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  • BBB Month 12 Workout Log PDF

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    Geraldyne
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    This document outlines a 4-week glute and lower body workout program. Each week consists of 3 full body days focusing on compound lifts, and 2 dedicated glute days of isolation exercises. The full body days include squats, hip thrusts, deadlifts and presses, while the glute days focus on exercises like lunges, kickbacks and planks using additional resistance from bands. The same exercises and set/rep schemes are repeated each week to progressively overload the muscles over the 4 weeks.

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    BBB_Month_12_Workout_Log.pdf

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    This document outlines a 4-week glute and lower body workout program. Each week consists of 3 full body days focusing on compound lifts, and 2 dedicated glute days of isolation exercises. The full body days include squats, hip thrusts, deadlifts and presses, while the glute days focus on exercises like lunges, kickbacks and planks using additional resistance from bands. The same exercises and set/rep schemes are repeated each week to progressively overload the muscles over the 4 weeks.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
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    159 views8 pages

    BBB Month 12 Workout Log PDF

    Uploaded by

    Geraldyne
    This document outlines a 4-week glute and lower body workout program. Each week consists of 3 full body days focusing on compound lifts, and 2 dedicated glute days of isolation exercises. The full body days include squats, hip thrusts, deadlifts and presses, while the glute days focus on exercises like lunges, kickbacks and planks using additional resistance from bands. The same exercises and set/rep schemes are repeated each week to progressively overload the muscles over the 4 weeks.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
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    of 8

    BO O T Y BY BR E T M O N T H 12 – J u l y / Au g u st 201 9

    Week 1: Day 1 Set 1 Set 2 Set 3

    Back squat 3 x 5

    Bench press 3 x 8

    Single-leg hip thrust 3 x 10

    Chin-up 3 x AMRAP

    Romanian deadlift 3 x 10

    Machine seated hip abduction 2 x 20

    Week 1: Day 2 Set 1 Set 2 Set 3

    Barbell hip thrust 3 x 5

    Military press 3 x 8

    Goblet squat 3 x 12

    Inverted row 3 x AMRAP

    Db 45-degree hyperextension 3 x 10

    Cable standing hip abduction 3 x 10

    Week 1: Day 3 Set 1 Set 2 Set 3

    Deadlift 3 x 3

    Close-grip bench press 3 x 8

    Barbell glute bridge 3 x 12

    Pull-up 3 x AMRAP

    Front squat 3 x 10

    Cable cuff hip external rotation 2 x 10


    BO O T Y BY BR E T M O N T H 12 – J u l y / Au g u st 201 9

    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

    RKC plank :20 seconds

    Deficit reverse lunge 10 each leg

    Band standing hip abduction 20 each leg

    Band standing glute kickback 20 each leg

    Band seated hip abduction 30

    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

    Standing glute squeeze :10 seconds

    Squat pulse 30

    Band hip hinge abduction 20

    Band quadruped hip extension 20 each leg

    Knee-banded fire hydrant 20 each leg

    Lateral band walk 20 each leg


    BO O T Y BY BR E T M O N T H 12 – J u l y / Au g u st 201 9

    Week 2: Day 1 Set 1 Set 2 Set 3

    Back squat 3 x 5

    Bench press 3 x 8

    Single-leg hip thrust 3 x 10

    Chin-up 3 x AMRAP

    Romanian deadlift 3 x 10

    Machine seated hip abduction 2 x 20

    Week 2: Day 2 Set 1 Set 2 Set 3

    Barbell hip thrust 3 x 5

    Military press 3 x 8

    Goblet squat 3 x 12

    Inverted row 3 x AMRAP

    Db 45-degree hyperextension 3 x 10

    Cable standing hip abduction 3 x 10

    Week 2: Day 3 Set 1 Set 2 Set 3

    Deadlift 3 x 3

    Close-grip bench press 3 x 8

    Barbell glute bridge 3 x 12

    Pull-up 3 x AMRAP

    Front squat 3 x 10

    Cable cuff hip external rotation 2 x 10


    BO O T Y BY BR E T M O N T H 12 – J u l y / Au g u st 201 9

    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

    RKC plank :20 seconds

    Deficit reverse lunge 10 each leg

    Band standing hip abduction 20 each leg

    Band standing glute kickback 20 each leg

    Band seated hip abduction 30

    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

    Standing glute squeeze :10 seconds

    Squat pulse 30

    Band hip hinge abduction 20

    Band quadruped hip extension 20 each leg

    Knee-banded fire hydrant 20 each leg

    Lateral band walk 20 each leg


    BO O T Y BY BR E T M O N T H 12 – J u l y / Au g u st 201 9

    Week 3: Day 1 Set 1 Set 2 Set 3

    Back squat 3 x 5

    Bench press 3 x 8

    Single-leg hip thrust 3 x 10

    Chin-up 3 x AMRAP

    Romanian deadlift 3 x 10

    Machine seated hip abduction 2 x 20

    Week 3: Day 2 Set 1 Set 2 Set 3

    Barbell hip thrust 3 x 5

    Military press 3 x 8

    Goblet squat 3 x 12

    Inverted row 3 x AMRAP

    Db 45-degree hyperextension 3 x 10

    Cable standing hip abduction 3 x 10

    Week 3: Day 3 Set 1 Set 2 Set 3

    Deadlift 3 x 3

    Close-grip bench press 3 x 8

    Barbell glute bridge 3 x 12

    Pull-up 3 x AMRAP

    Front squat 3 x 10

    Cable cuff hip external rotation 2 x 10


    BO O T Y BY BR E T M O N T H 12 – J u l y / Au g u st 201 9

    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

    RKC plank :20 seconds

    Deficit reverse lunge 10 each leg

    Band standing hip abduction 20 each leg

    Band standing glute kickback 20 each leg

    Band seated hip abduction 30

    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

    Standing glute squeeze :10 seconds

    Squat pulse 30

    Band hip hinge abduction 20

    Band quadruped hip extension 20 each leg

    Knee-banded fire hydrant 20 each leg

    Lateral band walk 20 each leg


    BO O T Y BY BR E T M O N T H 12 – J u l y / Au g u st 201 9

    Week 4: Day 1 Set 1 Set 2 Set 3

    Back squat 3 x 5

    Bench press 3 x 8

    Single-leg hip thrust 3 x 10

    Chin-up 3 x AMRAP

    Romanian deadlift 3 x 10

    Machine seated hip abduction 2 x 20

    Week 4: Day 2 Set 1 Set 2 Set 3

    Barbell hip thrust 3 x 5

    Military press 3 x 8

    Goblet squat 3 x 12

    Inverted row 3 x AMRAP

    Db 45-degree hyperextension 3 x 10

    Cable standing hip abduction 3 x 10

    Week 4: Day 3 Set 1 Set 2 Set 3

    Deadlift 3 x 3

    Close-grip bench press 3 x 8

    Barbell glute bridge 3 x 12

    Pull-up 3 x AMRAP

    Front squat 3 x 10

    Cable cuff hip external rotation 2 x 10


    BO O T Y BY BR E T M O N T H 12 – J u l y / Au g u st 201 9

    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

    RKC plank :20 seconds

    Deficit reverse lunge 10 each leg

    Band standing hip abduction 20 each leg

    Band standing glute kickback 20 each leg

    Band seated hip abduction 30

    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

    Standing glute squeeze :10 seconds

    Squat pulse 30

    Band hip hinge abduction 20

    Band quadruped hip extension 20 each leg

    Knee-banded fire hydrant 20 each leg

    Lateral band walk 20 each leg

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