Get Stronger
Transform Your Physique

The BC Academy StrongLifting Course

Get a comprehensive full-body strength and physique training system masterminded by the Glute Guy himself, Bret Contreras—the same lifts, training methods, and programs designed for the Glute Squad to prepare for physique and StrongLifting competitions.

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What is StrongLifting?

StrongLifting is a blend of the best methods and lifts from both powerlifting and bodybuilding. Whether your goal is to get stronger, add lean muscle, or lose fat, this course is perfect for anyone who enjoys lifting weights and wants to experience serious strength gains while improving their physique. 

BC Academy is an approved training provider for a range of the worlds leading fitness associations. Click here to learn more.

FALL IN LOVE WITH LIFTING

It feels great to get stronger; it’s functional, empowering, and boosts confidence. Even if you only care about your physique, you’re going to fall in love with the strength gains that underpin the StrongLifting system. You are working toward something measurable—and your physique will naturally follow.

IMPROVE AESTHETICS, ADD MUSCULAR SHAPE

The best way to improve aesthetics, shed excess fat, and add muscular shape is to follow a strength-training system that utilizes progressive overload. The stronger you get, the better you will look! And this is exactly what you will learn how to do in this course. 

ALL WITH SIX MAIN LIFTS

Squat, bench press, deadlift, military press, chin-up, hip thrust—these six lifts are the best combination of exercises to build all the major muscle groups in the body and develop total body strength. Through detailed descriptions, images, and video, you’ll learn the best strategies for setting up, performing, and troubleshooting each lift.

ADD IN ACCESSORY EXERCISES TO SUIT YOUR GOALS AND PREFERENCES

There is flexibility built into the training templates, so you can choose the exercises that you love to do while still making progress following the programs. With over 200 exercise video demos, you’ll learn the best accessory exercises, variations, substitutions, and advanced methods for each main lift.

ADOPT A PERSONAL RECORD (PR) MINDSET

People at all levels of fitness, from complete novices to professional physique competitors, are susceptible to plateaus and complacency if they aren’t constantly striving for PRs. When PRs are the fundamental goal, you have something to train for year-round—and by training more consistently, you’ll get that better physique, too.

GET ACCESS TO THE GLUTE SQUAD PR PROGRAMS

You will get downloadable PDFs of every Glute Squad program—the same stepwise progression of programs the Glute Squad used to prepare for bikini, figure, and physique competitions and StrongLifting meets.

CATER THE PROGRAMS TO YOUR TRAINING SCHEDULE

Create customized programs using templates that work with any schedule, whether you want to train once a week or hit the gym hard six days out of seven.

A LOOK BEHIND THE CURTAIN

You’ll also get a behind-the-scenes look at how the Glute Squad trains for events and meets, and insider details on how the PR Method and StrongLifting transformed from hunting PRs in the gym into a full-fledged strength-training system.

Learn More

The Glute Squad is a team of physique competitors and StrongLifters coached by world-renowned strength coach Bret Contreras out of Glute Lab, San Diego. They are regarded as the strongest female gym of figure competitors in the world. 

This course includes the revolutionary PR Method and PR Programs developed by Bret Contreras exclusively for the Glute Squad. He teaches you how to get the most from StrongLifting, including detailed exercise tutorials, how to properly warm up and determine loads, strategies for overcoming plateaus, periodization for meets and reaching new PR milestones, sixteen 8-week programs, and so much more! 

If you’re interested in competing in StrongLifting, this course is your first step. And even if you have no desire to compete, the lessons included in this course will benefit anyone—from personal trainers to self-trained athletes—who want to build their strength and physique, and expand their coaching knowledge. 

“Word of mouth is the best way to grow your business as a trainer, both online and in person. And the best way to get people to talk about your training is to get results. If you can get people stronger and looking better, people will flock to you! 

I believe this is the real value of the StrongLifting course because it’s worked for me, the Glute Squad trainers, and countless online clients. And I’m confident it will work for you, too. 

I’ve been lifting weights for thirty years and training clients for twenty-five years and it has taken me that long to come up with a tried-and-true strength-training system that not only gets my clients freakishly strong and puts them on track to achieve the physique they desire, but is also sustainable because they’re having fun and getting results. 

Now I’m making that system available to anyone who wants to learn and expand their business, so they can experience the same success and growth that I’ve achieved with my clients and athletes.”