WORKOUT PLAN

MONTH 40 – September 2021

Welcome to Month 40 of Booty by Bret!

This month is a hip thrust & chin-up plan
*Please read the instructions and watch the videos carefully*

There will be up to three options with each movement for the full body days
depending on the equipment you have available.

Choose only ONE exercise per movement according to your set up:

Option A: Fully equipped home gym

Option B: Light dumbbells/bands
Option C: No equipment at all

The workout log will be left blank for you to fill in the exercise of choice for
each movement pattern.

*Remember – you have a free ten minutes at the end of your full body
workouts to add in some exercises you’d like to focus more on.

Detailed exercise demonstrations can be found in the Exercise Library.

**You can join our Facebook Community Group using the name and email address you used to sign up
for the Booty by Bret service**

1|P a g e
 WORKOUT PLAN
MONTH 40 – September 2021

DAY 1 DAY 2 DAY 3

A : Pause reset barbell hip thrust

(3-second pause)
3x6 A : Knee-banded constant-tension A : Barbell hip thrust 1 ¼
B : Pause reset db barbell hip thrust 1 x 12, 1 x 10, 1 x 8, 1 x 6
single-leg hip thrust 3 x 20 B : Db hip thrust 1 ¼
(3-second pause) B : Knee-banded db hip thrust 3 x 20
3 x 10 each leg 3 x 25 C : Bodyweight single-leg
C : Pause reset bodyweight C : Bodyweight single-leg hip thrust hip thrust 1 ¼
single-leg hip thrust 3 x 20 3 x 15 each leg
(3-second pause)
3 x 15 each leg
A : Weighted chin-up
A : Pause assisted chin-up
A : Chin-up (with slow eccentric)
(3-second pause)
3 x AMRAP 3x1
3x8
B : Towel/sheet assisted chin-up OR
B : One-arm row
3 x AMRAP Supinated pulldown
3 x 10 each arm
C : Inverted row 3 x 10
C : Inverted row
3 x AMRAP C : Inverted row
3 x AMRAP
3 x AMRAP
A : Eccentric-accentuated
back squat
(4-second lowering phase) A : Back squat 1 ¼
A : Deficit db Bulgarian split squat
3x5 1 x 8, 1 x 6, 1 x 4
3 x 8 each leg
B : Eccentric-accentuated B : Goblet squat 1 ¼
C : Deficit bodyweight
goblet squat 1 x 15, 1 x 12, 1 x 10
Bulgarian split squat
(4-second lowering phase) C : Bodyweight squat
3 x 15 each leg
3x8 3 x 30
C : Bodyweight squat
3 x 30
A : Close-grip bench press
A : Push press A : Db bench press 1 ¼
3x8
3x8 3x8
B : Neutral-grip db bench press
B : Db shoulder press B : Deficit push-up
3 x 10
3 x 12 3 x AMRAP
C : Tempo push-up
C : Pike push-up C : Push-up 1 ¼
(4/1/1/1)
3 x AMRAP 3 x AMRAP
3 x AMRAP
A : Db 45-degree hyperextension
A : Glute emphasis bodyweight
A : Deficit deadlift 3 x 12
45-degree hyperextension
3x8 C : Frog reverse hyperextension
3 x 30
B : Db stiff leg deadlift 3 x 20
B : Couch back extension
3 x 12 OR
3 x 30
C : Nordic ham curl Spread eagle
C : Single-leg sliding leg curl
3x5 reverse hyperextension
3 x 8 each leg
3 x 20
A : Machine seated hip abduction
Dual-elevated knee-banded Dual-elevated knee-banded
3 x 20
bodyweight hip thrust bodyweight hip thrust
B : Band seated hip abduction
3 x 20 3 x 20
3 x 50

2|P a g e
 WORKOUT PLAN
MONTH 40 – September 2021

GLUTE DAY 1 GLUTE DAY 2

(Optional) (Optional)

3 ROUNDS 3 ROUNDS
A1: Bodyweight
Knee-banded glute bridge
single-leg hip thrust
20
20 each leg
A2: Band quadruped
Lateral band walk
hip extension
20 each way
20 each leg
A3: Quadruped leg swing Band hip hinge abduction
20 each leg 30
Band seated hip abduction
Banded cha-cha
(3 ways)
20 each leg
30/30/30
Curtsy lunge
---------
20 each leg

A1, A2, A3 denotes a superset. You will do all three exercises on

one side with no rest, then all three exercises on the other side.

