WORKOUT PLAN

October-November 2023

Welcome to Oct-Nov 2023 of Booty by Bret!

This month is a Rule of Thirds 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 minute s 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.

The PDF only refers to working sets. You can follow the Warm-Up before you
start your workout.

**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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 WORKOUT PLAN
October-November 2023

Day 1
Option A Option B Option C
( F u l l g y m a c c e ss) ( Du m b b el l s/ b a n d s ) ( N o eq u i p m en t )

Bodyweight
Smith Machine Sumo Squat Dumbbell Sumo Squat
Deficit Reverse Lunge
1 x 10, 1 x 8, 1 x 5 1 x 15, 1 x 12, 1 x 10
3 x 20 each leg
Rest between sets: 3-4min Rest between sets: 2-3min Rest between sets: 2-3min

Good Morning Braced Dumbbell Single-Leg RDL Nordic Ham Curl

1 x 12, 1 x 10, 1 x 8 3 x 8 each leg 3x5
Rest between sets: 3-4min Rest between sets: 2-3min Rest between sets: 1-3min

Chin-Up Dumbbell Bent Over Row Inverted Row

3 x AMRAP 3 x 10 3 x AMRAP
Rest between sets: 2-3min Rest between sets: 2-3min Rest between sets: 2-3min

Close-Grip Barbell Bench Press Dumbbell Bench Press Reset Push-Up

1 x 10, 1 x 8, 1 x 5 3 x 10 3 x AMRAP

Rest between sets: 2-3min Rest between sets: 2-3min Rest between sets: 2-3min

Machine
Band Seated Hip Abduction Side-Lying Hip Raise
Seated Hip Abduction Pulse
3 x 50 3 x 12 each leg
2 x 30
Rest between sets: 1-2min Rest between sets: 1-2min Rest between sets: 1-2min
Extra Range Side-Lying Hip Abduction
2 x 30 each leg
Rest between sets: 1-2min

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 WORKOUT PLAN
October-November 2023

Day 2
Option A Option B Option C
( F u l l g y m a c c e ss) ( D u m b b el l s/ b a n d s ) ( N o eq u i p m en t )

Bodyweight
Barbell Hip Thrust Partner Hip Thrust
Single-Leg Hip Thrust
1 x 8, 1 x 5, 1 x 3 3 x AMRAP
3 x 20 each leg
Rest between sets: 3-5min Rest between sets: 2-4min Rest between sets: 2-3min
Bodyweight High
High Step-Up Dumbbell Parallel Step-Up
Deficit Reverse Lunge
1 x 12, 1 x 10 each leg 2 x 10 each leg
2 x 20 each leg
Rest between sets: 2-3min Rest between sets: 2-3min Rest between sets: 2-3min

Single-Arm Pulldown One-Arm Row Inverted Row

3 x 10 each arm 3 x 10 each arm 3 x AMRAP

Rest between sets: 2-3min Rest between sets: 2-3min Rest between sets: 2-3min

Pause Deficit Push-Up

(1-second bottom pause)
3 x AMRAP
Rest between sets: 2-3min
Dumbbell Eccentric Single-Leg
Dumbbell Stiff Leg Deadlift
45-Degree Hyperextension Sliding Leg Curl
2 x 12
2 x 12 2 x 10 each leg
Rest between sets: 2-3min Rest between sets: 2-3min Rest between sets: 1-3min
Bodyweight
Cable Standing Hip Abduction Band Standing Hip Abduction
Standing Hip Abduction Pulse
2 x 12 each leg 2 x 20 each leg
2 x 30 each leg
Rest between sets: 1-2min Rest between sets: 1-2min Rest between sets: 1-2min

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 WORKOUT PLAN
October-November 2023

Day 3
Option A Option B Option C
( F u l l g y m a c c e ss) ( Du m b b el l s/ b a n d s ) ( N o eq u i p m en t )

