WORKOUT PLAN

MONTH 50 – June 2022

Welcome to Month 50 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 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**

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MONTH 50 – June 2022

Day 1
Option A Option B Option C
(Full gym access) (Dumbbells/bands) (No equipment)

Pause Barbell Hip Thrust Bodyweight

Dumbbell Single-Leg Hip Thrust
(1-second top pause) Single-Leg Hip Thrust
3 x 12 each leg
3x8 3 x 20 each leg
Weighted Chin-Up Weighted Eccentric Chin-Up Chin-up
1 x 3, 1 x 2, 1 x 1 3x3 3 x AMRAP
Pause Back Squat Pause Dumbbell Squat Pause Bodyweight Squat
(3-second bottom pause) (3-second bottom pause) (3-second bottom pause)
3x5 3 x 12 3 x 20
Pause Military Press Pause Dumbbell Shoulder Press
Pike Push-Up
(3-second bottom pause) (3-second bottom pause)
3 x AMRAP
3x8 3x8
Eccentric
Barbell RDL Dumbbell Single-Leg RDL
Single-Leg Sliding Leg Curl
1 x 12, 1 x 10, 1 x 8 3 x 12 each leg
3 x 10 each leg

Cable Standing Glute Kickback Band Standing Glute Kickback Quadruped Leg Swing
3 x 12 each leg 3 x 20 each leg 3 x 30 each leg

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Day 2
Option A Option B Option C
(Full gym access) (Dumbbells/bands) (No equipment)

Pause Dumbbell Pause Bodyweight

Pause Barbell Hip Thrust
Single-Leg Hip Thrust Single-Leg Hip Thrust
(3-second top pause)
(3-second top pause) (3-second top pause)
3x5
3 x 10 each leg 3 x 15 each leg
Pause Chin-Up
Inverted Row YTWL
(1-second top pause)
3 x AMRAP 3 x 10/10/10/10
3 x AMRAP
Front-Loaded Barbell Bodyweight
Dumbbell Deficit Reverse Lunge
Deficit Reverse Lunge Deficit Reverse Lunge
3 x 12 each leg
3 x 8 each leg 3 x 20 each leg

Dumbbell Bench Press Deficit Push-Up Reset Push-Up

3 x 10 3 x AMRAP 3 x AMRAP

Dumbbell
Band 45-Degree Hyperextension Couch Back Extension
45-Degree Hyperextension
3 x 20 3 x 30
3 x 12

Cable Standing Band Standing 45-Degree

Diagonal Glute Kickback Diagonal Glute Kickback Side-Lying Hip Abduction
3 x 12 each leg 3 x 20 each leg 3 x 20 each leg

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MONTH 50 – June 2022

Day 3
Option A Option B Option C
(Full gym access) (Dumbbells/bands) (No equipment)

Pause Barbell Hip Thrust Knee-Banded Shoulders- and Bodyweight

(5-second top pause)
3x3
Double Pause Chin-Up
(1-second
top and bottom pause)
3 x AMRAP
Leg Press
1 x 20, 1 x 15, 1 x 10
Pause Barbell Bench Press
(1-second bottom pause) Neutral-Grip Bench Press
3x5
Feet-Elevated Hip Thrust Single-Leg Hip Thrust 1 ¼
3 x 20 3 x 15 each leg
Pause Inverted Row
Prone Hover
(3-second top pause)
3x5
3 x AMRAP
Dumbbell Step-Up Skater Squat
3 x 10 each leg 3 x AMRAP each leg
Dumbbell
Narrow-Width Push-Up
3 x AMRAP
3 x 12

Seated Leg Curl Band Seated Leg Curl Nordic Ham Curl
3 x 10 3 x 20 3x5

Extra Range
Cable Standing Hip Abduction Band Standing Hip Abduction
Side-Lying Hip Abduction
3 x 12 each leg 3 x 20 each leg
3 x 30 each leg

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 WORKOUT PLAN
MONTH 50 – June 2022

GLUTE DAY 1 GLUTE DAY 2

(Optional) (Optional)

3 ROUNDS 3 ROUNDS
3-Way 4-Way
Band Standing Glute Kickback Band Seated Hip Abduction
20/20/20 each leg 20/20/20/20
Spread Eagle
Knee-Banded Squat Pulse
Reverse Hyperextension
30
30
Knee-Banded Bodyweight
In/Out Hip Thrust Deficit Curtsy Lunge
20 15 each leg

Perform each glute day as a circuit for 3 rounds –

rest 90 seconds between each round

BE SURE TO DELOAD DURING WEEK 1.

