The Booty by Bret 12 Week
Transformation Competition is here!

The Booty by Bret 12 Week Transformation Competition is here!

Just become a member to get free access

Win $5000 Cash!

This isn’t just about a 12-week transformation. It’s about building sustainable habits, learning how to fuel your training, staying accountable with coaching and community support, and showing up consistently – so your results last well beyond the competition.

Starts January 12th | Free for Members

What to Expect

Private Competition Facebook Group

Celebrate wins, share setbacks to discuss with the community, and ask for form feedback from our coaches.

ACCOUNTABILITY & SUPPORT

Stay accountable and motivated with weekly group check-ins, while connecting and training alongside a like-minded, supportive community.

Educational resources

Get access to our educational articles on training, nutrition, and habits, plus bi-weekly Q&As with our coaching team!

How it Works

Become a Booty
by Bret Member

If you’re already a member, you can enter right away. If not, simply join Booty by Bret and gain free access into the competition.

Submit Your
Official Entry

Complete the entry form located on the home page of the app – this is mandatory. You’ll upload your initial photos here too.

Set Goals

Complete our goal-setting guide to define clear, tangible goals that you can track and make meaningful progress on over the next 12 weeks!

Learn & Grow

Enjoy bi-weekly blogs with science-backed training, nutrition, mindset, and habit tips and bi-weekly Q&A’s from our coaching team. You also get access to form feedback and coaching support throughout the competition.

Accountability

Share your progress, support others, and build momentum inside a positive, encouraging community.

Check Out Some of Our Members
Progress from Our Last Competition

Check out some of our members progress from our last competition

Choose Your Membership

Take your training to the next level for less than $1 per day.
Access your programs, customize workouts, swap exercises, track data, and stay on top of your progress – all in one app.

Monthly

$29.95/mo

Save 20%

Annual

$289.95/yr

Take your results to the next level with the Booty by Bret app. This is our first competition with the app, and we can’t wait to see what you achieve with full access to all features, tracking tools and coaching support!

Get Social With us

We are so excited to hold our first ever StrongLifting Weekend at Glute Lab Fort Lauderdale! July 31st - August 2nd Swipe to see what it’s all about and comment ‘tickets’ to get the full breakdown of the weekend There are two ticket options: those who want to compete will follow our Booty by Bret StrongLifting month and Bret will provide a special peak week program the week before the competition 🤩 We really hope to see you there!!
Here is a snippet from day 1 of our current Deadlift and Military press month featuring @rhishape_ 💪🏼🍑
Here are 3 helpful tips to gain confidence in the gym if you are a beginner ➡️☺️
Watch coach @bethclare__ go through pump day 2 from this month’s deadlift and military press plan! Here’s the full workout (1-3 rounds): ▪️RKC Plank - :20sec ▪️Band Seated Hip Abduction - 50 ▪️Frog Pump - 50 ▪️Dumbbell Lateral Raise - 12 ▪️Dumbbell Front Raise - 12 ▪️Bent Over Rear Delt Raise - 12 ▪️Band Sumo Pallof Press - 10 each side The pump days are a great addition to the main sessions since you’re able to get in some isolation work that doesn’t make the compound heavy days due to time/what you’re able to maximally recover from within one session Sign up for our app through the link in our bio 🤗
5 ways to load 45-degree hypers🔥 
Here’s 5 ways you can load your 45 degree hypers: 1️⃣ Plate  2️⃣ Dumbbell
 3️⃣ Barbell 4️⃣Prisoner (putting your hands behind your head equates to holding about 30lbs due to the increased level arm from the center of mass) 5️⃣ Resistance Band (Our BC Strength 45 degree hyper has band pegs, which is such a game changer for adding resistance bands) Coach @jamiederevere is using our @bcstrengthofficial 45-degree hyper! We believe it’s the best on the market!
Single-leg hip thrust tips with coach @bethclare__ 🍑👊🏼
The military press is notoriously hard to progress on. To ensure you’re putting yourself in the best position to progress over time, be sure that you’re avoiding these four common mistakes seen with the overhead press:   1. Arcing the bar: often times to avoid hitting the chin on the way up, you’ll see the first portion of the push be turned into a front raise. This is going to put you at a mechanical disadvantage and likely make progress even slower just due to the inefficiency of the bar path.   ✅Correction: push your head back and retract your chin as you slightly push your hips forward so you’re able to push the bar straight up. You’ll push your head through once the bar passes it and then lean it back again as the bar descends.   2. Cutting the range of motion short: this happens with many lifts all the time – it’s technically allowing you to go heavier. Partial reps have their place, but most of the time it’s more beneficial to go through the full range of motion to optimally work all the muscles involved and to track your progress more accurately.   ✅Correction: choose a place that you can lightly tap the bar at the bottom (ex: collar bone area) and push as tall as you can at the top   3. Low back hyperextension: this is often seen when pushing a set close to failure. You see the glutes lose tension, hips pushed too far forward, and upper back leaning to create this low back arch. Since this is usually under heavy load, you’re putting your back in a compromising position that increases risk of injury.   ✅Correction: think of performing a posterior pelvic tilt by rolling your hips underneath you with a big glute squeeze and keeping that tension throughout the set. This will keep your low back locked into a more neutral position.   4. Extreme wrist hyperextension: while some people can tolerate a decent amount of wrist hyperextension, it can lead to some irritation down the line as you go heavier.   ✅Correction: angle your wrists at around a 45-degree angle and keep that grip throughout the set. You don’t want your wrists to be completely neutral as that will encourage the bar to slip out of your hands.
Stiff leg vs Romanian deadlifts ➡️ swipe to learn the differences 💪🏼