The Booty by Bret App is Now Live!

Your best transformation yet starts here!

Home and gym
workouts
Coaching methods
backed by science
90,000+ booty
transformations

Why Booty By
Bret Works:

Booty by Bret is more than just a workout app – it’s a scientifically-backed strength training system designed to help you build muscle, gain strength, and transform your physique from every angle.

Developed by Bret Contreras, PhD, aka the “Glute Guy,” the program blends progressive overload, the mind-muscle connection, a rotational focused periodization system, and innovative exercise variations to maximize results without wasting time or energy.

Brand New
App Access

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

Customizable
Full-Body Program

Train in a gym, home setup, or with just dumbbells and bands — preset options let you tailor workouts to your needs.

Flexible Training Frequency

Choose between 3x, 4x, or 5x per week based on your schedule and recovery needs.

New Program
Every Month

Designed using Bret’s latest methods — rooted in research, real-world coaching experience, and continuous community feedback.

Direct Access
to Our Coaches

Ongoing support from coaches inside the members-only Facebook group, including form checks, Q&As, and more.

Bret’s
Training Insights

Monthly program breakdowns with Bret, live workout walk-throughs with Coach Jamie, and a deep-dive exercise tutorial library.

Inside the App

Our app is finally here and ready to help you take your results to the next level!

Customize
Your Training

Easily customize your workout split, equipment setup, and exercises anytime to fit your lifestyle.

Learn & Improve
Through Our Guides

Browse hundreds of step-by-step exercise tutorials with expert cues to master your form, prevent injury, and maximize results

Track
Your Progress

Track your workouts, personal bests, and progress over time to stay accountable and motivated.

Be Coached By the
Hip Thrust Inventor

Bret Contreras, aka “The Glute Guy” is considered the world’s leading expert in glute training and is the inventor of the popular and effective Hip Thrust Exercise.

With a PhD in Sports Science and over three decades of coaching and research experience, Bret has helped thousands of people worldwide build stronger, more confident bodies.

As the founder of Booty by Bret, BC Strength, and The Glute Lab, as well as the author of Glute Lab, Strong Curves, and Bodyweight Strength Training Anatomy, Bret combines science-backed programming with real-world coaching to deliver proven results.

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

See What Results Our Members Are Achieving

Get Social With us

The deadlift and chin-up month goes live this Monday! Get ready to hit some major PRs👊🏽 Not a member? Join today at app.bootybybret.com or head to the link in our bio
Everyone starts somewhere! 4 years of Booty by Bret for @deadlifting_layna and the progress speaks for itself🤩🍑 Join our community via the link in our bio or head to app.bootybybret.com 💪🏼
Did you know about this feature when you sign up for Booty by Bret? 🤩💪🏼
This month, we’re hitting hip thrusts (along with all the other 6 big lifts) in very low rep ranges - a set of 5, 3, and 1. As we always mention, you don’t NEED to work with such heavy loads if you don’t want to/aren’t comfortable/can’t due to an injury - the main driver of hypertrophy and strength gain is that you’re pushing your sets with high effort and progressing over time, and that can be achieved in any rep range. But if you’re able and willing, here are 5 main reasons why low rep/heavy hip thrusts are beneficial for glute gains Happy heavy thrusting, everyone! 🍑
Here at 6 ways you can perform inverted rows in this months program 💪🏼
🍑Booty by Bret Pump day! If you’re choosing the 3 day full body program with Booty by Bret, there are always two optional pump days that you can squeeze in at home throughout the week since they only require bands, bodyweight, and very light loads. These days are meant to be penalty free volume that can be done in addition to the main heavier workout sessions in the week to get in some extra glute, delt, arm, and core isolation work if desired. You can complete these workouts in around 20-30 minutes! Here is Pump Day 1 from this month’s StrongLifting program👇🏻 Dumbbell Curl - 10 Dumbbell Triceps Kickback - 10 Lateral Raise - 10 Band Standing Glute Kickback - 20 each leg Band Standing Hip Abduction - 20 each leg Band Seated Hip Abduction - 50 ➡️This will be done in a circuit fashion - 3 rounds with 90 seconds of rest between each round Who loves our pump days? 🍑🔥
Want to build confidence to progress to bodyweight push-ups but not sure where to start? 💪🏼👇🏼 Start with any of these push-up variations and then progress as you feel more confident with your technique: ✅ Eccentric reps: especially helpful for true beginners because you’re only performing the lowering phase under control while not having to worry about pushing yourself back up (the harder part!). Get better at really controlling the entire lowering phase as you start to gain strength. ✅ Torso-elevated: also great for true beginners because you can modify the surface height to best suit your current level - with the higher the surface being easier. As you start to gain strength, you can keep lowering the height of the surface until you’re doing them from the floor. ✅ Kneeling: these take away around 20% of your bodyweight during the lift, so these are a bit more difficult but still a solid way to build up standard bodyweight strength. ✅ Band assisted: the band will assist you throughout the whole range of motion (more so at the bottom than the top) while allowing you to practice some reps in a standard push up stance. ✅ Then hit your first bodyweight push-up! No need to rush the process - it can take some time to work up to solid bodyweight reps. Consistency and patience is key here. 🍑 Booty by Bret includes exercise variations to suit your equipment availability, personal preferences and level of experience! You are able to mould each session to suit your needs, and progress at your own rate! Get started today by signing up for our new app! Link in bio! 💪🏼 Ft. Coach @a.hodgefitness and @goodboiparker ♥️
This month, @bretcontreras1 has prescribed Nordic ham curls as one of the hamstring isolation options on day 2. They’re extremely difficult to master yet don’t require any external loading, so you can practice them at the gym, while traveling, or at home (if you can find a way to secure your ankles with either a piece of furniture or partner). Sometimes, people will feel discouraged if they don’t have access to a Nordic ham curl device, but there are quite a few different ways to get in the reps if you prefer them over machines or sliding leg curls! ➡️Here are three nonconventional ways to perform Nordic ham curls: 1. Lat pulldown machine 2. Barbell in a squat rack 3. Partner If you try these out this month, let us know how it goes👊🏼 - Coach @jamiederevere