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  • Booty Workout Program Weeks 1-4

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    Geraldyne
    160 views8 pages
    This document outlines a 4-week glute and lower body workout program. Each week consists of 3 full body days focusing on squats, presses, and rows, along with 2 dedicated glute days. The full body days include 3 sets each of back squats, bench press, and other exercises. The glute days focus on isolated glute and hip abduction movements like cable kickbacks and side-lying hip raises, performed for 3 sets of 10-20 reps. This program provides a structured full body and glute-focused routine across 4 weeks.

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    BBB_Month_13_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 squats, presses, and rows, along with 2 dedicated glute days. The full body days include 3 sets each of back squats, bench press, and other exercises. The glute days focus on isolated glute and hip abduction movements like cable kickbacks and side-lying hip raises, performed for 3 sets of 10-20 reps. This program provides a structured full body and glute-focused routine across 4 weeks.

    Copyright:

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

    Booty Workout Program Weeks 1-4

    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 squats, presses, and rows, along with 2 dedicated glute days. The full body days include 3 sets each of back squats, bench press, and other exercises. The glute days focus on isolated glute and hip abduction movements like cable kickbacks and side-lying hip raises, performed for 3 sets of 10-20 reps. This program provides a structured full body and glute-focused routine across 4 weeks.

    Copyright:

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

    BO O T Y BY BR ET M O N T H 13 – A ug u st 201 9

    Week 1: Day 1 Set 1 Set 2 Set 3

    Back squat 3 x 3

    Bench press 3 x 3

    Nordic ham curl 5 x 3

    One-arm row 3 x 12

    Single-leg hip thrust 3 x 12-20

    Lateral band walk 3 x 20

    Week 1: Day 2 Set 1 Set 2 Set 3

    Back squat 3 x 1

    Bench press 3 x 5

    Bodyweight 45-degree hyperextension 3 x 30

    Chin-up 3 x AMRAP

    Knee-banded barbell glute bridge 3 x 30

    Band hip hinge abduction (3-second pause)


    3 x 10

    Week 1: Day 3 Set 1 Set 2 Set 3

    Back squat 3 x 5

    Bench press 3 x 8

    Stiff leg deadlift 3 x 8

    Cable seated row 3 x 10

    Barbell hip thrust 3 x 10

    Monster walk 3 x 20
    BO O T Y BY BR ET M O N T H 13 – A ug u st 201 9

    Week 1: G l u te D a y 1 Set 1 Set 2 Set 3

    Cable standing hip abduction 3 x 12

    Side-lying hip raise 3 x 10

    Straddle lift 3 x 20

    Week 1: G l u te D a y 2 Set 1 Set 2 Set 3

    Machine seated hip abduction 3 x 20

    Extra range side-lying hip abduction 3 x 20

    Cable standing glute kickback 3 x 20


    BO O T Y BY BR ET M O N T H 13 – A ug u st 201 9

    Week 2: Day 1 Set 1 Set 2 Set 3

    Back squat 3 x 3

    Bench press 3 x 3

    Nordic ham curl 5 x 3

    One-arm row 3 x 12

    Single-leg hip thrust 3 x 12-20

    Lateral band walk 3 x 20

    Week 2: Day 2 Set 1 Set 2 Set 3

    Back squat 3 x 1

    Bench press 3 x 5

    Bodyweight 45-degree hyperextension 3 x 30

    Chin-up 3 x AMRAP

    Knee-banded barbell glute bridge 3 x 30

    Band hip hinge abduction (3-second pause)


    3 x 10

    Week 2: Day 3 Set 1 Set 2 Set 3

    Back squat 3 x 5

    Bench press 3 x 8

    Stiff leg deadlift 3 x 8

    Cable seated row 3 x 10

    Barbell hip thrust 3 x 10

    Monster walk 3 x 20
    BO O T Y BY BR ET M O N T H 13 – A ug u st 201 9

    Week 2: G l u te D a y 1 Set 1 Set 2 Set 3

    Cable standing hip abduction 3 x 12

    Side-lying hip raise 3 x 10

    Straddle lift 3 x 20

    Week 2: G l u te D a y 2 Set 1 Set 2 Set 3

    Machine seated hip abduction 3 x 20

    Extra range side-lying hip abduction 3 x 20

    Cable standing glute kickback 3 x 20


    BO O T Y BY BR ET M O N T H 13 – A ug u st 201 9

    Week 3: Day 1 Set 1 Set 2 Set 3

    Back squat 3 x 3

    Bench press 3 x 3

    Nordic ham curl 5 x 3

    One-arm row 3 x 12

    Single-leg hip thrust 3 x 12-20

    Lateral band walk 3 x 20

    Week 3: Day 2 Set 1 Set 2 Set 3

    Back squat 3 x 1

    Bench press 3 x 5

    Bodyweight 45-degree hyperextension 3 x 30

    Chin-up 3 x AMRAP

    Knee-banded barbell glute bridge 3 x 30

    Band hip hinge abduction (3-second pause)


    3 x 10

    Week 3: Day 3 Set 1 Set 2 Set 3

    Back squat 3 x 5

    Bench press 3 x 8

    Stiff leg deadlift 3 x 8

    Cable seated row 3 x 10

    Barbell hip thrust 3 x 10

    Monster walk 3 x 20
    BO O T Y BY BR ET M O N T H 13 – A ug u st 201 9

    Week 3: G l u te D a y 1 Set 1 Set 2 Set 3

    Cable standing hip abduction 3 x 12

    Side-lying hip raise 3 x 10

    Straddle lift 3 x 20

    Week 3: G l u te D a y 2 Set 1 Set 2 Set 3

    Machine seated hip abduction 3 x 20

    Extra range side-lying hip abduction 3 x 20

    Cable standing glute kickback 3 x 20


    BO O T Y BY BR ET M O N T H 13 – A ug u st 201 9

    Week 4: Day 1 Set 1 Set 2 Set 3

    Back squat 3 x 3

    Bench press 3 x 3

    Nordic ham curl 5 x 3

    One-arm row 3 x 12

    Single-leg hip thrust 3 x 12-20

    Lateral band walk 3 x 20

    Week 4: Day 2 Set 1 Set 2 Set 3

    Back squat 3 x 1

    Bench press 3 x 5

    Bodyweight 45-degree hyperextension 3 x 30

    Chin-up 3 x AMRAP

    Knee-banded barbell glute bridge 3 x 30

    Band hip hinge abduction (3-second pause)


    3 x 10

    Week 4: Day 3 Set 1 Set 2 Set 3

    Back squat 3 x 5

    Bench press 3 x 8

    Stiff leg deadlift 3 x 8

    Cable seated row 3 x 10

    Barbell hip thrust 3 x 10

    Monster walk 3 x 20
    BO O T Y BY BR ET M O N T H 13 – A ug u st 201 9

    Week 4: G l u te D a y 1 Set 1 Set 2 Set 3

    Cable standing hip abduction 3 x 12

    Side-lying hip raise 3 x 10

    Straddle lift 3 x 20

    Week 4: G l u te D a y 2 Set 1 Set 2 Set 3

    Machine seated hip abduction 3 x 20

    Extra range side-lying hip abduction 3 x 20

    Cable standing glute kickback 3 x 20

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