BO O T Y BY BR E T M O N T H 4 – N o v e mb e r / D e ce m b e r 20 18
Week 1: Workout 1 Set 1 Set 2 Set 3
Barbell hip thrust BC Pyramid 15/10/5/20
Close-grip bench press 3 x 6
Db stiff leg deadlift 3 x 10
Wide-grip pulldown 3 x 10
Heels-elevated goblet squat 3 x 10
Db elbows-out row 2 x 12
Extra range side-lying hip abduction 2 x 30
Week 1: Workout 2 Set 1 Set 2 Set 3
Single-leg hip thrust 1 ¼ 3 x 8
Alternating Arnold press 3 x 8
Single-leg prisoner 45-degree hyperextension
3 x 12
One-arm row 3 x 8
Deficit curtsy lunge 3 x 12
Cable lateral raise 2 x 12
Frog pump 3 x 50
Week 1: Workout 3 Set 1 Set 2 Set 3
Knee-banded pause barbell hip thrust
(5-second pause) 3 x 3
Pause bench press (3-second pause) 3 x 5
Strict rest pause sumo deadlift
(2-second pause) 3 x 3
Chin-up 3 x AMRAP
Back squat 3 x 3
Cable reverse fly 2 x 10
Side-lying hip raise 2 x 12
BO O T Y BY BR E T M O N T H 4 – N o v e mb e r / D e ce m b e r 20 18
Week 1: G l u te D a y 1 Set 1 Set 2 Set 3
BC Ladder 10/12/15/20
Db sumo squat pulse 2 x 20
RKC plank 2 x :25
Week 1: G l u te D a y 2 Set 1 Set 2 Set 3
Between-bench db squat pulse 2 x 30
Sumo walk 2 x 30
Db knee-banded in/out hip thrust 2 x 15
Knee-banded side-lying clam 2 x 20
BO O T Y BY BR E T M O N T H 4 – N o v e mb e r / D e ce m b e r 20 18
Week 2: Workout 1 Set 1 Set 2 Set 3
Barbell hip thrust BC Pyramid 15/10/5/20
Close-grip bench press 3 x 6
Db stiff leg deadlift 3 x 10
Wide-grip pulldown 3 x 10
Heels-elevated goblet squat 3 x 10
Db elbows-out row 2 x 12
Extra range side-lying hip abduction 2 x 30
Week 2: Workout 2 Set 1 Set 2 Set 3
Single-leg hip thrust 1 ¼ 3 x 8
Alternating Arnold press 3 x 8
Single-leg prisoner 45-degree hyperextension
3 x 12
One-arm row 3 x 8
Deficit curtsy lunge 3 x 12
Cable lateral raise 2 x 12
Frog pump 3 x 50
Week 2: Workout 3 Set 1 Set 2 Set 3
Knee-banded pause barbell hip thrust
(5-second pause) 3 x 3
Pause bench press (3-second pause) 3 x 5
Strict rest pause sumo deadlift
(2-second pause) 3 x 3
Chin-up 3 x AMRAP
Back squat 3 x 3
Cable reverse fly 2 x 10
Side-lying hip raise 2 x 12
BO O T Y BY BR E T M O N T H 4 – N o v e mb e r / D e ce m b e r 20 18
Week 2: G l u te D a y 1 Set 1 Set 2 Set 3
BC Ladder 10/12/15/20
Db sumo squat pulse 2 x 20
RKC plank 2 x :25
Week 2: G l u te D a y 2 Set 1 Set 2 Set 3
Between-bench db squat pulse 2 x 30
Sumo walk 2 x 30
Db knee-banded in/out hip thrust 2 x 15
Knee-banded side-lying clam 2 x 20
BO O T Y BY BR E T M O N T H 4 – N o v e mb e r / D e ce m b e r 20 18
Week 3: Workout 1 Set 1 Set 2 Set 3
Barbell hip thrust BC Pyramid 15/10/5/20
Close-grip bench press 3 x 6
Db stiff leg deadlift 3 x 10
Wide-grip pulldown 3 x 10
Heels-elevated goblet squat 3 x 10
Db elbows-out row 2 x 12
Extra range side-lying hip abduction 2 x 30
Week 3: Workout 2 Set 1 Set 2 Set 3
Single-leg hip thrust 1 ¼ 3 x 8
Alternating Arnold press 3 x 8
Single-leg prisoner 45-degree hyperextension
3 x 12
One-arm row 3 x 8
Deficit curtsy lunge 3 x 12
Cable lateral raise 2 x 12
Frog pump 3 x 50
Week 3: Workout 3 Set 1 Set 2 Set 3
Knee-banded pause barbell hip thrust
(5-second pause) 3 x 3
Pause bench press (3-second pause) 3 x 5
Strict rest pause sumo deadlift
(2-second pause) 3 x 3
Chin-up 3 x AMRAP
Back squat 3 x 3
Cable reverse fly 2 x 10
Side-lying hip raise 2 x 12
BO O T Y BY BR E T M O N T H 4 – N o v e mb e r / D e ce m b e r 20 18
Week 3: G l u te D a y 1 Set 1 Set 2 Set 3
BC Ladder 10/12/15/20
Db sumo squat pulse 2 x 20
RKC plank 2 x :25
Week 3: G l u te D a y 2 Set 1 Set 2 Set 3
Between-bench db squat pulse 2 x 30
Sumo walk 2 x 30
Db knee-banded in/out hip thrust 2 x 15
Knee-banded side-lying clam 2 x 20
BO O T Y BY BR E T M O N T H 4 – N o v e mb e r / D e ce m b e r 20 18
Week 4: Workout 1 Set 1 Set 2 Set 3
Barbell hip thrust BC Pyramid 15/10/5/20
Close-grip bench press 3 x 6
Db stiff leg deadlift 3 x 10
Wide-grip pulldown 3 x 10
Heels-elevated goblet squat 3 x 10
Db elbows-out row 2 x 12
Extra range side-lying hip abduction 2 x 30
Week 4: Workout 2 Set 1 Set 2 Set 3
Single-leg hip thrust 1 ¼ 3 x 8
Alternating Arnold press 3 x 8
Single-leg prisoner 45-degree hyperextension
3 x 12
One-arm row 3 x 8
Deficit curtsy lunge 3 x 12
Cable lateral raise 2 x 12
Frog pump 3 x 50
Week 4: Workout 3 Set 1 Set 2 Set 3
Knee-banded pause barbell hip thrust
(5-second pause) 3 x 3
Pause bench press (3-second pause) 3 x 5
Strict rest pause sumo deadlift
(2-second pause) 3 x 3
Chin-up 3 x AMRAP
Back squat 3 x 3
Cable reverse fly 2 x 10
Side-lying hip raise 2 x 12
BO O T Y BY BR E T M O N T H 4 – N o v e mb e r / D e ce m b e r 20 18
Week 4: G l u te D a y 1 Set 1 Set 2 Set 3
BC Ladder 10/12/15/20
Db sumo squat pulse 2 x 20
RKC plank 2 x :25
Week 4: G l u te D a y 2 Set 1 Set 2 Set 3
Between-bench db squat pulse 2 x 30
Sumo walk 2 x 30
Db knee-banded in/out hip thrust 2 x 15
Knee-banded side-lying clam 2 x 20
