Personalized Programming Questionnaire

I assume you’ve been given a clean bill of health and are healthy and able to resistance train. If you have been told by a doctor or a physical therapist that you should not be lifting weights, or if you have a condition that prevents you from safely lifting weights, then I am unable to do your programming.
Name*

First Last
Email*
example@example.com
Gender

MaleFemale
Height*
Weight*
Please agree to the terms and conditions of the bretcontreras.com website and Personalized Programming with the Glute Guy before proceeding:

Disclaimer:

The Personalized Programming product is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this Site.

If you think you may have a medical emergency, call your doctor or 911 immediately. Bret Contreras does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on this Site.

Reliance on any information provided by Bret Contreras, BretContreras.com employees, others appearing on this Site at the invitation of Bret Contreras, or other visitors to this Site is solely at your own risk. Results with this program may vary. Exercise and proper diet are necessary to achieve and maintain weight loss. Consult your healthcare professional before beginning any diet or fitness regimen and please refer to your healthcare professional with any medical related questions that may arise while training with the Bret Contreras Personalized Programming Product.

This product may be discontinued at any time for any reason.
Please agree to the terms and conditions of the bretcontreras.com website and Personalized Programming with the Glute Guy before proceeding:

Yes, I agree to these terms and conditions.No, I do not agree to these terms and conditions.
Do you have any health conditions or injuries that I need to be aware of?

YesNo
Please describe these conditions or injuries below:
What is your primary training goal?

physique improvementsstrength gainsgeneral healthfunctional improvementsOther
Are you a bikini, figure, or powerlifting competitor?

yesno
Please describe your training/physical activity over the 6 past months. *
Please mention lifting frequency, training split, cardio, etc.
How many years of strength training experience do you have?

0-1 year1-3 years3-5 years5+ years
Please describe your current strength levels. *
This will help me to gauge what your weaknesses are. Please mention hip thrust, deadlift, squat, military press, push-up, chin-up PRs, etc.
Which body parts would you like for me to program?

full body programming (lower body & upper body)lower body only (glutes, hamstrings, & quads) - NO upper bodyglutes only - NO hamstrings, quads, core, or upper bodybikini-oriented full body (primary focus on glutes & delts; secondary focus on everything else)Other
How many days of training a week would you like me to program for you?

123456
Do you have time constraints on any of your training days?

I have 30 minutes availableI have 1 hour availableI have unlimited time availableOther
Where will you be training?

commercial gymprivate studiohome gymOther
Do you have a training partner?

yesnosometimes
Please check the equipment you have access to:

barbellsdumbbellscable columnflat bench onlybenches from different angles (flat, incline, overhead)Hip Thruster45-degree hyperextensionsmith machinechin-up barlat pulldown machinechest-supported row machineHammer Strength machinesinverted row apparatus (suspension straps, smith machine, equalizer)lying leg curl machineseated hip abduction machineglute ham developertrap barleg pressaerobic step riserslong resistance bandsminibandsHip Circle, Hip Thruster Loop, or Glute LoopThruster BenchT-Bellankle weightsOther
Are there any exercises or methods that you absolutely love or would like to get better at and want in your program?

yesno
Please be specific and list these exercises or methods below.*

0/200
Are there any exercises or methods you do not enjoy performing or consistently cause pain and/or injury that you would prefer not to have in your program?

yesno
Please list the exercises you do not want included your program.

0/200
What is your normal daily activity level?

Sedentary: Spend most of the day sitting (e.g. desk job)Lightly Active: Spend a good part of the day on your feet (e.g. teacher, salesperson)Active: Spend a good part of the day doing some physical activity (e.g. food server, postal carrier)Very Active: Spend most of the day doing heavy physical activity (e.g. bike messenger, carpenter)
Is there any other information you deem relevant that may affect your training program?
OPTIONAL: Please upload a current FRONT, SIDE, and/or BACK full body photo.

Browse Files

Cancelof
Enter the message as it's shown.*
Should be Empty: