WORKOUT PLAN
MONTH 22 – April/May 2020
Welcome to Month 22 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 home gym
Option B: Light dumbbells
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.
This month’s Facebook password: sunshine
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WORKOUT PLAN
MONTH 22 – April/May 2020
DAY 1 DAY 2 DAY 3
A : Sumo deadlift
A : Barbell hip thrust
A : Front squat 4x5
4x8
4x4 B : Db single-leg RDL
B : Db single-leg hip thrust
B : Db reverse lunge 3 x 10 each leg
3 x 12 each leg
3 x 8 each leg C : Eccentric single-leg
C : Pause bodyweight
C : Bodyweight walking lunge sliding leg curl
single-leg hip thrust
3 hard sets (4-second lowering phase)
(3-second pause)
3 hard sets
3 x 12 each leg
A : Double pause military press
A : Push press A : Bench press
(1-second pause)
4x5 4x5
4x5
B : Db standing shoulder press B : Db bench press
B : Arnold press
3 x 12 3 x 12
3 x 10
C : Bodyweight pike push-up C : Push-up
C : Hindu push-up
3 hard sets 3 hard sets
3 x AMRAP
A : Stiff leg deadlift
A : Back squat
3 x 10
3x8
B : Partner 45-degree Single-leg shoulder- and
B : Goblet squat
hyperextension foot-elevated hip thrust
3 x 12
3 x 30 3 x 12 each leg
C : Bodyweight squat
C : Sliding leg curl
3 hard sets
3 hard sets
A : Inverted row A : Double pause chin-up
A : Chin-up
3 x AMRAP (1-second pause)
3 x AMRAP
B : Partner inverted row 3 x AMRAP
B : Door pull-up
3 x AMRAP B : Door pull-up
3 x AMRAP
C : Broom stick & chair/ 3 x AMRAP
C : Towel assisted pull-up
table inverted row C : Towel assisted pull-up
3 x AMRAP
3 x AMRAP 3 x AMRAP
A : Knee-banded
barbell hip thrust A : Nordic ham curl A : High step-up
3 x 20 3x5 3 x 10 each leg
B : Partner hip thrust B : Partner prone leg curl B : Db deficit reverse lunge
3 hard sets 2 x 10/10/10 3 x 10 each leg
C : Knee-banded C : Sliding leg curl C : Bodyweight deficit reverse lunge
bodyweight hip thrust 3 hard sets 3 x 15 each leg
3 x 30
Lateral raise Front raise Bent over rear delt raise
3 x 15 3 x 15 3 x 15
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WORKOUT PLAN
MONTH 22 – April/May 2020
GLUTE DAY 1 GLUTE DAY 2
(Mandatory) (Mandatory)
1-3 ROUNDS 1-3 ROUNDS
A 1 : Single-leg glute bridge A 1 : Curtsy lunge
20 each leg 20 each leg
A 2 : Extra range
A 2 : Quadruped leg swing
transverse hip abduction
20 each leg
20 each leg
B 1 : Eccentric-focused B 1 : Band standing
knee-banded hip thrust glute kickback
20 20 each leg
B 2 : Band standing 45-degree
B 2 : Squat pulse
glute kickback
20
20 each leg
B 3 : Band standing
C 1 : Side-lying hip raise
hip abduction
10 each leg
20 each leg
C 2 : Side-lying hip abduction C 1 : RKC plank
20 each leg :10 seconds
C 2 : In/out knee-banded
--------- glute bridge
30
Perform each glute day as a circuit for 1-3 rounds –
rest 90 seconds between each round
*A1/A2, B1/B2, etc. denotes s u p e r s e t s . You will perform one set of the first exercise
and then go directly (or with minimal rest) into a set of the second exercise.
BE SURE TO DELOAD DURING WEEK 1.
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WORKOUT PLAN
MONTH 22 – April/May 2020
DAY 1
Quad Dominant
A: Front squat: Find which arm placement works best for you - the two-finger
technique or the crossed-arm technique. You’ll end up being a little more upright.
Keep the low back flat; don’t round over.
B: Db reverse lunge: Take a far step back, sink back deep, and lean forward.
The back knee should almost touch the ground. To make this more quad-
dominant, take a short stride back, and stay very upright while the knee travels
very far forward. Sink into the back hip. You can either hold one dumbbell in each
hand, or one dumbbell with both hands.
C: Bodyweight walking lunge: Take long strides and keep your front shin
vertical.
Vertical Press
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 standing shoulder press: Do not use the legs for any momentum in
this movement. Keep the dumbbells at a 45-degree angle. Start with the
dumbbells at the side of your head and lock out at the top.