Deadlift Dumbbell Deadlift Prisoner Couch Back Extension

1 x 10, 1 x 5, 1 x 3 3 x 12 3 x 30
Rest between sets: 3-5min Rest between sets: 2-3min Rest between sets: 1-3min
Bodyweight
Dumbbell Bulgarian Split Squat
Bulgarian Split Squat
1 x 10, 1 x 8, 1 x 5 each leg
3 x 20 each leg
Rest between sets: 2-4min Rest between sets: 2-3min

Military Press Dumbbell Shoulder Press Pike Push-Up

1 x 8, 1 x 6, 1 x 4 3 x 10 3 x AMRAP
Rest between sets: 2-3min Rest between sets: 2-3min Rest between sets: 2-3min

One-Arm Row Inverted Row

2 x 10 each arm 3 x AMRAP

Rest between sets: 2-3min Rest between sets: 2-3min

Bodyweight
Cable Standing Glute Kickback Band Standing Glute Kickback
Standing Glute Kickback Pulse
2 x 12 each leg 2 x 20 each leg
2 x 30 each leg
Rest between sets: 1-2min Rest between sets: 1-2min Rest between sets: 1-2min
Knee-Banded Bodyweight
Dual-Elevated Hip Thrust Dual-Elevated Hip Thrust
2 x 20 2 x 30
Rest between sets: 1.5-2min Rest between sets: 1.5-2min

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 WORKOUT PLAN
October-November 2023

GLUTE DAY 1 GLUTE DAY 2

(Optional) (Optional)

3 ROUNDS 3 ROUNDS
Band
Lateral Band Walk
Quadruped Hip Extension
20 each way
20 each leg
Monster Walk
Band Hip Hinge Abduction
20 steps forward,
20
20 steps backward
Foot-Elevated
Knee-Banded Glute Bridge
Single-Leg Glute Bridge
20
20 each leg
Band Standing Glute Kickback Extra Range Fire Hydrant
20 each leg 20 each leg

Perform each glute day as a circuit for 3 rounds –

rest 90 second s between each round

BE SURE TO DELOAD DURING WEEK 1.

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 WORKOUT PLAN
October-November 2023

DAY 1

EXERCISE 1 (CHOOSE ONE):

A: Smith Machine Sumo Squat: Take a very wide stance with toes flared at 45
degrees. Lean into the bar a bit so you’re able to stay more upright. Ramp up the load
with each set.
B: Dumbbell Sumo Squat: Hold a dumbbell horizontally or in a goblet position so that
it doesn’t hit the ground at the bottom of the rep. Position yourself in a wide stance with
your feet flared out around 45° or more. Ramp up the load with each set.
C: Bodyweight 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.

EXERCISE 2 (CHOOSE ONE):

A: Good Morning: Sit back and drop the torso down – imagine there’s a rope around
your hips and you’re being pulled backwards. You want to feel a deep stretch in the
hamstring. Keep your shins vertical and your gaze down at the bottom of the movement.
Ensure your back is flat with no rounding or hyperextending. Ramp up the load with
each set.
B: Braced Db Single-Leg RDL: Hold onto a stable surface for balance. 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.
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 3 (CHOOSE ONE):

A: 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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October-November 2023

B: Dumbbell Bent Over Row: Start in the same position that you would be in at the
bottom of an RDL. Focus on squeezing the upper back muscles together, getting a full
stretch at the bottom. At the top of the movement, your forearms should be vertical.
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 4 (CHOOSE ONE):

A: Close-Grip Barbell 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. Ramp up the load with each set.
B: 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.
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: Machine Seated Hip Abduction Pulse: 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 and only perform small pulses at end range. You can add an AirEx pad
between your leg and the cushion if you need more range of motion.
B: Band Seated Hip Abduction: You can either have a wide stance and move to
neutral or a shoulder-width stance and abduct more. Lean forward significantly to hit the
lower glutes more.
C: 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.

