90-DAY STRENGTH PROGRAM
GLUTE
MAX.
Build strength. Dial in your form. Make every rep count. The Bellabooty Belt plus a 13-week, 3-phase glute program designed by coach Brett Beck.
90
DAYS
04
DAYS A WEEK
03
PHASES
Glute Max program included free · Use code FIT15 for 15% off · 100,000+ belts sold
AS SEEN IN
100,000+
Belts sold
1,000+
5-star reviews
400 lb
Certified weight capacity
THE PLAN
13 weeks. Four workouts.
One way forward.
Three four-week training phases, then a lighter final week to retest. You repeat the same four training days within each phase, so every session shows you exactly how far you've come.
01 · WEEKS 1–4
Foundation
Technique, activation and volume. Learn the positions and feel your glutes do the work.
10–15 reps · 2–3 in reserve
02 · WEEKS 5–8
Build
More sets, pauses and slow lowering to keep tension on the glutes. The growth block.
8–12 reps · 1–2 in reserve
03 · WEEKS 9–12
Peak
Heavier lifts, then high-rep finishers for the pump. Same technique, more load.
5–8 heavy · 15–20 finishers
WEEK 13
Retest
Back off to recover, then retest your best belt hip thrust and compare it with week 1.
Photos · measurements · PR
Belt hip thrust | Day 1 · Heavy | Day 3 · Volume | Day 4 · Single leg |
|---|---|---|---|
01 Foundation | 3–4 × 10–12 | 3–4 × 15 | 3–4 × 10 / side |
02 Build | 4 × 8–10, paused | 4 × 12–15 | 4 × 8–10 / side |
03 Peak | 5 × 5–8, heaviest | 4 × 10–12 | 4 × 8 / side |
YOUR TRAINING WEEK
Train four days. Recover between.
MON · DAY 1
Heavy thrust
BELT
TUE · DAY 2
Hinge + hamstrings
WED
Rest
Walk 20–30 min
THU · DAY 3
Volume thrust
BELT
FRI · DAY 4
Single leg + shape
BELT
SAT
Rest
Light activity
SUN
Rest
Light activity
Any four days work, as long as Days 1 and 3 are at least two days apart. Rest 2–3 minutes on the first two lifts of each day, 60–90 seconds on the rest.
THE BELLABOOTY BELT
Hip thrusts shouldn't hurt.
No more dumbbells rolling off your hips or bruised hip bones. The patented Bellabooty Belt sits low across your hips and locks your weight in place, so you can load up and focus on the squeeze. Every belt hip thrust and glute bridge in Glute Max is built around it.
- Sets up in under 20 seconds
- Works with dumbbells, kettlebells and plates
- Thick padding and slip-resistant Cordura
- Certified to hold up to 400 lb
- Low-profile and portable for home, gym or travel
Glute Max 90-day program included with your belt.
BELT SETUP + TRAINING ESSENTIALS
Set up.
Train well.
01
Set the belt low across the hip crease, not the stomach, and secure the load evenly on both sides before the first rep.
02
Upper back on a bench at the bottom of the shoulder blades. Feet about hip width, shins vertical at the top.
03
Chin tucked, ribs down. Drive through your heels to full hip lockout and squeeze. Don't arch the low back.
WARM-UP
5–8 min
Glute bridges, banded lateral steps and bodyweight squats, then two lighter build-up sets.
PROTEIN
0.7–1 g / lb
Per pound of bodyweight a day, at maintenance calories or slightly above.
SLEEP
7–9 hours
Every night. Growth happens in recovery.
MOVEMENT
7–10K steps
Daily, including rest days.
REAL CUSTOMERS. REAL RESULTS.
Over 1,000 five-star reviews
★★★★★
“Game changer!”
I was able to increase my weights right away because I no longer have to worry about bruises. The Bellabooty Belt is incredibly comfortable!
Peggy P.
★★★★★
“Super convenient!”
I really love using the Bellabooty Belt! It's especially convenient for using at home. My hips were taking a beating from using the dumbbells on them. Problem solved!
Shannon N.
★★★★★
“Simple timesaver.”
I love my Bellabooty Belt. It makes hip thrust setup and execution faster, easier, and more comfortable. I've had lots of folks asking about it at my gym!
Elisabeth L.
FAQ
Questions, answered
STRENGTH. BALANCE. CONFIDENCE.
Keep showing up.
Make every rep count.
Get the Bellabooty Belt and start Glute Max today. Use code FIT15 for 15% off.
Glute Max · 90-day program · Brett Beck, Bellabooty Fitness. Sharp or joint pain is a signal to stop that exercise and swap it. Anyone with an injury or medical condition should check with a doctor before starting.
