Program Description
Bret Contreras’s famous glute building program
Program Overview
- LevelNovice, Intermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedMay 20, 2025 03:45
- Last EditedMay 20, 2025 03:45
To Start The Program
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Glute Bridge (Barbell)
3
20 reps
-
1B
Single Arm Row (Dumbbell)
3
8 reps
-
2A
Box Squat (Barbell)
3
5 reps
-
2B
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Romanian Deadlift (Barbell)
3
5 reps
-
4
Glute Kickback (Cable)
1
20 reps
-
5
Plank
1
1 mins
-
6
Side Plank
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Glute Bridge (Barbell)
3
20 reps
-
1B
Single Arm Row (Dumbbell)
3
8 reps
-
2A
Box Squat (Barbell)
3
5 reps
-
2B
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Romanian Deadlift (Barbell)
3
5 reps
-
4
Glute Kickback (Cable)
1
20 reps
-
5
Plank
1
1 mins
-
6
Side Plank
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Glute Bridge (Barbell)
3
20 reps
-
1B
Single Arm Row (Dumbbell)
3
8 reps
-
2A
Box Squat (Barbell)
3
5 reps
-
2B
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Romanian Deadlift (Barbell)
3
5 reps
-
4
Glute Kickback (Cable)
1
20 reps
-
5
Plank
1
1 mins
-
6
Side Plank
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Glute Bridge (Barbell)
3
20 reps
-
1B
Single Arm Row (Dumbbell)
3
8 reps
-
2A
Box Squat (Barbell)
3
5 reps
-
2B
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Romanian Deadlift (Barbell)
3
5 reps
-
4
Glute Kickback (Cable)
1
20 reps
-
5
Plank
1
1 mins
-
6
Side Plank
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Seated Row (Cable)
3
8 reps
-
1B
Hip Thrust (Barbell)
3
3-8 reps
-
2A
Squat (Barbell)
3
5 reps
-
2B
Bench Press (Barbell)
3
3-8 reps
-
3
Good Morning
3
8-12 reps
-
4
Hip Abduction (Band)
1
10-30 reps
-
5
Ab Wheel
1
8-20 reps
-
6
Side Bend (Dumbbell)
1
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Seated Row (Cable)
3
8 reps
-
1B
Hip Thrust (Barbell)
3
3-8 reps
-
2A
Squat (Barbell)
3
5 reps
-
2B
Bench Press (Barbell)
3
3-8 reps
-
3
Good Morning
3
8-12 reps
-
4
Hip Abduction (Band)
1
10-30 reps
-
5
Ab Wheel
1
8-20 reps
-
6
Side Bend (Dumbbell)
1
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Seated Row (Cable)
3
8 reps
-
1B
Hip Thrust (Barbell)
3
3-8 reps
-
2A
Squat (Barbell)
3
5 reps
-
2B
Bench Press (Barbell)
3
3-8 reps
-
3
Good Morning
3
8-12 reps
-
4
Hip Abduction (Band)
1
10-30 reps
-
5
Ab Wheel
1
8-20 reps
-
6
Side Bend (Dumbbell)
1
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Seated Row (Cable)
3
8 reps
-
1B
Hip Thrust (Barbell)
3
3-8 reps
-
2A
Squat (Barbell)
3
5 reps
-
2B
Bench Press (Barbell)
3
3-8 reps
-
3
Good Morning
3
8-12 reps
-
4
Hip Abduction (Band)
1
10-30 reps
-
5
Ab Wheel
1
8-20 reps
-
6
Side Bend (Dumbbell)
1
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Inverted Row
3
6-12 reps
-
1B
Hip Thrust (Barbell)
3
9 reps
-
2A
Bodyweight Feet Elevated Pike Push-up
3
5-20 reps
-
2B
Zercher Squat (Barbell)
3
5-20 reps
-
3
Sumo Deadlift (Barbell)
3
6-12 reps
-
4
Standing March (Bands)
1
20 reps
-
5
Prisoner Swiss Ball Crunch
1
20 reps
-
6
Hollow Hold
1
15 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Inverted Row
3
6-12 reps
-
1B
Hip Thrust (Barbell)
3
9 reps
-
2A
Bodyweight Feet Elevated Pike Push-up
3
