4 Weeks To Bigger & Stronger Glutes (The BC Pyramid Protocol)
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- čas přidán 20. 02. 2021
- To join my flagship glute building program Booty by Bret, click here: bootybybret.com/
To buy my BC Strength glute building products, click here: www.bcstrength.com/
To buy my best selling booty bible "Glute Lab," click here: bit.ly/GluteLabBook
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The BC Pyramid was a huge hit on IG a couple of years ago. I felt it would be a good idea to post about it on YT since it is a better platform for demonstrating the protocol.
It’s a badass 4-week program to help you build and strengthen your glutes. Tried and tested in Glute Lab and implemented by numerous people around the world.
Please download the free PDF below, print it, bring it with you to the gym, and fill it out as you complete your sets.
bretcontreras.com/wp-content/...
Happy hip thrusting!
#gluteguy #glutelab #hipthrusts #thethrustisamust #glutes #gluteworkout #glutetraining #gym #workout - Sport
The fact that you included a free pdf for us to print with instructions for FREE is just **chef's kiss**
Much appreciated 😁
where is the pdf
@@dawnborjas5538 In the description bar towards the bottom.
Right! He gives away free information. It shows just how much he loves what he does and that he wants people to succeed.
Did you mean "chef's kiss".... french kiss is weird in this context lol
@@soonsims LOL agreed.
So I did this glute workout for a month adding more reps each week like Brett said. Heaviest I could thrust was 80kgs measured my glutes at the beginning of the month at 36 inches by the end of the 4 weeks 37 inches yeah I'm happy with my results ❤
So on week 1. On each session when you do legs do you do the same weight and reps then it changes for week 2?
like for each session on my leg days do I do thisv
Yes I kept with the same weights right through the 4 weeks of this glute workout.. 1st set 40kgs, 2nd set 60kgs, 3rd set 80kgs last set 40kgs with a resistance band around the top of my thighs no stopping doing as many reps as you can.
you are so strong
Did you do this 1x a week?
@@BoricuaHaze28 I did this glute workout 3x a week.
We know you’re not here for only money! You are a humble man and I appreciate your kindness!
The way he’s been uploading so frequently and every one of them is quality content!!!
You're the best Bret, I'll be trying this out when ever lockdown is lifted.
I am reading your book and watching and learning religiosly through your YT videos. You are one of my biggest allies on the glute building road and knowledge about strenght training overall and I am in the beginning of the journey, 5 months in...thank you for all your hard work and knowledge and willingness to teach and help, it is greatly appreciated
Brett!!! You are absolutely awesome! I have the glute lab book (and gifted one to my trainer), BC barbell, plates, and bench! I plan to slowly buy additional plates for my home gym! Thanks for including the PDF!
She’s so strong 💪, thank you Bret
This was amazing!! Thank you for sharing the pdf, sets, reps weight... soooo helpful!! Can’t wait to try this next month!
I am a true believer in hip thrusts thanks to my Trainer who follows your protocal. Especially for overall prevention of skeletal & muscle decline🍑 I will def start lighter and developing strong 62yr old glutes+. Excited and thank you Bret!
Bret you are The best of the best! The content here!! THANK YOU SO MUCH FOR THIS!!!
So excited to see your new CZcams videos, THANK YOU ❤️
Thank you so much for this content! I just finished downloading mine and I'm very excited ☺️
I am so greatful I found your channel. Great video, as always. Thank you for sharing it
I'm a beginner in the gym, but I think I'm getting used to the place and being more confortable lifting weights and I'm so up for trying this! Thank you so much, Bret!😁
Love, love, love all this new content!
Omg wow... I need to buy more plates so I can do this! I can’t believe you hooked it up for free. Tysm 💕
Finally a program that you don't have to do more than once or twice at the gym consider how hard it can be to access a gym lately. Thank you Brett can't wait to see gains in a month 💪
Thanks for the PDF, Bret. This is awesome and I can’t wait to try this tomorrow
Thanks for sharing all your knowledge!
Thank you for the PDF Bret, you are one of the Greatest! Love your work 😘
Yay! So pumped to try this thank you Brett this may just get me over this slump in my fitnes.
The back lighting in this video is so cool! Love the blue and pink
Your channel is awesome! Thanks so much for the videos, they really get me motivated to go to the gym when I'm feeling lazy
Woohoooo!!! This is awesome, thank you so much Bret 🙏🥳🍑!!! Love you 💕
Awesome! I really enjoy learning from you. Thank you!
Great great video! Thank you Bret! This really helps!
Yesss I've been implementing a similar pyramid routine in my workouts. Can't wait to try it this way.
Can't wait to try this.. thank you for the details !
Definitely gonna start this for tomorrow’s leg day 😍 so down for a challenge. Excited to see what week 4 will look like!!
Wonderful video & tutorial! Thank you, Bret!!
Sir I’m here to support the channel I’m happy to see you post more often now. I got your last name too! I’ve been missing you my brother! 👍🏼🤛🏼🤙🏼🤠
Nice!!! I love the special effects at the end!
Wow!! Thank you for the demo
Good to see him every week. Question: so should I still train my lower body legs and glutes twice a week. just add this on one of those days? Thank you! Bret.
Such a great video thank you Bret
This would be interesting to try.
Thank you for sharing your knowledge!🥰
Thank you very much! Thanks for the pdf and explanations!
Wow! Thanks Brett! I'm so doing this for sure!!!!
Bought to download the PDF now! Love your videos!