C: Bodyweight 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.
Hamstring Dominant
A: Stiff leg deadlift: Position yourself to the bar 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
barbell 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.
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WORKOUT PLAN
MONTH 22 – April/May 2020
B: Partner 45-degree hyperextension off couch: Drape your upper body over
the side of the couch and have a partner hold down your ankles throughout the
movement. You can perform these either glute dominant (upper back rounded
and feet flared) or standard (legs straight, torso rising higher).
C: Sliding leg curl: You can use sliders, paper plates, towels, or socks on a
slick surface. Start by bridging your hips up and bringing your knees to a 90-
degree angle. Slide your legs all the way to the bottom and slide them back up to
a 90-degree angle in your knees. Keep your hips high throughout the whole
movement.
Vertical Pull
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: Door pull-up: Make sure the door you’re using is sturdy. You can make a
door sturdier by putting a book underneath it. Place your hands as close to the
door hinge as possible. You will need to use a pronated grip with this pull-up.
C: Towel assisted pull-up: Place a towel 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).
Glute Dominant
A: Knee-banded barbell hip thrust: Place a mini-band above your knees and
actively keep your knees wide throughout the whole movement. 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. Drive your knees out against the band the
whole way up AND down.
B: Partner hip thrust: Use your couch as a bench and have your partner
straddle you either facing towards you (while holding their legs up), or they can
face away from you and keep their legs in between yours.
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WORKOUT PLAN
MONTH 22 – April/May 2020
C: Knee-banded bodyweight hip thrust: Place a mini-band above your knees.
Actively keep the knees wide - put a lot of tension on the band the whole way
through, both on the way up and down.
Shoulder Isolation
Lateral raise: Think of leading with the elbows, as though you
have water pitchers in your hands and you’re pouring them into a pot
in front of you. Make sure your pinkies are higher than your thumbs. Please
experiment with your form and ultimately do what feels best on your shoulders.
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WORKOUT PLAN
MONTH 22 – April/May 2020
DAY 2
Glute Dominant
A: 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.
B: Db single-leg hip thrust: Place a dumbbell over the working leg (you can
place this off to the side a bit). Center one leg in front of you and tap the glutes to
the ground, then fully extend the hips and lower under control. Keep your spine
neutral and hinge around bench. You do not need to keep a forward eye gaze,
just follow the movement of your torso.
C: Pause bodyweight single-leg hip thrust: See description above. Pause at
the top of the movement for 3 seconds.
Horizontal Press
A: 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. Ramp up the weight each set.
B: Db 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.
C: 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 and touch your chest to
the floor before coming back up.
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WORKOUT PLAN
MONTH 22 – April/May 2020
Quad Dominant
A: 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.
B: 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.
C: Bodyweight squat: Perform these somewhat constant-tension. Be sure to go
deep and come up all the way – but be rhythmic. You can place your hands out
in front of you for a counterbalance.
Horizontal Pull
A: 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.
B: Partner inverted row: To set up, have your partner stand over you and
crisscross grip the arms with each other. Keep your chest and hips up.
C: Broom stick & chairs/table inverted row: Place a broomstick over two
chairs. Place your hands as close to the chairs as possible. Keep your chest and
hips up.
Hamstring Dominant
A: 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.
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WORKOUT PLAN
MONTH 22 – April/May 2020
B: Partner prone leg curl: Lay down on your stomach and have your partner sit
on your butt facing away from you. Your partner will push your legs down as you
resist the load. You will perform the first ten reps with one leg, the next ten reps
with the other, and the last ten reps with both legs. This is mainly an eccentric
only movement.
C: Sliding leg curl: See description above.
Shoulder Isolation
Front raise: Raise your arms straight out in front of your torso until they’re
parallel to the ground.
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WORKOUT PLAN
MONTH 22 – April/May 2020
DAY 3
Hamstring Dominant
A: Sumo deadlift: Line the bar up very closely with your shins. Have a wide
stance and keep your feet flared. Spread your knees as you descend. Keep your
shins vertical and your chest up. Push through your heels and do not let your
hips shoot up. Never let the bar drift more than an inch away from your body. As
you descend, sit back as you would in a Romanian deadlift. Once the bar passes
the shins, you can bend your knees a bit more.
B: Db single-leg RDL: You can use two dumbbells at the same time. Keep the
back leg locked in extension and follow with the torso. Your shin should be fairly
vertical at the bottom of the movement. You want this to be the single-leg form of
a bilateral Romanian deadlift.
