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BBB Month 14 Workout Log

This document outlines a 4-week glute and lower body workout program. Each week consists of 3 lifting days that target the hips, hamstrings and lower back with exercises like barbell hip thrusts, chin-ups, and Romanian deadlifts. There are also 2 dedicated glute days per week that use resistance bands and bodyweight to target the glutes with exercises such as fire hydrants, glute bridges, and side-lying hip abductions. Each workout provides 3 sets of each exercise with varying rep schemes and progressions over the course of the 4 weeks.

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Geraldyne
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482 views8 pages

BBB Month 14 Workout Log

This document outlines a 4-week glute and lower body workout program. Each week consists of 3 lifting days that target the hips, hamstrings and lower back with exercises like barbell hip thrusts, chin-ups, and Romanian deadlifts. There are also 2 dedicated glute days per week that use resistance bands and bodyweight to target the glutes with exercises such as fire hydrants, glute bridges, and side-lying hip abductions. Each workout provides 3 sets of each exercise with varying rep schemes and progressions over the course of the 4 weeks.

Uploaded by

Geraldyne
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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BO O T Y BY BR E T M O N T H 14 – Se p te m b e r 2019

Week 1: Day 1 Set 1 Set 2 Set 3

Barbell hip thrust pyramid


1 x 20, 1 x 15, 1 x 10

Chin-up 3 x AMRAP

Romanian deadlift 3 x 10

Eccentric-accentuated push press


(4-second lowering phase) 3 x 5

Deficit Bulgarian split squat 2 x 10

Cable standing hip abduction 2 x 12

Week 1: Day 2 Set 1 Set 2 Set 3

Barbell hip thrust pyramid


1 x 10, 1 x 8, 1 x 5

Chin-up / weighted chin-up 1 x AMRAP, 3 x 1

Nordic ham curl 5 x 3

Handle push-up 3 x AMRAP

Constant-tension between-bench db squat


3 x 15

Cable kneeling glute kickback 2 x 12

Week 1: Day 3 Set 1 Set 2 Set 3 / Set 4

Barbell hip thrust pyramid


1 x 5, 1 x 3, 1 x 1, 1 x 20

Chin-up / assisted chin-up 1 x AMRAP, 2 x 10

Prisoner 45-degree hyperextension 3 x 20

Bench press 3 x 5

Back squat 3 x 5

Machine seated hip abduction triple dropset


2 x 10/10/10
BO O T Y BY BR E T M O N T H 14 – Se p te m b e r 2019

Week 1: G l u te D a y 1 R ou n d 1 R ou n d 2 R ou n d 3

Lateral band walk 20 each leg

Band hip hinge abduction (3-second pause)


10

Wide-stance glute bridge 20

Narrow-stance glute bridge 20

Band side-lying hip abduction 20 each leg

Knee-banded fire hydrant 20 each leg

Week 1: G l u te D a y 2 R ou n d 1 R ou n d 2 R ou n d 3

Pause side-lying hip raise (3-second pause)


10 each leg

Band standing glute kickback 20 each leg

Band standing hip abduction 20 each leg

Banded cha-cha 20 each leg

RKC plank :20 seconds

Squat pulse 30
BO O T Y BY BR E T M O N T H 14 – Se p te m b e r 2019

Week 2: Day 1 Set 1 Set 2 Set 3

Barbell hip thrust pyramid


1 x 20, 1 x 15, 1 x 10

Chin-up 3 x AMRAP

Romanian deadlift 3 x 10

Eccentric-accentuated push press


(4-second lowering phase) 3 x 5

Deficit Bulgarian split squat 2 x 10

Cable standing hip abduction 2 x 12

Week 2: Day 2 Set 1 Set 2 Set 3

Barbell hip thrust pyramid


1 x 10, 1 x 8, 1 x 5

Chin-up / weighted chin-up 1 x AMRAP, 3 x 1

Nordic ham curl 5 x 3

Handle push-up 3 x AMRAP

Constant-tension between-bench db squat


3 x 15

Cable kneeling glute kickback 2 x 12

Week 2: Day 3 Set 1 Set 2 Set 3 / Set 4

Barbell hip thrust pyramid


1 x 5, 1 x 3, 1 x 1, 1 x 20

Chin-up / assisted chin-up 1 x AMRAP, 2 x 10

Prisoner 45-degree hyperextension 3 x 20

Bench press 3 x 5

Back squat 3 x 5

Machine seated hip abduction triple dropset


2 x 10/10/10
BO O T Y BY BR E T M O N T H 14 – Se p te m b e r 2019

Week 2: G l u te D a y 1 R ou n d 1 R ou n d 2 R ou n d 3

Lateral band walk 20 each leg

Band hip hinge abduction (3-second pause)


