What’s Behind
The Booty by Bret Method?

A science-backed system designed to
build strength, grow your glutes, and deliver long-term results.

How and Why Booty by Bret Works

How and Why
Booty by Bret Works

Stronglifting Month

This is your more performance-driven, strength-focused phase. There is no “focus” this month; you’ll dedicate similar attention to each main lift (squat, dead, thrust, chin, bench, military) each week.

You’ll train multiple compound lifts across the week, focusing on progressive overload and building total-body strength. The structure allows you to push heavier loads while maintaining good technique.

It bridges the gap between physique-focused training and performance, helping you become stronger across the board. This is the second most “demanding” month (after the deadlift + military month) but is a BBB favorite (second only to the hip thrust month) because members love to hit all six lifts while “fresh” (each main lift is performed 1st or 2nd in the workout throughout the week).

Squat + Bench Month

This month shifts the focus to squatting and upper body horizontal pressing strength.

Your workouts will prioritize squat variations first, when you’re freshest, allowing you to build strength through your quads and glutes. Bench press variations complement this by developing upper body pushing strength.

Squats are amazing for glute, quad, and adductor growth. Bench is amazing for triceps, front delt, and triceps growth. Some BBB members claim that they tend to notice the most glute growth during this month, which could be due to the squats or due to hip thrusts being done with a mind-muscle connection focus, or a combination of the two.

Thrust + Chin Month

This phase prioritizes hip thrust and upper body vertical pulling strength. I would say that this is the most favorited month out of the five amongst members; apparently the BBB community loves the thrust (or should I say, the effects of the thrust).

You’ll begin each workout with a hip thrust variation, allowing you to put the most effort into the movement that likely drives the most glute growth over time. Sometimes you’ll perform 2 hip thrust variations each day; the second focusing more on the lockout. Alongside this, variations of chin-ups and pulldowns are a key focus, helping build upper body strength and provide a v-taper to your physique.

Because hip thrusts place less load on the spine compared to other lower body lifts, this month also gives your body a break from heavier spinal loading — helping reduce fatigue and keep you progressing long term. Hip thrusts build the glutes and chin ups build the lats, rear delts, and biceps.

Deadlift + Military Month

This phase prioritizes hinge and upper body vertical pressing strength.

Deadlift variations are placed first in your workouts so you can build strength through the posterior chain — glutes, hamstrings, back, and even grip strength. Military press variations complement this by developing shoulder strength and stability, along with delt and triceps growth.

This is the most demanding month of the BBB cycle, hence why the following month is the least demanding (Glute Squad month). Honestly, I think that this is the least favorite month for BBB members, but deep down, everyone knows that deadlifts are super functional and should be performed. Also, everyone knows that developed delts make the physique look better.

Glute Squad Month

This is your higher volume, glute-focused hypertrophy phase where you get to try out all the new variations that I am doing with my Glute Squad.

You’ll train a variety of glute patterns across all sessions including thrusts, hinges, and squat variations along with targeted work like kickbacks and increased abduction volume.

While you’re always striving to progress in strength, this month is ever-changing and leans more into unilateral training and variations you may not have tried before. So there’s more of an emphasis on technique and mind-muscle connection rather than progressive overload and hitting all-time PRs (personal records), making it the least demanding month out of the 5-phase cycle. For this reason, it is a favorite month for many members, and probably the 3rd favorite overall (behind the hip thrust and StrongLifting months).

How It All Works Together

It took me decades as a lifter, personal trainer, strength coach, and research scientist to create my BBB system.
Each month builds on the last in a stepwise progression:

You build a lift during its focus month (building strength & muscle is hard)

Then maintain it while another lift takes priority (maintaining strength & muscle is easy)

Then return to it next time around and hopefully PR by month’s end