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BOOTY BY BRET MONTH 19 - January/February 2020: Week 1: Day 1 Set 1 Set 2 Set 3

This document outlines a 4-week glute and lower body workout program. Each week consists of 3 full body days, 2 glute focused days, and repeats the same exercises and set/rep schemes each week. The workouts include exercises like hip thrusts, squats, chin-ups, and glute isolation moves performed in a pyramid, drop-set, or circuit format.

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Diana Ciupei
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1K views8 pages

BOOTY BY BRET MONTH 19 - January/February 2020: Week 1: Day 1 Set 1 Set 2 Set 3

This document outlines a 4-week glute and lower body workout program. Each week consists of 3 full body days, 2 glute focused days, and repeats the same exercises and set/rep schemes each week. The workouts include exercises like hip thrusts, squats, chin-ups, and glute isolation moves performed in a pyramid, drop-set, or circuit format.

Uploaded by

Diana Ciupei
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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BOOTY BY BRET MONTH 19 – January/February 2020

We e k 1 : Day 1 Set 1 Set 2 Set 3

Barbell hip thrust pyramid 15/10/5/20

Chin-up 3 x AMRAP

Pause back squat (3-second pause) 3 x 5

Bench press 3 x 8

Nordic ham curl 5 x 3

Cable standing hip abduction 2 x 10 X

We e k 1 : Day 2 Set 1 Set 2 Set 3

Pause barbell hip thrust (3-second pause)


4x5
Double pause chin-up (1-second pause at
top, 1-second pause at bottom) 3 x AMRAP
Eccentric-accentuated stiff leg deadlift
(5-second lowering phase) 3 x 6

Db seesaw press 3 x 10

Pause deficit split squat (1-second pause)


3x8

Prone rear delt raise 2 x 15 X

We e k 1 : Day 3 Set 1 Set 2 Set 3

Barbell hip thrust dropset 2 x 10/10/10 X


Chin-up/eccentric chin-up 2 x AMRAP/3 X
Constant-tension back squat 3 x 12

Pause bench press (1-second pause) 3 x 5

Band resisted Nordic ham curl 3 x 5

Side-lying hip raise 3 x 12


BOOTY BY BRET MONTH 19 – January/February 2020

We e k 1 : Glute Day 1 Set 1 Set 2 Set 3

Knee-banded bodyweight hip thrust 3 x 20

Single-leg hip thrust 3 x 12

Band seated hip abduction 3 x 30

We e k 1 : Glute Day 2 Set 1 Set 2 Set 3

Knee-banded bodyweight hip thrust 3 x 20

Single-leg hip thrust 3 x 12

Extra range side-lying hip abduction 3 x 20


BOOTY BY BRET MONTH 19 – January/February 2020

We e k 2 : Day 1 Set 1 Set 2 Set 3

Barbell hip thrust pyramid 15/10/5/20

Chin-up 3 x AMRAP

Pause back squat (3-second pause) 3 x 5

Bench press 3 x 8

Nordic ham curl 5 x 3

Cable standing hip abduction 2 x 10 X

We e k 2 : Day 2 Set 1 Set 2 Set 3

Pause barbell hip thrust (3-second pause)


4x5
Double pause chin-up (1-second pause at
top, 1-second pause at bottom) 3 x AMRAP
Eccentric-accentuated stiff leg deadlift
(5-second lowering phase) 3 x 6

Db seesaw press 3 x 10

Pause deficit split squat (1-second pause)