5-20 reps
-
2B
Zercher Squat (Barbell)
3
5-20 reps
-
3
Sumo Deadlift (Barbell)
3
6-12 reps
-
4
Standing March (Bands)
1
20 reps
-
5
Prisoner Swiss Ball Crunch
1
20 reps
-
6
Hollow Hold
1
15 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Inverted Row
3
6-12 reps
-
1B
Hip Thrust (Barbell)
3
9 reps
-
2A
Bodyweight Feet Elevated Pike Push-up
3
5-20 reps
-
2B
Zercher Squat (Barbell)
3
5-20 reps
-
3
Sumo Deadlift (Barbell)
3
6-12 reps
-
4
Standing March (Bands)
1
20 reps
-
5
Prisoner Swiss Ball Crunch
1
20 reps
-
6
Hollow Hold
1
15 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Inverted Row
3
6-12 reps
-
1B
Hip Thrust (Barbell)
3
9 reps
-
2A
Bodyweight Feet Elevated Pike Push-up
3
5-20 reps
-
2B
Zercher Squat (Barbell)
3
5-20 reps
-
3
Sumo Deadlift (Barbell)
3
6-12 reps
-
4
Standing March (Bands)
1
20 reps
-
5
Prisoner Swiss Ball Crunch
1
20 reps
-
6
Hollow Hold
1
15 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Single Leg Hip Thrust
3
8 reps
-
1B
Chin-Up (Assisted)
1
-
2A
Step-Up (Weighted)
3
10 reps
-
2B
Military Press (Barbell)
3
8 reps
-
3
Back Extension
2
12 reps
-
4
Hip Abduction (Band)
1
20 reps
-
5
Sit Up
1
20 reps
-
6
Side Bend (Dumbbell)
1
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Single Leg Hip Thrust
3
8 reps
-
1B
Chin-Up (Assisted)
1
-
2A
Step-Up (Weighted)
3
10 reps
-
2B
Military Press (Barbell)
3
8 reps
-
3
Back Extension
2
12 reps
-
4
Hip Abduction (Band)
1
20 reps
-
5
Sit Up
1
20 reps
-
6
Side Bend (Dumbbell)
1
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Single Leg Hip Thrust
3
8 reps
-
1B
Chin-Up (Assisted)
1
-
2A
Step-Up (Weighted)
3
10 reps
-
2B
Military Press (Barbell)
3
8 reps
-
3
Back Extension
2
12 reps
-
4
Hip Abduction (Band)
1
20 reps
-
5
Sit Up
1
20 reps
-
6
Side Bend (Dumbbell)
1
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Single Leg Hip Thrust
3
8 reps
-
1B
Chin-Up (Assisted)
1
-
2A
Step-Up (Weighted)
3
10 reps
-
2B
Military Press (Barbell)
3
8 reps
-
3
Back Extension
2
12 reps
-
4
Hip Abduction (Band)
1
20 reps
-
5
Sit Up
1
20 reps
-
6
Side Bend (Dumbbell)
1
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Single Leg Hip Thrust
3
8-20 reps
-
1B
Pull-Up (Neutral Grip, Bodyweight)
3
3-8 reps
-
2A
Walking Lunge (Dumbbell)
3
20 reps
-
2B
Push Press (Barbell)
3
6 reps
-
3
Back Extension
2
20 reps
-
4
Hip Abduction (Band)
1
10-30 reps
-
5
Hanging Leg Raise
1
8-20 reps
-
6
Landmine Oblique Twist
1
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Single Leg Hip Thrust
3
8-20 reps
-
1B
Pull-Up (Neutral Grip, Bodyweight)
3
3-8 reps
-
2A
Walking Lunge (Dumbbell)
3
20 reps
-
2B
Push Press (Barbell)
3
6 reps
-
3
Back Extension
2
20 reps
-
4
Hip Abduction (Band)
1
10-30 reps
-
5
Hanging Leg Raise
1
8-20 reps
-
6
Landmine Oblique Twist
1
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Single Leg Hip Thrust
3
8-20 reps
-
1B
Pull-Up (Neutral Grip, Bodyweight)
3
3-8 reps
-
2A
Walking Lunge (Dumbbell)
3
20 reps
-
2B
Push Press (Barbell)
3
6 reps
-
3
Back Extension
2
20 reps
-
4
Hip Abduction (Band)
1
10-30 reps
-
5
Hanging Leg Raise
1
8-20 reps
-
6
Landmine Oblique Twist
1
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Single Leg Hip Thrust
3
8-20 reps
-
1B
Pull-Up (Neutral Grip, Bodyweight)
3
3-8 reps
-
2A
Walking Lunge (Dumbbell)
3
20 reps