Definitely going to try this 🤩🤩🤩 thank you!
Thank you so much for sharing it for free 😍😭😭🙏🙏
You are the best❤️
IM NOW OBSESSED WITH THIS CHANNEL
Thank you for sharing this!
Thanks for the video, tips, and PDF.
I'm definitely going to try this! Starting this week!!! Thank you!!
Omg this looks hard but I will b trying it out!! Love all ur tips! Excellent videos!!
Thank you for all your videos
Super excited to implement this program. Love your content Bret. Let’s grow that peach 🍑
Thanks for the examples!!!
Thank you for these PDFs soooooo helpful
Tomorrow is leg day! Thanks Bret ❤️
Love your tutorials ❤️🙏 thank u
Man is saving lives out here 😭 definitely using this.
Lo haré muchas gracias por la información. Great Bret 🙋♂️👊🔥💯
Can’t wait to print this and try it for the next 4 weeks 💪🏼
Thank you Bret!💪
Just finished week 4 of the BC Pyramid using the weight on the PDF. It was def hard, I had to pep talk myself through week 4 but I did it!
Keep the plates you need nearby, you'll be tired & those 3 mins go fast!
Thanks for the challenge! & Love the book! #glutelab
Six seconds into the video and I downloaded the PDF. Really loving the consistency and quality content, Bret!
Where do I find the PDFs
@@staceymohammed1168 very last link in the description box. bretcontreras.com/wp-content/uploads/PDF_DOWNLOAD_BcPyramid.pdf
Please where do I find the PDF
Thank you so much for share this and the free pdf workout🤩💪🏽🍑
thank you for sharing your knowledge !
Another great video. Thanks
Love your content!
Thanks for sharing 🥰 great one!
Definitely going to be trying this!!
Thanks for this awesome video. Would u be able to make an at home glute workout video?? I would really appreciate it!!!
Thank you Brett!
I can’t drop the weight all the way down to the ground, my bench isn’t low enough. But going to try this! So excited about the consistent video uploads!
Im going to try this! Yay!
Thank you SO much for sharing this with us for free !!!!! so awesome!!!!!!!! Quick question can we do flute activation before performing this?
thanks! i will start this today!!
💯 Bret's girls are so bad ass. Can't wait to try this! Notice how this pyramid is the perfect workout: it hits the maximus for hypertrophy; hits the medius with abduction under load; and challenges the cardiovascular system with its tempo. This guy deserves 1M followers.
Ikr he'll get there though, he is the originator afterall.
Indeed!
awesome ! I try this this month:)
Daaaaaauuuuuuumm! Thanks Bret Thanks Ray! So bad ass! Literally
Thank you for another awesome video Bret, your content is great! Would this protocol be okay if you experience some discomfort on your knees or lower back and you are in the process of recovering?
Oh man, imagine the changes in cellulite with workouts like these 😍
WOW! Brett you are the GOAT! I’m signed up for online program.. however are you taking clients in San Diego? My daughter & I met you at FitExpo last year & you mentioned training... Thank You for showing us this program... We know you’re a De. Of Growing the A$$ but Honestly this shows you as being full of class! Love&Light from California 💗💗
this is great ‼️
Am gonna try this Saturday!
Awesome videos 🙌👌
Someone did not like that you are giving free super helpfull info hahaha, as a PT gracias from Spain!!! BESITOS
Thank you so much Bret!!! You are the one and only bootie Expert!!🍑🍑😎
Can't wait to try this! Thank you Bret 💖 Is it possible applicate this protocol on single leg hip thrust? I don't have a lot of weight at home and gyms are closed 🙄
Hi from France :) Same problem, gym closed and not enough weight at home 😆
Quality content for sure
Love it!!
I really love this 🥰 I cant wait to try this, looking forward to more videos, I think everyone would love a Glute Lab with you in every country, Which means there would be one here in Puerto Rico 🤣 But I admire you so much 😘🥰
Absolutely fantastic--I started week 1 today 😁 155 x 15, 180 x 10, 205 x 5 and then 115 banded for 20. I was actually moving each set really well that I think I'll go slightly up in weight (and reps) in week 2 to try to find my ideal weight for the pyramid. I'll def be back to update on my progress! Thanks Raya for demoiiinngg!! I wonder too if you can do this for other lifts...I thinking yes--as long as you don't over do it...
How’d it go?
@@JennSarracenia Hi I ended up going to NY for work and didn't finish it lol - so no real good data to report...thanks for asking! Def want to do it all the way through something though!
Gave this a go today! Really felt the burn!
You are great!!!! Thanks for all your info 🍑❤
lo hare gracias x el video y la explicación te veo desde Chile 🇨🇱
It would be AMAZING to have a Glute Lab in Portland! Please Bret you are only setting for success, there is no one in this world who wouldn’t love to have the glutes you are offering 🙌🏼🎉♥️
Love it!
Thank you so much 😊
Great plates!
Thank you! ♥
Great instruction and video. Where is the printout? I want to begin on day-two of March. In focusing on Hip thrusts, this is my primary exercise on a 3-day weekly workout routine. Please get back with me as I appreciate all that you are doing. 🏋️♀️💪
This protocol looks awesome man I’m looking forward to try it ! Do you think this protocol can be used on other muscles ? Like quads by doing squats ?
Trying this this week!!
Thank you for the PDF 😭❤❤❤❤❤❤❤
Hey can you help me out, i can't download it 😭 could you send it to me please
Going to try it out for the next 4 weeks!