FAQ

Booty by Bret is an affordable, flexible, and highly effective glute-building program 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 at 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.

As a valued member, you will also gain access to the Facebook community group, which gives further advice and guidance on exercises.

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 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.

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.

The Booty by Bret program can be completed with little to no equipment. Each month we will outline three options, choose which option best suits you and the equipment you have access to:

Option A: Fully equipped gym

Choose this option if you have access to a fully equipped commercial or home gym.

Option B: Dumbbells and bands

This is a great option if you only have access to limited equipment.

Option C: No equipment at all

Booty by Bret can still be performed with no equipment, for this option we will mainly utilize bodyweight exercises.

Booty By Bret members achieve amazing results utilizing either option A, B or C. However, option A (a fully equipped commercial or home gym) provides the greatest potential for long term progression. You may choose different options per exercise based on your available equipment, but we still always suggest primarily opting for option A where possible. If A is not possible then opt for option B. If B is not possible then opt for option C.

This degree of flexibility is offered so you can still make progress with the equipment you have, and is also sometimes utilized by members who find a particular option uncomfortable, painful or otherwise impractical.

Some members choose to build up their equipment over time, starting with bands and gradually adding more items. 

If you’re choosing option A programming, the following equipment is required:

Power rack or squat stands.

Adjustable bench.

Barbell with plates and collars.

Dumbbells.Squat sponge.

Chin up bar.

Glute Loop or another mini band.

Place to hip thrust (bench, aerobics steps, Glute Bench, Thruster, etc.).

Balance pad (for kneeling and Nordic Ham Curls).

These are common pieces of equipment and you should be able to find them in most fitness facilities. For further information you can also contact customer support or post your questions in our Facebook support community. You may also wish to purchase from BC Strength, the official product range for Booty By Bret.

Booty By Bret members receive 10% off any purchases made through BC Strength. Once you have activated your account, simply navigate to the Dashboard and click on the appropriate link for your region. You will be redirected to the correct website and have your unique discount code auto-applied to your cart.

The Booty by Bret program is appropriate for all fitness levels. 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.