Perform each glute day as a circuit for 3 rounds –

rest 90 seconds between each round

BE SURE TO DELOAD DURING WEEK 1.

3|P a g e
 WORKOUT PLAN
MONTH 40 – September 2021

DAY 1

EXERCISE 1 (CHOOSE ONE):

A: Pause reset barbell hip thrust: Keep a forward eye gaze while keeping the
chin tucked. Maintain a flat torso and make sure to reach full hip extension with a
slight posterior pelvic tilt. Pause for 3 seconds at the top. Drive through the heels
and don’t let your knees cave in. Reset at the bottom of each rep by letting the
plates rest on the ground for one second.
B: Pause reset db single-leg hip thrust: Place a dumbbell over the working
leg’s hip and center the leg in front of you. Tap the glutes to the ground, then fully
extend the hips, pause for 3 seconds at the top, and lower under control. Rest
the glutes on the floor for 1 second before initiating the next rep. Keep your spine
neutral and hinge from the bench. You do not need to keep a forward eye gaze,
just follow the movement of your torso.
C: Pause reset bodyweight single-leg hip thrust: See description above. Only
use bodyweight.

EXERCISE 2 (CHOOSE ONE):

A: Chin-up: Do as many reps as possible. Starting from a dead hang, rise up
and touch the top of your chest to the bar, then come down to a full stretch. Do
not relax all your muscles at the bottom of the movement; keep tension in your
shoulders.
B: Towel/sheet assisted chin-up: Place a towel or sheet (tie a knot in one side)
in between the door and doorway and make sure it’s secure. Hold onto the towel
and perform assisted pull-ups (keeping your feet on the ground).
C: Inverted row: If possible, elevate your feet to increase difficulty. If it’s difficult
to maintain form or reach full range of motion, your feet can be planted on the
floor with the knees bent. Regardless, keep your chest and hips up so that your
entire body moves together as your arms pull you upward.

4|P a g e
 WORKOUT PLAN
MONTH 40 – September 2021

EXERCISE 3 (CHOOSE ONE):

A: Eccentric-accentuated back squat: Choose which bar placement variation
works best for you. Don’t go so heavy that your form suffers. Keep your wrists as
neutral as possible and try to avoid hyperextension. Place your feet around
shoulder-width apart and slightly flared. Your femurs will track over your feet with
your legs pointing in same direction as your feet as you come up. Lower yourself
under control for 4 seconds. Avoid shooting out your hips on the way up.
B: Eccentric-accentuated goblet squat: You will want to be in a neutral stance.
Keep your elbows tucked because they need to go between the legs. Sit down
(not back), let your knees drive forward and drop your hips straight down. Lower
yourself slowly over 4 seconds.
C: Bodyweight squat: Be sure to go deep – but be rhythmic. You can place
your hands out in front of you for a counterbalance.

EXERCISE 4 (CHOOSE ONE):

A: Close-grip bench press: To figure out your optimal grip, bring your hands in
one hand space in from your normal bench press grip. Keep the elbows tucked.
You’ll feel it more in your triceps, front delts, and upper pec area. Make sure you
come down all the way and touch your torso.
B: Neutral-grip db bench press: Using dbs allows you to get a deeper stretch.
Maintain a neutral grip (palms facing each other) and keep your elbows tucked
on the way down. Get a stretch at the bottom and push through to the top.
C: Tempo push-up: Position your hands such that when you’re at the bottom of
the movement, your arms flare out at a 45-degree angle and your forearms are
vertical. Take a deep breath before you lower yourself under control for 4
seconds, touch your chest to the floor and pause for one second before coming
back up under one second, then pause at the top for one second.

5|P a g e
 WORKOUT PLAN
MONTH 40 – September 2021

EXERCISE 5 (CHOOSE ONE):

A: Glute emphasis bodyweight 45-degree hyperextension: Flare the feet out
45-degrees. Come down deep and relax, take a breath and let your upper
back naturally round. Actively tuck your chin and round your upper back. Do not
unravel from that position or hyperextend the back. You will feel the hamstrings
as well.
B: Couch back extension: Have a partner hold down your working leg. Keep a
neutral spine, come up and fire everything. Squeeze your hamstrings, glutes, and
erectors. You can perform this off a bench or couch.
C: Single-leg sliding leg curl: You will bridge up with both legs but only perform
the eccentric portion with one leg. Lower yourself as slowly as possible and do
not drop towards the end of the movement – keep it controlled. You will not
perform the concentric portion – just reset at the top with both legs. If you have
the strength, you can also perform the concentric portion.