C: Eccentric single-leg sliding leg curl: See sliding leg curl description above.
You will bridge up with both legs but only perform the eccentric portion with one
leg. You will not perform the concentric portion – just reset at the top with both
legs. Lower yourself over 4 seconds.
Vertical Press
A: Double 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. Pause at
the top for 1 second. Skim the face on the way up. While locking out, push the
shoulders high. Pause for 1 second at the bottom of the movement.
B: Arnold press: Begin with holding the dumbbells in a supinated position right
under your chin. You will rotate the dumbbells as you bring your arms up to an
overhead press, ending up with a pronated position once you lock out. If
preferred, you can lean slightly as you go through the movement. Have each rep
be rhythmic – you don’t want to break it up into different portions as you rotate
and raise.
C: Hindu push-up: Start off in a V position (similar to downward facing dog),
glide your upper body down towards the ground in a swooping movement and
press your arms tall and chest out. Reset back at the top of the V position.
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WORKOUT PLAN
MONTH 22 – April/May 2020
Glute Dominant
Single-leg shoulder- and foot-elevated hip thrust: Find tall benches to place
your shoulders and foot on. Spread your arms out across the bench and center
your working leg on the opposite bench. Start with your butt on the ground, lift
yourself up to lockout, and bring your butt back down. 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.
Vertical Pull
A: Double pause 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 and pause for 1 second,
then come down to a full stretch and pause for 1 second at the bottom. Do not
relax all your muscles at the bottom of the movement; keep tension in your
shoulders.
B: Door pull-up: See description above.
C: Towel assisted pull-up: See description above.
Quad Dominant
A: High step-up: Use a surface that is high enough but not too high where you
need to shift laterally or round your back to get up. 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.
B: Db deficit reverse lunge: Start by standing on a 4-12” platform. 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 either hold one dumbbell in each
hand, or one dumbbell with both hands.
C: Bodyweight deficit reverse lunge: See description above. Perform these for
higher rep without dumbbells.
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WORKOUT PLAN
MONTH 22 – April/May 2020
Shoulder Isolation
Bent over rear delt raise: Bend over to the bottom of a Romanian deadlift
position. Initiate the movement by bringing your arms straight out in a T, isolating
your rear delts. Make sure your arms are at a 90-degree angle with your body,
you don’t want to bring your arms backward on the way up.
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WORKOUT PLAN
MONTH 22 – April/May 2020
GLUTE DAY 1
A1: Single-leg glute bridge: Set up for a standard glute bridge but center your
working leg a bit and lift the non-working leg in the air. Be sure to have a strong
lock out.
A2: 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.
B1: Eccentric-focused knee-banded hip thrust: Actively keep the knees wide
and push out as hard as possible during the eccentric phase, and bring your
knees back in on the way up.
B2: Squat pulse: Place your heels on either 10lb or 5lb plates depending on the
amount of elevation needed to stay most upright. 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.
C1: Side-lying hip raise: Post up on your elbow in a side-lying plank position.
Position the hips and knees at a 90-90° angle. Drive through the knee with
maximum hip separation at the top of each rep. Extend up as high as you can!
You’ll feel the exercise in both glutes. Take your time with the eccentric
(lowering) phase.
C2: Side-lying hip abduction: Lie on your side and make sure that you keep
the hip internally rotated (toes pointing down) throughout 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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WORKOUT PLAN
MONTH 22 – April/May 2020
GLUTE DAY 2
A1: Curtsy lunge: You can use your bodyweight or dumbbells. 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.
A2: Extra range transverse hip abduction: Lie on your side on a bench with
your legs (from the knee down) hanging past the edge of the bench. Flex your
hip so that your leg is straight out in front of you. Make sure that you achieve a
deep stretch at the bottom. 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.
B1: Band standing glute kickback: Stand on one foot and kick one leg back.
As you kick back, flare out your foot to externally rotate and abduct the leg
slightly. 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.
B2: Band standing 45-degree 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.
B3: Band standing hip abduction: Use a mini-band around the top of your
knees. Make sure you are bringing your working leg out as far as you can.
C1: RKC plank: Rest on your forearms and squeeze your glutes as hard as
possible and hold it there. This isometric hold is training posterior pelvic tilt and
end-range hip extension strength. It works the glutes along with the rectus
abdominis and internal/external obliques.
C2: In/out knee-banded glute bridge: Place a mini-band above your knees.
Begin with your knees together, as you come up to the top, you will abduct and
turn your feet out. Maintain a flat torso, and make sure to reach full hip extension.
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