10

Wide-stance glute bridge 20

Narrow-stance glute bridge 20

Band side-lying hip abduction 20 each leg

Knee-banded fire hydrant 20 each leg

Week 2: G l u te D a y 2 R ou n d 1 R ou n d 2 R ou n d 3

Pause side-lying hip raise (3-second pause)


10 each leg

Band standing glute kickback 20 each leg

Band standing hip abduction 20 each leg

Banded cha-cha 20 each leg

RKC plank :20 seconds

Squat pulse 30
BO O T Y BY BR E T M O N T H 14 – Se p te m b e r 2019

Week 3: Day 1 Set 1 Set 2 Set 3

Barbell hip thrust pyramid


1 x 20, 1 x 15, 1 x 10

Chin-up 3 x AMRAP

Romanian deadlift 3 x 10

Eccentric-accentuated push press


(4-second lowering phase) 3 x 5

Deficit Bulgarian split squat 2 x 10

Cable standing hip abduction 2 x 12

Week 3: Day 2 Set 1 Set 2 Set 3

Barbell hip thrust pyramid


1 x 10, 1 x 8, 1 x 5

Chin-up / weighted chin-up 1 x AMRAP, 3 x 1

Nordic ham curl 5 x 3

Handle push-up 3 x AMRAP

Constant-tension between-bench db squat


3 x 15

Cable kneeling glute kickback 2 x 12

Week 3: Day 3 Set 1 Set 2 Set 3 / Set 4

Barbell hip thrust pyramid


1 x 5, 1 x 3, 1 x 1, 1 x 20

Chin-up / assisted chin-up 1 x AMRAP, 2 x 10

Prisoner 45-degree hyperextension 3 x 20

Bench press 3 x 5

Back squat 3 x 5

Machine seated hip abduction triple dropset


2 x 10/10/10
BO O T Y BY BR E T M O N T H 14 – Se p te m b e r 2019

Week 3: G l u te D a y 1 R ou n d 1 R ou n d 2 R ou n d 3

Lateral band walk 20 each leg

Band hip hinge abduction (3-second pause)


10

Wide-stance glute bridge 20

Narrow-stance glute bridge 20

Band side-lying hip abduction 20 each leg

Knee-banded fire hydrant 20 each leg

Week 3: G l u te D a y 2 R ou n d 1 R ou n d 2 R ou n d 3

Pause side-lying hip raise (3-second pause)


10 each leg

Band standing glute kickback 20 each leg

Band standing hip abduction 20 each leg

Banded cha-cha 20 each leg

RKC plank :20 seconds

Squat pulse 30
BO O T Y BY BR E T M O N T H 14 – Se p te m b e r 2019

Week 4: Day 1 Set 1 Set 2 Set 3

Barbell hip thrust pyramid


1 x 20, 1 x 15, 1 x 10

Chin-up 3 x AMRAP

Romanian deadlift 3 x 10

Eccentric-accentuated push press


(4-second lowering phase) 3 x 5

Deficit Bulgarian split squat 2 x 10

Cable standing hip abduction 2 x 12

Week 4: Day 2 Set 1 Set 2 Set 3

Barbell hip thrust pyramid


1 x 10, 1 x 8, 1 x 5

Chin-up / weighted chin-up 1 x AMRAP, 3 x 1

Nordic ham curl 5 x 3

Handle push-up 3 x AMRAP

Constant-tension between-bench db squat


3 x 15

Cable kneeling glute kickback 2 x 12

Week 4: Day 3 Set 1 Set 2 Set 3 / Set 4

Barbell hip thrust pyramid


1 x 5, 1 x 3, 1 x 1, 1 x 20

Chin-up / assisted chin-up 1 x AMRAP, 2 x 10

Prisoner 45-degree hyperextension 3 x 20

Bench press 3 x 5

Back squat 3 x 5

Machine seated hip abduction triple dropset


2 x 10/10/10
BO O T Y BY BR E T M O N T H 14 – Se p te m b e r 2019

Week 4: G l u te D a y 1 R ou n d 1 R ou n d 2 R ou n d 3

Lateral band walk 20 each leg

Band hip hinge abduction (3-second pause)


10

Wide-stance glute bridge 20

Narrow-stance glute bridge 20

Band side-lying hip abduction 20 each leg

Knee-banded fire hydrant 20 each leg

Week 4: G l u te D a y 2 R ou n d 1 R ou n d 2 R ou n d 3

Pause side-lying hip raise (3-second pause)


10 each leg

Band standing glute kickback 20 each leg

Band standing hip abduction 20 each leg

Banded cha-cha 20 each leg

RKC plank :20 seconds

Squat pulse 30

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