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 WORKOUT PLAN
MONTH 50 – June 2022

DAY 1

EXERCISE 1 (CHOOSE ONE):

A: Pause 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. 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. Ramp up the weight with each
set. Pause for one second at the top.
B: Dumbbell Single-Leg Hip Thrust: Place a dumbbell over your working side and
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.
C: Bodyweight Single-Leg Hip Thrust: See single-leg hip thrust form above. Just use
bodyweight.

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. You can perform
bodyweight or eccentric chin-ups if you are unable to perform weighted. Ramp up the
weight with each set.
B: Weighted Eccentric Chin-Up: You can either use a dip belt or place a dumbbell
between your legs. Climb up to the top of the chin-up and lower yourself slowly under
control. Reset at the top.
C: 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 perform band assisted or eccentric
chin-ups if you are unable to perform bodyweight reps.

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EXERCISE 3 (CHOOSE ONE):

A: Pause 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. Avoid shooting out your hips on the way up. Pause for three
seconds at the bottom.
B: Pause Dumbbell Squat: Hold a dumbbell in each hand and keep them by your side.
Take more of a narrow stance so you don’t have to hold the dumbbells out far. Pause
for three seconds at the bottom.
C: Pause Bodyweight Squat: You can place your hands out in front of you for a
counterbalance. Pause for three seconds at the bottom.

EXERCISE 4 (CHOOSE ONE):

A: Pause Military Press: Start with a narrow grip on the bar. Keep elbows in, lean back
slightly, and place the bar close to the suprasternal notch. Once the bar passes your
head, push your head through and stand tall. Skim right before the face on the way up.
While locking out, push the shoulders high. Pause for three seconds at the bottom.
B: Pause Dumbbell 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. Pause for three seconds at the bottom.
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.

EXERCISE 5 (CHOOSE ONE):

A: Barbell RDL: Start at the top and bring the barbell right below your knees before
coming back up. You want to sit back as much as possible while keeping your shins
vertical. Ramp up the weight with each set.
B: Dumbbell Single-Leg RDL: Hold onto a stable surface for balance. Bracing yourself
helps muscle activation because it keeps you stable, which helps create a better
hamstring/glute workout. You can perform this movement with a contralateral (dumbbell
in opposite hand as working leg) or ipsilateral (dumbbell in same hand) hold, whichever
you prefer. Keep the back leg locked in extension. You want this movement to be the
single-leg form of a bilateral Romanian deadlift. If you only have access to lighter
weight, you can hold a dumbbell in each hand and omit the bracing.
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C: Eccentric Single-Leg Sliding Leg Curl: Bridge up, lift one leg up, and lower
yourself as slowly as possible. Do not drop towards the end of the movement – keep it
controlled. You will not perform the concentric portion – just reset at the top.

EXERCISE 6 (CHOOSE ONE):

A: Cable Standing Glute Kickback: Choose the variation that you like best. You can
stand more upright or lean forward a bit with a straight leg or bending your knee on the
way back in. Maintain a neutral spine and focus on moving the weight with your working
leg only.
B: Band Standing Glute Kickback: Stand on one foot and kick one leg straight back.
Squeeze the glutes at the top of the rep. If you want more range of motion, you can put
the band up higher on your legs.
C: 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.