3x8

Prone rear delt raise 2 x 15 X

We e k 2 : Day 3 Set 1 Set 2 Set 3

Barbell hip thrust dropset 2 x 10/10/10 X


Chin-up/eccentric chin-up 2 x AMRAP/3 X
Constant-tension back squat 3 x 12

Pause bench press (1-second pause) 3 x 5

Band resisted Nordic ham curl 3 x 5

Side-lying hip raise 3 x 12


BOOTY BY BRET MONTH 19 – January/February 2020

We e k 2 : Glute Day 1 Set 1 Set 2 Set 3

Knee-banded bodyweight hip thrust 3 x 20

Single-leg hip thrust 3 x 12

Band seated hip abduction 3 x 30

We e k 2 : Glute Day 2 Set 1 Set 2 Set 3

Knee-banded bodyweight hip thrust 3 x 20

Single-leg hip thrust 3 x 12

Extra range side-lying hip abduction 3 x 20


BOOTY BY BRET MONTH 19 – January/February 2020

We e k 3 : Day 1 Set 1 Set 2 Set 3

Barbell hip thrust pyramid 15/10/5/20

Chin-up 3 x AMRAP

Pause back squat (3-second pause) 3 x 5

Bench press 3 x 8

Nordic ham curl 5 x 3

Cable standing hip abduction 2 x 10 X

We e k 3 : Day 2 Set 1 Set 2 Set 3

Pause barbell hip thrust (3-second pause)


4x5
Double pause chin-up (1-second pause at
top, 1-second pause at bottom) 3 x AMRAP
Eccentric-accentuated stiff leg deadlift
(5-second lowering phase) 3 x 6

Db seesaw press 3 x 10

Pause deficit split squat (1-second pause)


3x8

Prone rear delt raise 2 x 15 X

We e k 3 : Day 3 Set 1 Set 2 Set 3

Barbell hip thrust dropset 2 x 10/10/10 X


Chin-up/eccentric chin-up 2 x AMRAP/3 X
Constant-tension back squat 3 x 12

Pause bench press (1-second pause) 3 x 5

Band resisted Nordic ham curl 3 x 5

Side-lying hip raise 3 x 12


BOOTY BY BRET MONTH 19 – January/February 2020

We e k 3 : Glute Day 1 Set 1 Set 2 Set 3

Knee-banded bodyweight hip thrust 3 x 20

Single-leg hip thrust 3 x 12

Band seated hip abduction 3 x 30

We e k 3 : Glute Day 2 Set 1 Set 2 Set 3

Knee-banded bodyweight hip thrust 3 x 20

Single-leg hip thrust 3 x 12

Extra range side-lying hip abduction 3 x 20


BOOTY BY BRET MONTH 19 – January/February 2020

We e k 4 : Day 1 Set 1 Set 2 Set 3

Barbell hip thrust pyramid 15/10/5/20

Chin-up 3 x AMRAP

Pause back squat (3-second pause) 3 x 5

Bench press 3 x 8

Nordic ham curl 5 x 3

Cable standing hip abduction 2 x 10 X

We e k 4 : Day 2 Set 1 Set 2 Set 3

Pause barbell hip thrust (3-second pause)


4x5
Double pause chin-up (1-second pause at
top, 1-second pause at bottom) 3 x AMRAP
Eccentric-accentuated stiff leg deadlift
(5-second lowering phase) 3 x 6

Db seesaw press 3 x 10

Pause deficit split squat (1-second pause)


3x8

Prone rear delt raise 2 x 15 X

We e k 4 : Day 3 Set 1 Set 2 Set 3

Barbell hip thrust dropset 2 x 10/10/10 X


Chin-up/eccentric chin-up 2 x AMRAP/3 X
Constant-tension back squat 3 x 12

Pause bench press (1-second pause) 3 x 5

Band resisted Nordic ham curl 3 x 5

Side-lying hip raise 3 x 12


BOOTY BY BRET MONTH 19 – January/February 2020

We e k 4 : Glute Day 1 Set 1 Set 2 Set 3

Knee-banded bodyweight hip thrust 3 x 20

Single-leg hip thrust 3 x 12

Band seated hip abduction 3 x 30

We e k 4 : Glute Day 2 Set 1 Set 2 Set 3

Knee-banded bodyweight hip thrust 3 x 20

Single-leg hip thrust 3 x 12

Extra range side-lying hip abduction 3 x 20

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