The SiX

Weightlifting, Women's Training, Bodybuilding, Strength & Conditioning, Personal Training, General Fitness, Custom Programming
Coach
Ryan Givens

Turning bootys into BOOTYS. This 3 day split + 1 active recovery day is focused on GLUTE GROWTH through a mixture of time under tension and moderate-heavy lifting and volume. Utilizing a linear progressive overload system stimulate strength and causes muscle growth.

So, let's grow!

Features
1 sessions per week
Must use App app to view and log training
Program Training
$50
Get The Booty Build: Hypertrophy
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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.
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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!
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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
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 4 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Coach Ryan will push you harder, know you better, and keep you going longer, all through an app.
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Sample Week
Week 1 of 8-week program
Sunday
Week 1 Day 1

A1

DB Crunch

3 x 0:20

A2

Reverse Crunch

3 x 0:20

A3

Plank Hip Dips

3 x 0:20

B1

Monster Walks

2 x 4

B2

Band Lateral Walk

2 x 40

B3

Kneeling Boot Kick

2 x 40

C

Hip Thrust

3 x 8

D

Hip Thrust

1 x 20

E

Slidiing Sprinter Lunge

3 x 16

F

RDL

3 x 10

G

Hip Abductor Machine

4 x 15

H

SL Kickback Machine

3 x 20

I

Calf Raise

3 x 16

Tuesday
Week 1 Day 3

A1

Standing Cable Wood Choppers

3 x 30

A2

Floor to Toe Touch Crunch

3 x 15

B1

Seated Band Abduction

3 x 45

B2

Fire Hydrant

3 x 20

B3

Glute Bridge

3 x 15

C

RDL

4 x 8

D

Single Leg DB Hip Thrust

3 x 20

E

Goblet Squat

3 x 10

F

Standing 45 Degree Cable SL Kickback

3 x 12

G

Lying Leg Curl

3 x 10

H

Standing DB Calf Raise

3 x 12

Thursday
Week 1 Day 5

A1

Side Leg Raise

3 x 20

A2

V Sit Leg Raise Toe Touch

3 x 0:20

A3

High Plank

3 x 0:20

B1

Monster Walks

2 x 4

B2

Seated Band Abduction

2 x 60

B3

Seated Good Mornings

2 x 10

C

Hip Thrust

4 x 8

D

Step Down on Pull up Machine

3 x 24

E

B Stance Smith Machine Good Morning

3 x 16

F

Seated Abduction Machine

4 x 10

G

45 Degree Glute Hyperextension

3 x 10

H

Depth Calf Raise

3 x 12

Coach
More from The SiX
coach-avatar Ryan Givens

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BUTTS TO BOOTYS!

This glute focused program progressively overloads the glute medius and maximus through both time under tension and weights to entice muscular growth. A bigger, stronger, and reshaped butt is one click away!

Get The Booty Build: Hypertrophy
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More from The SiX

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The Booty Build: Hypertrophy
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