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 WORKOUT PLAN
MONTH 50 – June 2022

DAY 2

EXERCISE 1 (CHOOSE ONE):

A: Pause 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. 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. Ramp up the weight with each
set. Pause for three seconds at the top.
B: Pause Dumbbell Single-Leg Hip Thrust: Place a dumbbell over your working side
and 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. Pause for
three seconds at the top.
C: Pause Bodyweight Single-Leg Hip Thrust: See single-leg hip thrust form above.
Just use bodyweight. Pause for three seconds at the top.

EXERCISE 2 (CHOOSE ONE):

A: Pause 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 perform band assisted or
eccentric chin-ups if you are unable to perform bodyweight reps. Pause for one second
at the top.
B: 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.
C: YTWL: Begin bent over as if in the bottom of an RDL position. Alternatively, you may
lay face down on an incline bench or stability ball. First you will perform 10 prone trap
raises. Notice that if you were watching from above, your body and arms would form a
“Y.” Next you will perform 10 rear delt raises (your body makes a “T”). Make sure your
arms are straight out to the sides on these. Then you will bend your arms and perform
scapular retraction – these make “W” from above. Finally, you will raise your arms out to
the side, bend your elbows 90-degrees, and perform shoulder external rotation – these
create “L” if looking from above.

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MONTH 50 – June 2022

EXERCISE 3 (CHOOSE ONE):

A: Front-Loaded Deficit Reverse Lunge: Find which arm placement works best for
you - the two-finger technique or the crossed-arm technique. Don’t let the hips shoot up
on the way to the top of the movement. Your knee should be in line with your toe at the
bottom, but it’s fine if it travels in front of the toe, or to have a vertical shin.
B: Dumbbell Deficit Reverse Lunge: Stand on a 3-5” surface. Take a far step back,
sink back deep, and lean forward. The back knee should almost touch the ground. Sink
into the back hip. You can hold dumbbells in each hand or one in the goblet position.
C: Bodyweight Deficit Reverse Lunge: See deficit reverse lunge above. Just use
bodyweight.

EXERCISE 4 (CHOOSE ONE):

A: Dumbbell Bench Press: 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.
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. 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.
C: Reset Push-Up: Keep your hands underneath the shoulders and elbows. Take a
deep breath before you lower yourself and rest your chest to the floor for one second
before coming back up. You can lift your hands up off the ground to reset.

EXERCISE 5 (CHOOSE ONE):

A: Dumbbell 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.
B: Band 45-Degree Hyperextension: Hook a long resistance band under the device or
anchored to heavy dumbbells. Place the band either across your upper back or around
your neck. With the feet straight, stay neutral, come up, and fire everything. Squeeze
your hamstrings, glutes, and erectors.
C: 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.

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MONTH 50 – June 2022

EXERCISE 6 (CHOOSE ONE):

A: Cable Standing Diagonal Glute Kickback: Stand on one foot and kick one leg out
to the side at a 45-degree angle.
B: Band Standing Diagonal Glute Kickback: Stand on one foot and step one leg out
to the side at a 45-degree angle. If you want more range of motion, you can put the
band up higher on your legs.
C: 45-Degree Side-Lying Hip Abduction: Lay on your side and bend the knee of the
non-working leg to get it out of the way. Adjust your hips and torso to be at a 45-degree
angle relative to the ground. Keep your working foot internally rotated as you abduct
your leg.

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MONTH 50 – June 2022

DAY 3

EXERCISE 1 (CHOOSE ONE):

A: Pause 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. 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. Ramp up the weight with each
set. Pause for five seconds at the top.
B: Knee-Banded Shoulders- and Feet-Elevated 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.
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. Keep a forward eye
gaze and your ribs tucked throughout the movement.

EXERCISE 2 (CHOOSE ONE):

A: Double Pause 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 perform band
assisted or eccentric chin-ups if you are unable to perform bodyweight reps. Pause for
one second at the top and bottom.
B: Pause 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. Pause for three seconds at
the top.
C: Prone Hover: Begin in the prone (facing down) position with the arms in front of the
body. Use your erectors to maintain a slight arch in the back while you rotate your arms
around, eventually positioning them behind your back.

