GLUTE Factory: HYPERTROPHY Training

The SiX

Weightlifting, Bodybuilding, Custom Programming, Functional Fitness, General Fitness, Personal Training, Women's Training

Coach

Ryan Givens

SIZE is important. This 8-week program is centered around higher reps at lighter weights so you can keep your rest at 30-45 seconds and focus on activating specifically your glutes. Growth is the name of the game. Turn that butt into a BOOTY in 8 weeks!

$20

Get GLUTE Factory: HYPERTROPHY Training

GROW YOUR GLUTES

With opportunities to lift for volume, time under tension, and HEAVY, your glutes will have a ton of muscular damage, causing it to repair and grow bigger. And bigger is definitely better.

MAXIMIZE Recovery

Your muscles can't grow if they aren't stimulated enough AND if they aren't given time to recover from each training session. With 48 hours between usage of muscles, you'll have plenty in the tank to attack each workout.

Get STRONG

Your strength will skyrocket as you focus on squeezing and activating your muscles! And who doesn't want to be strong!

Features

Programming 5 days per week

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

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

Coaches who will hold you accountable and provide the feedback you need to grow

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year. Your coach will push you harder, know you better, and keep you going longer, all through an app.

Equipment

Required

Barbell // Booty Bands // Dumbbells // Bench

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

2 x 20

Hip Thrust

5 x 5

Bulgarian Split Squat

3 x 20

Deadlift

3 x 10

Prone Machine Hamstring Curl

3 x 10

Seated Abduction Machine

3 x 15

Spread Eagle Reverse Hypers

3 x 10

Monday

Week 1 Day 2

Transverse Cable Rotation

3 x 0:20

Transverse Cable Rotation

3 x 0:20

Reverse Crunch

3 x 12

Bench Press

4 x 8

DB Shoulder Press

3 x 12

Bird Dog Low Row

3 x 20

Chin-Up

3 x 10

Treadmill Work

Tuesday

Week 1 Day 3

Seated Band Abduction

2 x 60

Glute Bridge

2 x 20

Hip Thrust

4 x 8

SL Hip Thrust

3 x 30

Step Up Pulse

3 x 24

RDL

3 x 10

KB swings

3 x 12

Deficit Clamshells

3 x 24

Hamstring Curl on Slides

3 x 10

Calf Raise

3 x 20

Wednesday

Week 1 Day 4

Toe touches

3 x 0:20

KB Iso Crunch Bicycle

3 x 0:20

Hollow Hold

3 x 0:20

Half-Kneeling Landmine SA Shoulder Press

4 x 16

Lat Pulldown

3 x 10

Cable Face Pull

3 x 12

Standing Cable Rope Lat Pushdown

3 x 12

SL Bicep Curl

3 x 10

Bench Dips

3 x 15

Treadmill Work

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

Side Leg Raise

3 x 30

Glute-Ham Raise

3 x 8

45 Degree Glute Hyperextension

3 x 20

Coach

More from The SiX

Ryan Givens

Ryan has 4 years of full time personal training experience, and 7 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.

Increase the SIZE of your glutes!

Where little butts turn into BIG BOOTYS! Click the button for a better backside.

Get GLUTE Factory: HYPERTROPHY Training

FAQs

Who is this for?

Everyone! Anyone looking to grow their glutes is welcome!

What can I expect with this program?

3 day programming focused mainly on glute growth and activation, with 2 additional days of upper body/small cardio. Each week progressively adds weight per movement so you are able to train your body and muscles to grow, opposed to just getting a burn.

I am brand new to working out, can I do this program?

YES! Start your weights on the lighter side to keep yourself safe, but you can complete this program!