EXERCISE 6:
Dual-elevated knee-banded bodyweight hip thrust: Place a mini band above
your knees. Find tall benches to place your shoulders and feet on. You will want
the surface that your feet are on to be a little bit taller than the surface your
shoulders are on. Sink deep at the bottom. Allow yourself to look up a bit
throughout this movement compared to keeping your chin tucked for normal hip
thrusts. Don’t fling your body up; keep your body controlled through each rep.
Push out against the band on the way up AND down.

6|P a g e
 WORKOUT PLAN
MONTH 40 – September 2021

DAY 2

EXERCISE 1 (CHOOSE ONE):

A: Knee-banded constant-tension barbell hip thrust: Place a mini-band
above your knees and keep tension on the band on the way up and down. Keep
a forward eye gaze while keeping the chin tucked. Maintain a flat torso and make
sure to reach full hip extension with a slight posterior pelvic tilt. Drive through the
heels and don’t let your knees cave in. You can either come down and touch the
bar to the ground or reverse in midair, whichever you prefer. If you do reverse in
midair, make sure you come down deep. Keep the reps constant tension (come
down just a few inches from the ground), don’t reset the weight.
B: Knee-banded db hip thrust: Place a mini band above your knees and keep
tension on the band on the way up and down. Keep a forward eye gaze while
keeping the chin tucked. Maintain a flat torso and make sure to reach full hip
extension with a slight posterior pelvic tilt. Drive through the heels and don’t let
your knees cave in. Keep the reps constant tension (come down just a few
inches from the ground), don’t reset the weight.
C: Bodyweight single-leg hip thrust: Center one leg in front of you. Tap the
glutes to the ground. Fully extend the hips then lower under control. Keep your
spine neutral and hinge from the bench. You do not need to keep a forward eye
gaze, just follow the movement of your torso.

EXERCISE 2 (CHOOSE ONE):

A: Pause assisted chin-up: Wrap a long resistance band around the chin-up
bar and place both feet inside. Do as many reps as possible. Starting from a
dead hang, rise up and touch the top of your chest to the bar, then come down to
a full stretch. Do not relax all your muscles at the bottom of the movement; keep
tension in your shoulders. Pause at the top of each rep for 3 seconds.
B: One-arm row: Post off of a bench or a higher surface and assume a wide
athletic stance. Keep the chest up, sink down deep with the working arm, get a
good stretch before coming back up. You’re not twisting the torso – just
stretching the scapular retractor.

7|P a g e
 WORKOUT PLAN
MONTH 40 – September 2021

C: Inverted row: If possible, elevate your feet to increase difficulty. If it’s difficult
to maintain form or reach full range of motion, your feet can be planted on the
floor with the knees bent. Regardless, keep your chest and hips up so that your
entire body moves together as your arms pull you upward.

EXERCISE 3 (CHOOSE ONE):

A: Deficit db Bulgarian split squat: Stand on a surface that will allow you to
sink a bit deeper than standing on the floor. Keep your bodyweight over your
standing leg, leaning over the foot. Sit back at an angle (you will end up leaning
forward). For the next leg, match your standing foot, reach back with the new leg,
and perform the set again. You can hold a dumbbell in the goblet position or one
in each hand by your side.
C: Deficit bodyweight Bulgarian split squat: See deficit Bulgarian split squat
above. Just use bodyweight.

EXERCISE 4 (CHOOSE ONE):

A: Push press: Perform the dip portion of this movement by bending primarily at
the knees, not by hinging at the hip. This leg drive will allow you to move more
weight than a standard military press, all while remaining upright.
B: Db shoulder press: Keep the dumbbells at a 45-degree angle. Start with the
dumbbells at the side of your head and lock out at the top. You can perform
these either standing or seated.
C: Pike push-up: Elevate your feet and place your hands on the ground, placing
your body in a V position. Perform push-ups from the vertical position. You may
want to elevate your hands onto boxes as well.