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EXERCISE 3 (CHOOSE ONE):

A: Leg Press: Place your feet in the center of the platform and be sure to not fully lock
out your knees at the top. The lower and narrower your foot placement, the more bias
will be on the quads. Ramp up the weight with each set.
B: Dumbbell Step-Up: Use a surface that allows your thigh to be around parallel with
the ground. Lean in and step up. Make sure your whole foot is on the surface so you’re
able to push through your heel. Do not use the momentum of your nonworking leg to
push you up through the movement or have your hips shoot up as you rise. You can
hold dumbbells in each hand or one in the goblet position.
C: Skater Squat: Put your arms out in front of you and lean your torso forward as you
descend. Place a pad under your knee and touch down before coming up. You may
only be able to come down halfway in the beginning. Start on your weaker leg and only
match the reps with your stronger leg.

EXERCISE 4 (CHOOSE ONE):

A: Pause Barbell Bench Press: Find your optimal grip and line the bar with your
nose/mouth area. At the start of the rep, lock out the arms, center and settle the bar,
take a deep breath, and lower the bar to the chest. Your elbows should stay under the
bar. You want leg drive throughout the movement (be on your toes, knees turned out,
glutes turned on, chest up, low back is arched to spare your shoulders). On the way
down, think of rowing your body to the bar - this helps you keep your chest up and use
your lats. On the way up, think of pushing your body into the bench away from the bar.
Pause for one second at the bottom.
B: Dumbbell Neutral-Grip 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: Narrow-Width Push-Up: Bring your hands in closer together than you would for a
standard push-up and keep your elbows tucked. Take a deep breath before you lower
yourself and touch your chest to the floor before coming back up.

EXERCISE 5 (CHOOSE ONE):

A: Seated Leg Curl: Make sure the pad over your knees is tight in place so your legs
don’t move during the set.
B: Band Seated Leg Curl: Wrap a long resistance band around a stable surface such
as a smith machine. Keep tension on the band throughout the whole range of motion.

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MONTH 50 – June 2022

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: Cable Standing Hip Abduction: Start with the cable in front of you with tension on
your working leg. Begin in a full stretch towards the center of the body, and keep your
foot internally rotated as you bring the leg out.
B: Band Standing Hip Abduction: Use a mini band around the top of your knees. Both
legs are working during this movement (the working leg dynamically, the standing leg
statically) so you will want to rest 30 seconds between each leg. Make sure you are
bringing your working leg out as far as you can.
C: Extra Range Side-Lying Hip Abduction: Lie on your side on a bench with your legs
(from the knee down) hanging past the edge of the bench. If possible, get another seat
or box of equal height for your bottom leg to rest on. Make sure that you keep the hip
internally rotated (toes pointing down) and that you achieve a deep stretch at the bottom
of the movement. Position your top arm so that you can feel your upper glute with your
palm. This will ensure that you’re activating the target muscle throughout the entire
range of motion.

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MONTH 50 – June 2022

GLUTE DAY 1

3-Way Band Standing Glute Kickback: Place a mini band above your knees. Start by
abducting your leg out to the side, then at a 45-degree angle backward, then straight
back. You can either tap your foot with each step or keep it off the ground.
Knee-Banded Squat Pulse: Place a mini band above your knees. Keep the knees out
throughout the movement. Sit down (not back), let your knees drive forward and drop
your hips straight down, then pulse in the bottom 1/3 of ROM.
Knee-Banded In/Out Hip Thrust: Place a miniband above your knees. Get on your
heels, as you come up to the top, you will abduct and turn your feet out. 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.

GLUTE DAY 2

4-Way Band Seated Hip Abduction: You can either have a wide stance
and move to neutral or a shoulder-width stance and abduct more. The first 20 reps will
be laying supine on the bench, the next 20 reps be leaning back, the next 20 reps will
be seated with a 90° hip and knee angle (upright), and the last 20 reps will be leaning
forward. Make sure you lean forward a lot in the last 20 reps to get a stretch in the
glutes.
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.
Bodyweight Deficit Curtsy Lunge: Start by standing on a 4-12” platform. 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.

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