GLUTE FACTORY 2.0: MUSCLE BUILD

The SiX

Bodybuilding, Multi-sport, Weightlifting, Women's Training, General Fitness, Personal Training

Coach

Ryan Givens

SIZE is important. This 4-week glute program is centered around controlling moderate weights for moderate reps. Eccentric movements feed a lot of blood to the glutes, which entices strength and glute growth. Turn that butt into a BOOTY in 4 weeks!

$25

Get GLUTE FACTORY 2.0: MUSCLE BUILD

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

Access to your coaches

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

Programming 4 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

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 // Dumbbells // Bench // Cable Machine

Sample Week

Week 1 of 4-week program

Sunday

Week 1 Day 1

Monster Walks

3 x 4

Fire Hydrant

3 x 20

Seated Good Mornings

3 x 10

Hip Thrust

4 x 8

Hip Thrust Triple Pulse

2 x 10

Elevated Sumo Squat

4 x 10

Elevated Frog Pump

3 x 15

Standing 45 Degree Cable SL Kickback

3 x 24

45 Degree Glute Hyperextension

3 x 12

Monday

Week 1 Day 2

Kneeling Hip Flexor/Quad Stretch

3 x 0:15

Fire Hydrant

3 x 20

Glute Bridge

3 x 10

Back Squat

3 x 5

DB Bulgarian Split Squat

3 x 16

Leg Extension

3 x 12

Kickstand SA RDL

3 x 20

Prone Machine Hamstring Curl

3 x 12

Standing DB Calf Raise

3 x 12

Wednesday

Week 1 Day 4

Monster Walks

3 x 4

Seated Band Abduction

3 x 20

Seated Good Mornings

3 x 10

Hip Thrust

5 x 6

Back Squat

4 x 8

SL Glute Step up

3 x 20

RDL

4 x 8

Seated Hamstring Curl Machine

3 x 12

Depth Calf Raise

3 x 12

Friday

Week 1 Day 6

Single Leg Hip Thrust

2 x 20

Kneeling Boot Kick

2 x 30

SL Cross to 45 Degree Leg Lift

2 x 30

Band Lateral Walk

2 x 40

Band Iso Squat w/ Abduction

2 x 30

Mobility Routine

1 x 6

Coach

More from The SiX

Ryan Givens

Originally a successful college football coach, Ryan bring his passion for athletics and fitness expertise to help others exceed expectations on the day in and day out.

Increase the SIZE of your glutes!

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

Get GLUTE FACTORY 2.0: MUSCLE BUILD

FAQs

Who is this for?

Everyone! Anyone looking to grow their glutes is welcome!

What can I expect with this program?

4 day programming focused mainly on glute growth and activation through eccentric and concentric movements. 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!