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GLUTE FACTORY 2.0: STRENGTH

The SiX

Coach

Ryan Givens

SIZE is important. This 4-week glute program is centered around maximizing the strength to the glutes and posterior chain. Challenging weights and controlled tempos will lift and tighen the glutes for the desired aesthetic look, while being much stronger than before. It's time to transform your butt into a BOOTY in 4 weeks!

$25

Get GLUTE FACTORY 2.0: STRENGTH

Additional STRENGTH

Strength is the name of the game in this program and it will skyrocket as you focus on squeezing and activating your muscle. And who doesn't want to be strong!

INCREASE THE SIZE OF 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 MUSCULAR 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.

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 // Cable Machine // Bench

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

5 x 6

Back Squat

3 x 8

RDL

3 x 10

SL Kickback Machine

3 x 24

Seated Abduction Machine

3 x 12

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

Leg Press

3 x 5

B Stance Smith Machine Good Morning

3 x 16

Leg Extension

3 x 10

Prone Machine Hamstring Curl

3 x 8

Deficit Clamshells

3 x 20

Standing DB Calf Raise

3 x 16

Wednesday

Week 1 Day 4

Monster Walks

3 x 4

Seated Band Abduction

3 x 20

Seated Good Mornings

3 x 10

Hip Thrust

6, 4, 2, 12, 12

Elevated Sumo Squat

4 x 8

SL Glute Step up

3 x 20

Seated Hamstring Curl Machine

3 x 10

Spread Eagle Reverse Hypers

3 x 12

Depth Calf Raise

3 x 12

Friday

Week 1 Day 6

Seated Band Abduction

2 x 60

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.

LIFT, TIGHTEN, and STRENGTHEN your new glutes!

Little butts turn into BIG BOOTYS every day! Click the button for a better backside.

Get GLUTE FACTORY 2.0: STRENGTH

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 challenging weights and time under tension. 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!