-
2B
Push Press (Barbell)
3
6 reps
-
3
Back Extension
2
20 reps
-
4
Hip Abduction (Band)
1
10-30 reps
-
5
Hanging Leg Raise
1
8-20 reps
-
6
Landmine Oblique Twist
1
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hip Thrust (Barbell)
3
2-30 reps
-
1B
Pull-Up (Bodyweight)
3
1-3 reps
-
2A
Incline Bench Press (Barbell)
3
6-10 reps
-
2B
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Lying Leg Curl
2
6-15 reps
-
4
Hip Abduction (Band)
1
8-15 reps
-
5
V-Up
1
8-15 reps
-
6
Cable Crunch
1
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hip Thrust (Barbell)
3
2-30 reps
-
1B
Pull-Up (Bodyweight)
3
1-3 reps
-
2A
Incline Bench Press (Barbell)
3
6-10 reps
-
2B
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Lying Leg Curl
2
6-15 reps
-
4
Hip Abduction (Band)
1
8-15 reps
-
5
V-Up
1
8-15 reps
-
6
Cable Crunch
1
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hip Thrust (Barbell)
3
2-30 reps
-
1B
Pull-Up (Bodyweight)
3
1-3 reps
-
2A
Incline Bench Press (Barbell)
3
6-10 reps
-
2B
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Lying Leg Curl
2
6-15 reps
-
4
Hip Abduction (Band)
1
8-15 reps
-
5
V-Up
1
8-15 reps
-
6
Cable Crunch
1
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hip Thrust (Barbell)
3
2-30 reps
-
1B
Pull-Up (Bodyweight)
3
1-3 reps
-
2A
Incline Bench Press (Barbell)
3
6-10 reps
-
2B
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Lying Leg Curl
2
6-15 reps
-
4
Hip Abduction (Band)
1
8-15 reps
-
5
V-Up
1
8-15 reps
-
6
Cable Crunch
1
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hip Thrust (Barbell)
3
20 reps
-
1B
Single Arm Row (Cable)
3
8 reps
-
2A
Goblet Squat
3
5 reps
-
2B
Bench Press (Dumbbell)
3
8 reps
-
3
Pull Through (Cable)
3
8 reps
-
4
Double Quadruped Transverse Hip Abduction
1
10 reps
-
5
Turkish Get Up
1
5 reps
-
6
Half Kneeling Arnold Press (Dumbbell)
1
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hip Thrust (Barbell)
3
20 reps
-
1B
Single Arm Row (Cable)
3
8 reps
-
2A
Goblet Squat
3
5 reps
-
2B
Bench Press (Dumbbell)
3
8 reps
-
3
Pull Through (Cable)
3
8 reps
-
4
Double Quadruped Transverse Hip Abduction
1
10 reps
-
5
Turkish Get Up
1
5 reps
-
6
Half Kneeling Arnold Press (Dumbbell)
1
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hip Thrust (Barbell)
3
20 reps
-
1B
Single Arm Row (Cable)
3
8 reps
-
2A
Goblet Squat
3
5 reps
-
2B
Bench Press (Dumbbell)
3
8 reps
-
3
Pull Through (Cable)
3
8 reps
-
4
Double Quadruped Transverse Hip Abduction
1
10 reps
-
5
Turkish Get Up
1
5 reps
-
6
Half Kneeling Arnold Press (Dumbbell)
1
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hip Thrust (Barbell)
3
20 reps
-
1B
Single Arm Row (Cable)
3
8 reps
-
2A
Goblet Squat
3
5 reps
-
2B
Bench Press (Dumbbell)
3
8 reps
-
3
Pull Through (Cable)
3
8 reps
-
4
Double Quadruped Transverse Hip Abduction
1
10 reps
-
5
Turkish Get Up
1
5 reps
-
6
Half Kneeling Arnold Press (Dumbbell)
1
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
0.5-1 mins
-
2
Lat Pulldown (Neutral Grip)
3
8 reps
-
3A
Skater Hop
3
8 reps
-
3B
Narrow Push Up
3
5-15 reps
-
4
Single Leg Romanian Deadlift
3
8-12 reps
-
5
Double Quadruped Transverse Hip Abduction
1
10-30 reps
-
6
Sit Up
1
10-20 reps
-
7
Side Bend (Dumbbell)
1
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
0.5-1 mins
