WELCOME TO THIS ISN'T FITNESS NETFLIX!

In this training session, I wanted to train my glutes without interrupting my recovery because I have a heavy leg day coming up.

Instead of lifting heavy weights, I chose resistance bands and short-range movements to maximize muscle stimulation while minimizing stress on my tendons and joints. That's one of the reasons I love band training.

I picked just two exercises and turned them into one long marathon set, using short rest periods to keep the tension high and make every minute count.

This entire session lasted just 3 minutes and 44 seconds.

It's not all of my glute training. It's one of the many sessions I use to build muscle while managing fatigue and recovery. I periodize my training, which means not every workout has to be heavy iron. Sometimes smarter training builds more muscle than simply lifting heavier.

And if you notice that I lose track of my reps, you're right.

I don't count reps.

I make my reps count.

I'm focused on how the muscle works and feels—not on chasing a number.

Watch, take ideas, and use what works for you. Train hard, but train smart.

4-12-1 Upper Back Muscle Gain

This 4-week training system is designed to prioritize upper back muscle gain by increasing the training volume for this muscle group over 12 structured workouts.

This playlist contains your Day 1, Day 3, and Day 5 upper back workouts. Follow the videos to learn proper exercise technique and complete the workouts in the order presented.

The remaining training days are intentionally left open so you can build your own weekly routine by adding lower body, chest, shoulders, arms, conditioning, mobility, or recovery sessions around this program. Make sure to include at least one full rest day each week.

The printable workout sheet included with this program helps you organize your entire training week, track your progress, and integrate the upper back workouts into your own schedule.

Stay with the system for 4 weeks (12 workouts) before changing your training focus. This periodized approach allows you to progressively overload the target muscles while helping manage training volume over time.

Focus on consistent execution, quality technique, and progressive overload throughout the program.

https://seizethetrainingday.com/programs/4-12-1-upper-back-muscle-gain

LET THE GLUTES REMEMBER YOUR NAME!!!!

The Butt Bible is one of my most recognized training programs.

What began as my Butt Bible eBooks in 2009 became the nationally released Butt Bible workout DVD series in 2011, introducing millions of people to progressive glute training through six follow-along workouts for every fitness level.

In 2017, I published The Butt Bible—a complete 12-week fitness transformation program that combines training, nutrition, mindset, and progressive programming into one system. This is the complete published book, and it is included here as an exclusive resource for members.

In 2021, I expanded the series with eight new follow-along Butt Bible workouts, building on the original system with another decade of coaching, training, and helping people build stronger, healthier, and more athletic bodies.

This collection brings the entire Butt Bible journey together. Read the book to understand the system, then use the workouts to put it into practice.

The goal has never changed: build strong, athletic glutes—and a stronger body—through consistent execution, proper technique, and progressive training.

There are no shortcuts. Only practice, patience, and repetition.

Train hard. Train smart. Seize the Training Day.

DOWNLOAD THE COMPLETE BUTT BIBLE SYSTEM

Your membership includes the complete Butt Bible book—my 12-week fitness transformation program combining training, nutrition, mindset, and progressive programming into one complete system.

Inside you'll find:

• The complete 12-week fitness transformation program

• Full-body training plans and workout schedules

• Exercise instruction and training techniques

• Nutrition principles and meal guidance

• Motivation, mindset, and long-term success strategies

The follow-along workouts in this collection bring the book to life. Read the principles, then put them into practice one workout at a time.

Included with your membership.

Prefer to own the book? The complete Butt Bible book is also available as a standalone purchase. You'll receive the complete published book to keep, along with access to the accompanying Butt Bible workout collection on the platform according to the terms of your purchase.

https://seizethetrainingday.com/programs/the-butt-bible