8|P a g e
 WORKOUT PLAN
MONTH 40 – September 2021

EXERCISE 5 (CHOOSE ONE):

A: Deficit deadlift: Use a step that is 1.5-2 inches tall to stand on. You’re going
to have to drop your hips a little bit more than normal, but don’t let your hips
shoot up as you pull. Line up the bar across the mid-foot. Bend over and grab the
bar, then do 3 things at the same time: 1) drop the hips, 2) extend the spine, and
3) pull down the scapula. Stand up with the bar without letting the hips shoot up.
Once the bar passes the knees, pull it in so it drags across the thighs. When
lowering the bar, push the hips back while keeping the shins vertical, and once
the bar passes the knees, you can move the knees forward.
B: Db stiff leg deadlift: Hold one dumbbell in each hand and get the hips as
high as they can go with the back remaining flat. Initiate the motion by driving the
hips back. Maintain a neutral spine throughout. On the way down, skim your legs
with the dumbbells and then let it drift out a bit once you lower past the knees.
Note: this is not a straight leg deadlift; the knees will naturally bend, but the shin
angle should remain vertical.
C: Nordic ham curl: Lower slowly, focusing on the eccentric phase and then
push back up explosively or crawl back up to the starting position. If you do have
a training partner, they will put their thighs up against the soles of your feet and
place most of their weight over your ankles during the movement.

EXERCISE 6 (CHOOSE ONE):

A: Machine seated hip abduction: You can either lean forward and hold onto
the rails or stay upright and hold onto the handles at the side. Keep tension
throughout the movement.
B: Band seated hip abduction: You can either have a wide stance
and move to neutral or a shoulder-width stance and abduct more. You can either
keep an upright or leaning forward position.

9|P a g e
 WORKOUT PLAN
MONTH 40 – September 2021

DAY 3

EXERCISE 1 (CHOOSE ONE):

A: Barbell hip thrust 1 ¼: Keep a forward eye gaze while keeping the chin
tucked. Maintain a flat torso and make sure to reach full hip extension with a
slight posterior pelvic tilt. Drive through the heels and don’t let your knees cave
in. You can either come down and touch the bar to the ground or reverse in
midair, whichever you prefer. If you do reverse in midair, make sure you come
down deep. Fully extend the hips, come down ¼ of the way and re-lock the hips
at full extension, then lower under control. Ramp up the weight with each set.
B: Db hip thrust 1 ¼: Keep a forward eye gaze while keeping the chin tucked.
Maintain a flat torso and make sure to reach full hip extension with a slight
posterior pelvic tilt. Drive through the heels and don’t let your knees cave in. Fully
extend the hips, come down ¼ of the way and re-lock the hips at full extension,
then lower under control.
C: Bodyweight single-leg hip thrust 1 ¼: Center one leg in front of you and tap
the glutes to the ground. Fully extend the hips, come down ¼ of the way and re-
lock the hips at full extension, then lower under control. This is one rep. You do
not need to keep a forward eye gaze, just follow the movement of your torso.

EXERCISE 2 (CHOOSE ONE):

A: Weighted chin-up: Starting from a dead hang, rise up and touch the top of
your chest to the bar, then come down to a full stretch. Do not relax all your
muscles at the bottom of the movement; keep tension in your shoulders. You can
either place a dumbbell between your feet or use a dip belt with a plate to add
load. Be sure to slow the lowering phase as much as possible.
OR
Supinated pulldown: Take an underhand grip on the bar. Get a full stretch at
the top and pull the bar to your chest. If coming down deep enough to reach your
chest is uncomfortable, then you can come down to below the chin.

10 | P a g e
 WORKOUT PLAN
MONTH 40 – September 2021

C: Inverted row: If possible, elevate your feet to increase difficulty. If it’s difficult
to maintain form or reach full range of motion, your feet can be planted on the
floor with the knees bent. Regardless, keep your chest and hips up so that your
entire body moves together as your arms pull you upward.

EXERCISE 3 (CHOOSE ONE):

A: Back squat 1 ¼: Choose which bar placement variation works best for you.
Don’t go so heavy that your form suffers. Keep your wrists as neutral as possible
and try to avoid hyperextension. Place your feet around shoulder-width apart and
slightly flared. Your femurs will track over your feet with your legs pointing in
same direction as your feet as you come up. Avoid shooting out your hips on the
way up. Each rep consists of: full eccentric, 25% of concentric, back down to the
bottom, then full concentric. Ramp up the weight with each set.
B: Goblet squat 1 ¼: You will want to be in a neutral stance. Keep your elbows
tucked because they need to go between the legs. Sit down (not back), let your
knees drive forward and drop your hips straight down. Each rep consists of: full
eccentric, 25% of concentric, back down to the bottom, then full concentric.
Ramp up the weight with each set.
C: Bodyweight squat: Be sure to go deep – but be rhythmic. You can place
your hands out in front of you for a counterbalance.

