BOOTY BY BRET MONTH 20 – February/March 2020

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

Deadlift (of choice) 1 x 5, 1 x 3, 1 x 1

Pause bench press (1-second pause)

1 x 5, 1 x 3, 1 x 1
Bulgarian split squat (dumbbell or barbell)
3 x 10 each leg

One-arm row 3 x 10 each arm

Pause single-leg hip thrust (1-second pause)

3 x 10 each leg

Band seated hip abduction 3 x 30

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

Eccentric-accentuated bench press

(4-second lowering) 3 x 6
45-degree hyperextension
(dumbbell or barbell) 3 x 12

Chin-up 3 x AMRAP

Back squat 3 x 5

Barbell frog pump 2 x 30

Extra range side-lying hip abduction

2 x 30 each leg

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

Romanian deadlift 3 x 8

Constant-tension bench press 3 x 12

Single-leg box squat 3 x 6 each leg

T-bar row 3 x 10

Triple pulse knee-banded barbell hip thrust

3x8

Side-lying hip raise 3 x 12 each leg

 BOOTY BY BRET MONTH 20 – February/March 2020

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

Knee-banded glute bridge 3 x 30

Band standing glute kickback 3 x 20 each leg

Knee-banded fire hydrant 3 x 20 each leg

Standing glute squeeze 3 x :10 seconds

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

Knee-banded bodyweight hip thrust 3 x 20

Band quadruped hip extension

3 x 12 each leg

Band standing hip abduction 3 x 20 each leg

RKC plank 3 x :20 seconds

 BOOTY BY BRET MONTH 20 – February/March 2020

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

Deadlift (of choice) 1 x 5, 1 x 3, 1 x 1

Pause bench press (1-second pause)

1 x 5, 1 x 3, 1 x 1
Bulgarian split squat (dumbbell or barbell)
3 x 10 each leg

One-arm row 3 x 10 each arm

Pause single-leg hip thrust (1-second pause)

3 x 10 each leg

Band seated hip abduction 3 x 30

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

Eccentric-accentuated bench press

(4-second lowering) 3 x 6
45-degree hyperextension
(dumbbell or barbell) 3 x 12

Chin-up 3 x AMRAP

Back squat 3 x 5

Barbell frog pump 2 x 30

Extra range side-lying hip abduction

2 x 30 each leg

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

Romanian deadlift 3 x 8

Constant-tension bench press 3 x 12

Single-leg box squat 3 x 6 each leg

T-bar row 3 x 10

Triple pulse knee-banded barbell hip thrust

3x8

Side-lying hip raise 3 x 12 each leg

 BOOTY BY BRET MONTH 20 – February/March 2020

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

Knee-banded glute bridge 3 x 30

Band standing glute kickback 3 x 20 each leg

Knee-banded fire hydrant 3 x 20 each leg

Standing glute squeeze 3 x :10 seconds

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

Knee-banded bodyweight hip thrust 3 x 20

Band quadruped hip extension

3 x 12 each leg

Band standing hip abduction 3 x 20 each leg

RKC plank 3 x :20 seconds

 BOOTY BY BRET MONTH 20 – February/March 2020

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

Deadlift (of choice) 1 x 5, 1 x 3, 1 x 1

Pause bench press (1-second pause)

1 x 5, 1 x 3, 1 x 1
Bulgarian split squat (dumbbell or barbell)
3 x 10 each leg

One-arm row 3 x 10 each arm

Pause single-leg hip thrust (1-second pause)

3 x 10 each leg

Band seated hip abduction 3 x 30

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

Eccentric-accentuated bench press

(4-second lowering) 3 x 6
45-degree hyperextension
(dumbbell or barbell) 3 x 12

Chin-up 3 x AMRAP

Back squat 3 x 5

Barbell frog pump 2 x 30

Extra range side-lying hip abduction

2 x 30 each leg

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

Romanian deadlift 3 x 8

Constant-tension bench press 3 x 12

Single-leg box squat 3 x 6 each leg

T-bar row 3 x 10

Triple pulse knee-banded barbell hip thrust

3x8

Side-lying hip raise 3 x 12 each leg

 BOOTY BY BRET MONTH 20 – February/March 2020

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

Knee-banded glute bridge 3 x 30

Band standing glute kickback 3 x 20 each leg

Knee-banded fire hydrant 3 x 20 each leg

Standing glute squeeze 3 x :10 seconds

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

Knee-banded bodyweight hip thrust 3 x 20

Band quadruped hip extension

3 x 12 each leg

Band standing hip abduction 3 x 20 each leg

RKC plank 3 x :20 seconds

 BOOTY BY BRET MONTH 20 – February/March 2020

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

Deadlift (of choice) 1 x 5, 1 x 3, 1 x 1

Pause bench press (1-second pause)

1 x 5, 1 x 3, 1 x 1
Bulgarian split squat (dumbbell or barbell)
3 x 10 each leg

One-arm row 3 x 10 each arm

Pause single-leg hip thrust (1-second pause)

3 x 10 each leg

Band seated hip abduction 3 x 30

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

Eccentric-accentuated bench press

(4-second lowering) 3 x 6
45-degree hyperextension
(dumbbell or barbell) 3 x 12

Chin-up 3 x AMRAP

Back squat 3 x 5

Barbell frog pump 2 x 30

Extra range side-lying hip abduction

2 x 30 each leg

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

Romanian deadlift 3 x 8

Constant-tension bench press 3 x 12

Single-leg box squat 3 x 6 each leg

T-bar row 3 x 10

Triple pulse knee-banded barbell hip thrust

3x8

Side-lying hip raise 3 x 12 each leg

 BOOTY BY BRET MONTH 20 – February/March 2020

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

Knee-banded glute bridge 3 x 30

Band standing glute kickback 3 x 20 each leg

Knee-banded fire hydrant 3 x 20 each leg

Standing glute squeeze 3 x :10 seconds

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

Knee-banded bodyweight hip thrust 3 x 20

Band quadruped hip extension

3 x 12 each leg

Band standing hip abduction 3 x 20 each leg

RKC plank 3 x :20 seconds