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October-November 2023

EXERCISE 6:
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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 WORKOUT PLAN
October-November 2023

DAY 2

EXERCISE 1 (CHOOSE ONE):

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. Ramp up the load with each set.
B: Partner Hip Thrust: Begin lying against a couch with your knees bent and butt and
feet on the ground. Elevate your hips to the top of the movement. Have a partner
straddle your hips. Option 1: the partner faces towards your face and grabs a hold of
their own ankles to keep their body off the ground the whole time. Option 2: take a
slightly wider stance and have the partner facing away from you with their legs in
between yours.
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: 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. Ramp up the load with each set.
B: Dumbbell Parallel 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: Bodyweight High Deficit Reverse Lunge: Stand on a 6-12” 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.

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October-November 2023

EXERCISE 3 (CHOOSE ONE):

A: Single-Arm Pulldown: Use a D-handle attachment. Start in a pronated grip and
twist on your way down to end in a supinated grip at the bottom. If coming down deep
enough to reach your chest is uncomfortable, then you can come down to below the
chin.
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.
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 4:
Pause 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. Pause at the bottom
for 1 second.

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: Dumbbell 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: 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.

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October-November 2023

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. Internally rotate your
foot and abduct your moving leg out to the side.
C: Bodyweight Standing Hip Abduction Pulse: Internally rotate your foot and abduct
your moving leg out to the side. Keep the movement to the top 1/3 of the movement and
just perform small pulses.

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 WORKOUT PLAN
October-November 2023

DAY 3

EXERCISE 1 (CHOOSE ONE):

A: Deadlift: Choose the stance that you prefer. Conventional: 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. Sumo: 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. Ramp up the
weight with each set.
B: Dumbbell Deadlift: You will want to mimic the barbell deadlift. Start with a narrow
stance and keep the dumbbells in front of your body. Bend your knees after the
dumbbell pass the knees as you would with the conventional deadlift.
C: Prisoner 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. Put your hands behind your
head in the prisoner position to increase the difficulty.

EXERCISE 2 (CHOOSE ONE):

A: Dumbbell Bulgarian Split Squat: 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 either hold dumbbells by your side or one in a goblet position. Ramp up the
load with each set.
C: Bodyweight Bulgarian Split Squat: See Bulgarian split squat form above – just use
bodyweight.

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October-November 2023

EXERCISE 3 (CHOOSE ONE):

A: 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. Ramp up the load with each set.
B: 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.
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 4 (CHOOSE ONE):

A: 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.
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 5 (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: Bodyweight Standing Glute Kickback Pulse: Bend over and hold onto a stable
surface for support. Kick one leg straight out and only perform the top half range of
motion. Keep the movement controlled and squeeze your glute at the top.

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October-November 2023

EXERCISE 6 (CHOOSE ONE):

A: Knee-Banded Dual-Elevated Hip Thrust: Place a mini band above your knees and
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 Dual-Elevated Hip Thrust: See dual-elevated hip thrust form above –
just use bodyweight.

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 WORKOUT PLAN
October-November 2023

GLUTE DAY 1

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.
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.
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.

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October-November 2023

GLUTE DAY 2

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.
Monster Walk: Choose the variation you prefer. Standard monster walk: Place the
mini-band above your knees. Place your feet slightly wider than shoulder-width and
push your knees out against the band. Walk forward and backward while keeping
tension on the band. Zig zag monster walk: Place the mini-band above your knees.
Place your feet slightly wider than shoulder-width and push your knees out against the
band. Walk forward by stepping out to the side then bringing your following foot to your
lead foot. Repeat this on each side as you walk forward and backward.
Foot-Elevated Single-Leg Glute Bridge: Elevate your working foot onto a platform.
Place your foot on the edge of the platform. Be sure to reach full hip extension at the
top.
Extra Range Fire Hydrant: Get on all fours and lean your hips over to the side of the
planted leg. Lean into your working hip and then return to neutral while lifting the
working leg up as high as you can.

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