EXERCISE 4 (CHOOSE ONE):

A: Db bench press 1 ¼: Using dbs allows you to get a deeper stretch. Keep
your
arms at a 45-degree angle (neutral position). Get a stretch at the bottom
and push through to the top. Each rep consists of: full eccentric, 25% of
concentric, back down to the bottom, then full concentric.
B: Deficit push-up: You can use dumbbells if you don’t have access to push-up
handles. The deficit allows you to get a greater stretch at the bottom. Keep your
hands underneath the shoulders and elbows. Take a deep breath before you
lower yourself and touch your chest to the floor before coming back up.

11 | P a g e
 WORKOUT PLAN
MONTH 40 – September 2021

C: Push-up 1 ¼: Position your hands such that when you’re at the bottom of the
movement, your arms flare out at a 45-degree angle and your forearms are
vertical. Take a deep breath before you lower yourself and touch your chest to
the floor before coming back up. Each rep consists of: full eccentric, 25% of
concentric, back down to the bottom, then full concentric.

EXERCISE 5 (CHOOSE ONE):

A: Db 45-degree hyperextension: With the feet straight, stay neutral, come up,
and fire everything. Squeeze your hamstrings, glutes, and erectors. Keep the db
close to your chin and the elbows tucked.
C: Frog reverse hyperextension: Set up off of a standard bench with your hips
hanging off and your feet in the frog position. As you lift your legs up, push
through your heels. Keep the movement controlled and a neutral spine.
OR
Spread eagle reverse hyperextension: Set up off of a standard bench with
your hips hanging off and your legs slightly bent. As you lift your legs up, spread
your legs and have a straight leg at the top of the movement. Come back down
to a bent leg position if you are close to the floor. Keep the movement controlled
and a neutral spine.

EXERCISE 6:
Dual-elevated knee-banded bodyweight hip thrust: Place a mini band above
your knees. Find tall benches to place your shoulders and feet on. You will want
the surface that your feet are on to be a little bit taller than the surface your
shoulders are on. Sink deep at the bottom. Allow yourself to look up a bit
throughout this movement compared to keeping your chin tucked for normal hip
thrusts. Don’t fling your body up; keep your body controlled through each rep.
Push out against the band on the way up AND down.

12 | P a g e
 WORKOUT PLAN
MONTH 40 – September 2021

GLUTE DAY 1

A1: Bodyweight single-leg hip thrust: Center one leg in front of you. Tap the
glutes to the ground. Fully extend the hips then lower under control. Keep your
spine neutral and hinge from the bench. You do not need to keep a forward eye
gaze, just follow the movement of your torso.
A2: Band quadruped hip extension: Get in a quadruped position and pin the
mini band under the non-working knee. Keep the working leg bent at the knee
and kick upward.
A3: Quadruped leg swing: Get on all fours on a bench, leaving one leg hanging
on the side. Keep a slight bend in your working knee as you swing your leg back.
Do not hyperextend at the top, keep a straight line with your body.
Band seated hip abduction (3 ways): You can either have a wide stance
and move to neutral or a shoulder-width stance and abduct more. The first 30
reps will be leaning back, the next 30 reps will be seated with a 90° hip and knee
angle (upright), and the last 30 reps will be leaning forward. Make sure you lean
forward a lot in the last 30 reps to get a stretch in the glutes.

13 | P a g e
 WORKOUT PLAN
MONTH 40 – September 2021

GLUTE DAY 2

Knee-banded glute bridge: Actively keep the knees wide - put a lot of tension
on the band the whole way through, both on the way up and down.
Lateral band walk: Stay upright; do not squat through the movement. Think of
pushing laterally off the ground with your leg, not reaching with the leg that’s up
in the air.
Band hip hinge abduction: Place the mini-band right above the knees. You will
start slightly wider than shoulder width stance with your feet straight ahead. Get
into a hip hinge position (sit back and have your torso fall forward). Cave your
knees in and drive them out while rolling to the lateral edges of your feet.
Banded cha-cha: Place a mini-band above your knees and sit your hips back
into a hinged position. Take a 45-degree step back and bring your working leg
back to the starting position - keep the movement rhythmic. Hold onto a steady
surface for support.
Curtsy lunge: The goal is to stretch the glute. You don’t need to step back at an
extreme angle, step back at a slight angle and keep your body pointed towards
the front.

14 | P a g e