-
2
Lat Pulldown (Neutral Grip)
3
8 reps
-
3A
Skater Hop
3
8 reps
-
3B
Narrow Push Up
3
5-15 reps
-
4
Single Leg Romanian Deadlift
3
8-12 reps
-
5
Double Quadruped Transverse Hip Abduction
1
10-30 reps
-
6
Sit Up
1
10-20 reps
-
7
Side Bend (Dumbbell)
1
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
0.5-1 mins
-
2
Lat Pulldown (Neutral Grip)
3
8 reps
-
3A
Skater Hop
3
8 reps
-
3B
Narrow Push Up
3
5-15 reps
-
4
Single Leg Romanian Deadlift
3
8-12 reps
-
5
Double Quadruped Transverse Hip Abduction
1
10-30 reps
-
6
Sit Up
1
10-20 reps
-
7
Side Bend (Dumbbell)
1
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
0.5-1 mins
-
2
Lat Pulldown (Neutral Grip)
3
8 reps
-
3A
Skater Hop
3
8 reps
-
3B
Narrow Push Up
3
5-15 reps
-
4
Single Leg Romanian Deadlift
3
8-12 reps
-
5
Double Quadruped Transverse Hip Abduction
1
10-30 reps
-
6
Sit Up
1
10-20 reps
-
7
Side Bend (Dumbbell)
1
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hip Thrust (Barbell)
3
5 reps
-
1B
Chest Supported Row (Dumbbell)
3
6-12 reps
-
2A
Step-Up (Weighted)
1
-
2B
Military Press (Barbell)
3
8-12 reps
-
3
Back Extension
3
8-15 reps
-
4
Double Quadruped Transverse Hip Abduction
1
1-30 reps
-
5
Hanging Leg Raise
1
8-20 reps
-
6
Landmine Oblique Twist
1
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hip Thrust (Barbell)
3
5 reps
-
1B
Chest Supported Row (Dumbbell)
3
6-12 reps
-
2A
Step-Up (Weighted)
1
-
2B
Military Press (Barbell)
3
8-12 reps
-
3
Back Extension
3
8-15 reps
-
4
Double Quadruped Transverse Hip Abduction
1
1-30 reps
-
5
Hanging Leg Raise
1
8-20 reps
-
6
Landmine Oblique Twist
1
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hip Thrust (Barbell)
3
5 reps
-
1B
Chest Supported Row (Dumbbell)
3
6-12 reps
-
2A
Step-Up (Weighted)
1
-
2B
Military Press (Barbell)
3
8-12 reps
-
3
Back Extension
3
8-15 reps
-
4
Double Quadruped Transverse Hip Abduction
1
1-30 reps
-
5
Hanging Leg Raise
1
8-20 reps
-
6
Landmine Oblique Twist
1
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hip Thrust (Barbell)
3
5 reps
-
1B
Chest Supported Row (Dumbbell)
3
6-12 reps
-
2A
Step-Up (Weighted)
1
-
2B
Military Press (Barbell)
3
8-12 reps
-
3
Back Extension
3
8-15 reps
-
4
Double Quadruped Transverse Hip Abduction
1
1-30 reps
-
5
Hanging Leg Raise
1
8-20 reps
-
6
Landmine Oblique Twist
1
8-12 reps
-
Week 1
1 / 12 Weeks
Day 1
1A
Glute Bridge (Barbell)3 Sets
20 Reps
-
1B
Single Arm Row (Dumbbell)3 Sets
8 Reps
-
2A
Box Squat (Barbell)3 Sets
5 Reps
-
2B
Incline Bench Press (Dumbbell)3 Sets
8 Reps
-
3
Romanian Deadlift (Barbell)3 Sets
5 Reps
-
4
Glute Kickback (Cable)1 Set
20 Reps
-
5
Plank1 Set
1 mins
-
6
Side Plank1 Set
1 mins
-
Day 2
1A
Single Leg Hip Thrust3 Sets
8 Reps
-
1B
Chin-Up (Assisted)1 Set
-
2A
Step-Up (Weighted)3 Sets
10 Reps
-
2B
Military Press (Barbell)3 Sets
8 Reps
-
3
Back Extension2 Sets
12 Reps
-
4
Hip Abduction (Band)1 Set
20 Reps
-
5
Sit Up1 Set
20 Reps
-
6
Side Bend (Dumbbell)1 Set
20 Reps
-
Day 3
1A
Hip Thrust (Barbell)3 Sets
20 Reps
-
1B
Single Arm Row (Cable)3 Sets
8 Reps
-
2A
Goblet Squat3 Sets
5 Reps
-
2B
Bench Press (Dumbbell)3 Sets
8 Reps
-
3
Pull Through (Cable)3 Sets
8 Reps
-
4
Double Quadruped Transverse Hip Abduction1 Set
10 Reps
-
5
Turkish Get Up1 Set
5 Reps
-
6
Half Kneeling Arnold Press (Dumbbell)1 Set
8 Reps
-