works similar muscles and/or involves a similar pattern.