LOWER UPPER WORKOUT PLAN

MONTH 53 – September 2022

Welcome to Month 53 of Booty by Bret!

This month is a well-rounded 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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 LOWER UPPER WORKOUT PLAN
MONTH 53 – September 2022

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

Back Squat Heels-Elevated Dumbbell Squat Bodyweight Squat

3x5 3 x 10 3 x 30
Knee-Banded Spread-Eagle
Barbell RDL Dumbbell RDL
Reverse Hyper
3x8 3 x 12
3 x 20
Eccentric Single-Leg
Lying Leg Curl Dumbbell Lying Leg Curl
Sliding Leg Curl
3 x 10 3 x 10
3 x 10 each leg
Knee-Banded Knee-Banded Shoulders- and Feet-Elevated
Barbell Glute Bridge Bodyweight Glute Bridge Bodyweight Hip Thrust
3 x 20 3 x 20 3 x 20

Lateral Band Walk Lateral Band Walk Lateral Band Walk

3 x 20 3 x 20 3 x 20

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 LOWER UPPER WORKOUT PLAN
MONTH 53 – September 2022

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

Barbell Bench Press Dumbbell Bench Press Reset Push-Up

3x5 3 x 10 3 x AMRAP
Wide-Grip Pulldown Dumbbell Bent Over Row Inverted Row
3 x 10 3 x 10 3 x AMRAP
Machine Shoulder Press Dumbbell Seated Shoulder Press Band Front Raise
3 x 15 3 x 20 3 x 30

Pendlay Row Dumbbell Bent Over Row Band Single-Arm Row

3x8 3 x 15 3 x 15each

Prone High
Cable Y-Raise YTWL
Incline Dumbbell Raise
3 x 12 3 x 10/10/10/10
3 x 10

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 LOWER UPPER WORKOUT PLAN
MONTH 53 – September 2022

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

Bodyweight
Barbell Hip Thrust Dumbbell Single-Leg Hip Thrust
Single-Leg Hip Thrust
3x5 3 x 10 each leg
3 x 20 each leg
Dumbbell Step-Up Dumbbell Deficit Reverse Lunge Bodyweight Curtsy Lunge
3 x 10 each leg 3 x 10 each leg 3 x 20 each leg
Plate Tempo
Spread Eagle
45-Degree Hyperextension Couch Back Extension
Reverse Hyperextension
(2-seconds up, 2-seconds down) 3 x 30
3 x 20
3 x 15
Constant-Tension Bodyweight
Leg Extension Constant-Tension Goblet Squat
Squat
3 x 15 3 x 20
3 x 30
Extra Range Side-Lying Hip Extra Range Side-Lying Hip
Cable Standing Hip Abduction
Abduction Abduction
3 x 12
3 x 20each 3 x 20each

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 LOWER UPPER WORKOUT PLAN
MONTH 53 – September 2022

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

Dumbbell Standing
Military Press Pike Push-Up
Shoulder Press
3x5 3 x AMRAP
3 x 10
Weighted Chin-Up Band Supine Pulldown Inverted Row
3x5 3 x 10 3 x AMRAP
Dip Dumbbell Decline Press Decline Push-Up
3 x AMRAP 3 x 10 3 x AMRAP

Dumbbell One-Arm Row Dumbbell One-Arm Row Band Pull-Apart

3 x 12 3 x 12 3 x 20

Low-to-High Face Pull Dumbbell Upright Row Water Jug Lateral Raise
3 x 12 3 x 12 3 x 15

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 LOWER UPPER WORKOUT PLAN
MONTH 53 – September 2022

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

Deadlift Dumbbell Stiff Leg Deadlift Nordic Ham Curl

3x5 3 x 10 3x5
Leg Press Dumbbell Bulgarian Split Squat Skater Squat
3 x 10 3 x 10 each leg 3 x AMRAP each leg
Barbell Hip Thrust 1 ¼ Dumbbell Hip Thrust 1 ¼ Bodyweight Hip Thrust 1 ¼
3 x 10 3 x 12 3 x 15

Smith Machine Frog Pump Dumbbell Frog Pump Bodyweight Frog Pump
3 x 25 3 x 40 3 x 80

Machine Seated Hip Abduction Band Seated Hip Abduction Band Seated Hip Abduction
2 x 20/10 (dropset) 3 x 30 3 x 30

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 LOWER UPPER WORKOUT PLAN
MONTH 53 – September 2022

GLUTE DAY 1 GLUTE DAY 2

(Mandatory) (Mandatory)

3 ROUNDS 3 ROUNDS
Band Quadruped
Band Standing Glute Kickback
Hip Extension
20 each leg
20 each leg
Knee-Banded
Bodyweight Curtsy Lunge
In/Out Hip Thrust
20 each leg
20
RKC Plank Band Standing Hip Abduction
:20sec 20 each leg
Squat Pulse Standing Glute Squeeze
30 :20sec
Band Seated Hip Abduction Zig Zag Monster Walk
50 20 each way

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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