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This guide will help you understand the program and how to get started

The Booty By Bret program

Booty by Bret is different to other programs, we work on a rolling 4-week month-to-month cycle and base our program on a progressive overload method.

What is progressive overload?

Progressive overload is a process of gradually increasing the weight, number of repetitions, and other variables, over time. This method is proven to enable consistent improvements over the long term; Booty By Bret is not a “quick fix” program.

At the start of each 4-week cycle you will start with a “deload week”, this means that you’re reducing your training load, focussing on recovery and improving technique before increasing your intensity over the following three weeks.

How does the program work?

Every 4 weeks a new monthly program will be released. This will include:

3 x Workouts (Full Body) with 10 minutes free time
2 x Glute workouts (optional)

Using the progressive overload method, the program runs to the following cycle:

Week 1: Your first week should be a deload/easier week. There are no set specifications/percentages for this; just be sure you aren't seeking personal records (PRs) or going to failure during this first week. Now is the time to focus on good form and familiarizing yourself with the workouts.

Week 2: After a nice deload week you should be ready to increase your effort a bit. Continue to focus on good form and keep a little effort in reserve this week.

Week 3: It's time to start ramping up the intensity of your workouts while continuing to be mindful of your form.

Week 4: This is the last week of the month's workout cycle. Now is the time to increase your effort to near-max levels and try for some PRs. Continue to use good form.

New Starter Workouts

View Basic Workouts

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 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

We highly recommend watching Bret’s workout video to help guide you through each exercise.

The program offers three workout options based on the equipment you have access to: 

Option A: access to a fully equipped gym
Option B: access to dumbbells and bands
Option C: no equipment at all

Choose the option that suits you best. For example, if you don’t have access to any equipment always choose workout option C.

As a guide, we suggest structuring your weekly workouts as follows:

Monday: Workout 1
Tuesday: Glute Workout 1
Wednesday: Workout 2
Thursday: Glute Workout 2
Friday: Workout 3

Optional Glute Workouts

Booty by Bret offers additional Glute Workouts for members who prefer to train more than three days per week. You may choose to add these to your weekly workouts each week, these are usually optional workouts. Occasionally, Bret will state that the Glute Workouts are mandatory to maximise results for that particular month.

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Periodized System

Member Benefits

Exercise Library

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Facebook Community

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BC Strength 10% discount

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Get in touch

We hope you enjoy the Booty By Bret program. If you have any questions then please get in touch with our friendly customer service team by emailing - we are here to help!

Alternatively, you can also view the FAQ for answers to a range of frequently asked questions.