GLUTE Factory: 3-Day HYPERTROPHY Training

The SiX

Bodybuilding, General Fitness, Strength & Conditioning, Custom Programming, Functional Fitness, Women's Training, Personal Training

Coach

Ryan Givens

Turning butts to BOOTYS. This 3 day, 8-week program is centered SQUEEZING and ACTIVATING your glutes at higher AND lower reps and weights to maximize glute muscle size and strength. Progressive overloading the muscles each week causes growth, so let's grow!

Thank me later!

$20

Get GLUTE Factory: 3-Day HYPERTROPHY Training

BIGGER

Get your measuring tapes out, this program is built to entice hypertrophy. There will be a noticable size difference from start to finish!

STRONGER

Build upon your previous week's efforts and track your progress! See how much stronger you become each week!

MORE CONFIDENT

That feeling of accomplishment and being able to see the fruits of your labor will have your confidence hitting new highs! It feels good to feel good!

Features

Programming 3 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background.

Exercise Video Guidance

There are videos on all the exercises, so there's no guessing.

Detailed, expert instruction

Ryan will hold you accountable and provide the feedback you need to grow

Delivered through TrainHeroic

Sweating over a PDF is old news. Coach Ryan can push you harder, know you better, and keep you going longer, all through an app.

Equipment

Required

Barbell // Dumbbells // Booty bands // Bench or Box

Sample Week

Week 1 of 8-week program

Sunday

Week 1 Day 1

Monster Walks

2 x 3

Band Lateral Walk

2 x 40

Donkey Kicks

3 x 20

Hip Thrust

5 x 5

Deadlift

3 x 8

Prone Machine Hamstring Curl

3 x 10

Bird Dog Low Row

3 x 20

Lat Pulldown

3 x 10

Tuesday

Week 1 Day 3

Seated Band Abduction

2 x 60

Glute Bridge

2 x 20

Hip Thrust

4 x 8

RDL

3 x 10

Banded KB swings

3 x 12

SL Hip Thrust

2 x 30

Seated DB Shoulder Press

3 x 12

Seated Low Row

3 x 10

Chin-Up

3 x 10

Thursday

Week 1 Day 5

Single Leg Glute Bridge

2 x 20

Standing 45 Degree Band SL Kickback

2 x 30

Band Lateral Walk

2 x 40

Back Squat

12, 8, 4, _

Hip Thrust

3 x 3

RDL

3 x 10

Incline Bench Press

3 x 8

Lat Pulldown

3 x 8

Bench Dips

3 x 15

Coach

More from The SiX

Ryan Givens

Ryan has 3 years of full time personal training experience, and 6 years in the fitness industry. Originally a successful college football coach, Ryan bring his passion and expertise to help others exceed expectations on the daily.