4 Weeks To Bigger & Stronger Glutes (The BC Pyramid Protocol)
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- เผยแพร่เมื่อ 20 ก.พ. 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
To view all of my products and services, including customized programs and a link to subscribe to my newsletter, click here: linktr.ee/bretcontreras
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 - กีฬา
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!!!
💯 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!
Thanks for sharing all your knowledge!
You're the best Bret, I'll be trying this out when ever lockdown is lifted.
This was amazing!! Thank you for sharing the pdf, sets, reps weight... soooo helpful!! Can’t wait to try this next month!
Thank you so much for this content! I just finished downloading mine and I'm very excited ☺️
So excited to see your new TH-cam videos, THANK YOU ❤️
Love, love, love all this new content!
She’s so strong 💪, thank you Bret
I am so greatful I found your channel. Great video, as always. Thank you for sharing it
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
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 💪
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!
Thanks for the PDF, Bret. This is awesome and I can’t wait to try this tomorrow
Bret you are The best of the best! The content here!! THANK YOU SO MUCH FOR THIS!!!
Omg wow... I need to buy more plates so I can do this! I can’t believe you hooked it up for free. Tysm 💕
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!
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!😁
Definitely gonna start this for tomorrow’s leg day 😍 so down for a challenge. Excited to see what week 4 will look like!!
Thank you for the PDF Bret, you are one of the Greatest! Love your work 😘
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
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
Yesss I've been implementing a similar pyramid routine in my workouts. Can't wait to try it this way.
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.
Woohoooo!!! This is awesome, thank you so much Bret 🙏🥳🍑!!! Love you 💕
Wow!! Thank you for the demo
Awesome! I really enjoy learning from you. Thank you!
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! 👍🏼🤛🏼🤙🏼🤠
Wonderful video & tutorial! Thank you, Bret!!
Great great video! Thank you Bret! This really helps!
Nice!!! I love the special effects at the end!
Can't wait to try this.. thank you for the details !
Such a great video thank you Bret
Thank you for sharing this!
Tomorrow is leg day! Thanks Bret ❤️
Definitely going to try this 🤩🤩🤩 thank you!
IM NOW OBSESSED WITH THIS CHANNEL
This would be interesting to try.
Thank you for sharing your knowledge!🥰
Can’t wait to print this and try it for the next 4 weeks 💪🏼
Thank you very much! Thanks for the pdf and explanations!
Super excited to implement this program. Love your content Bret. Let’s grow that peach 🍑
Wow! Thanks Brett! I'm so doing this for sure!!!!
Thanks for the video, tips, and PDF.
Bought to download the PDF now! Love your videos!
I'm definitely going to try this! Starting this week!!! Thank you!!
Thanks for the examples!!!
Thank you for all your videos
Thank you so much for sharing it for free 😍😭😭🙏🙏
You are the best❤️
Man is saving lives out here 😭 definitely using this.
thank you for sharing your knowledge !
Thank you Bret!💪
Omg this looks hard but I will b trying it out!! Love all ur tips! Excellent videos!!
Love your tutorials ❤️🙏 thank u
Thank you for these PDFs soooooo helpful
Love your content!
Thanks for sharing 🥰 great one!
Another great video. Thanks
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!
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
Here to confirm I did this and went from 41 to 42 inches in the glutes 🎉 Will keep this on rotation! Maybe every other month 😊
Did you ONLY do this on leg days or did you include it with the other exercises? (This pyramid with squats, lunges, hip abduction)?
@@katya5573I did it with other workouts but this was my compound for the day I did squat and deadlift on other days. Sorry for the late reply… hope that helps!
How many times a week? ❤❤
Definitely going to be trying this!!
Im going to try this! Yay!
Oh man, imagine the changes in cellulite with workouts like these 😍
Thank you so much for share this and the free pdf workout🤩💪🏽🍑
Thank you Brett!
Lo haré muchas gracias por la información. Great Bret 🙋♂️👊🔥💯
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
Damn she’s so strong. I use 40-50lbs barbell and think I’m the shit😆
😂😂😂
Same girl😂
same 🤣 it’s a work in progress
I literally laughed out loud that's exactly what I was thinking with my 50 pounds last week 😂
Same! Hahah
Daaaaaauuuuuuumm! Thanks Bret Thanks Ray! So bad ass! Literally
Thanks for this awesome video. Would u be able to make an at home glute workout video?? I would really appreciate it!!!
this is great ‼️
Someone did not like that you are giving free super helpfull info hahaha, as a PT gracias from Spain!!! BESITOS
thanks! i will start this today!!
awesome ! I try this this month:)
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 😘🥰
Gave this a go today! Really felt the burn!
Awesome videos 🙌👌
Am gonna try this Saturday!
Thank you so much Bret!!! You are the one and only bootie Expert!!🍑🍑😎
Love it!!
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 💗💗
Quality content for sure
You are great!!!! Thanks for all your info 🍑❤
Love it!
Great plates!
If I had a hip thrust stand like this at our gym, I could do hip thrusts all day. Thanks for the tip, will be trying this out. 👍
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 🙌🏼🎉♥️
Going to try it out for the next 4 weeks!
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?
Trying this this week!!
Omg, i wish he was my glute trainer, thank you always for the amazing information,,
Thank you! ♥
Wow - goals💪🏼! Thank you so much for the PDF💗
Thank you SO much for sharing this with us for free !!!!! so awesome!!!!!!!! Quick question can we do flute activation before performing this?
FORM GOALS 🥰👍🏻
Thank you so much 😊