Glute Goddess (Bret Contreras)
Bret Contreras's advanced 12-week glute specialization. Hip thrusts hit four times per week with daily-undulating periodization — heavy, speed, volume, and pump days — plus heavy compounds. Aggressive volume.
- Equipment
- Barbell, Dumbbells, Machines
- Style
- Heavy, Volume
Unlock Glute Goddess (Bret Contreras) in Capazity
Premium members get this full program with every session scheduled, logged and auto-progressed from their own maxes.
About this program
Twelve-week advanced glute specialization in the Bret Contreras "glute lab" tradition. Built around daily-undulating hip thrust work: Monday is heavy (low reps), Tuesday is speed (light & explosive), Thursday is volume (moderate reps), Friday is pump (very high reps). Heavy compound work — squat, RDL, sumo deadlift — anchors each session, with cable kickbacks, hip abductions, and reverse hypers handling glute volume.
The program runs in three 4-week phases: Phase 1 (wks 1-4) accumulates volume at moderate intensity, Phase 2 (wks 5-8) intensifies with heavier loads on the heavy and volume days, Phase 3 (wks 9-12) realizes — top intensity weeks 9-11, then a hip thrust 3RM test in week 12. Plan on 4-5 hours per week of focused glute work. Strict prerequisites: at least 2 years of consistent training, a 1.5×bodyweight squat, and clean hip thrust technique under load.
What's included
The full session-by-session program is available to Capazity Premium members in the app.
- ✓12 weeks of programming
- ✓4 training days per week
- ✓12 different exercises
- ✓Weights calculated from your own maxes
- ✓Every set logged and tracked automatically
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