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BBB Month 11 Workout Log

This document outlines a 4-week glute and lower body workout program. Each week consists of 3 full body days focusing on lower body and glute exercises like squats, lunges, and hip thrusts. It also includes 2 dedicated glute days with exercises like band walks, curtsy lunges, and glute bridges. The workouts are broken into sets and repetitions for each exercise. The full body and glute days remain the same across the 4 weeks to follow a consistent training split and routine.

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MymyThö
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554 views8 pages

BBB Month 11 Workout Log

This document outlines a 4-week glute and lower body workout program. Each week consists of 3 full body days focusing on lower body and glute exercises like squats, lunges, and hip thrusts. It also includes 2 dedicated glute days with exercises like band walks, curtsy lunges, and glute bridges. The workouts are broken into sets and repetitions for each exercise. The full body and glute days remain the same across the 4 weeks to follow a consistent training split and routine.

Uploaded by

MymyThö
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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BO O T Y BY BR E T M O N T H 11 – J u n e / J u l y 2019

Week 1: Day 1 Set 1 Set 2 Set 3

Front-loaded reverse lunge 3 x 10

Db single-arm shoulder press 3 x 10

Db single-leg 45-degree hyperextension


3 x 10

Single-arm pulldown 3 x 10

Double pause single-leg hip thrust 3 x 10

Side-lying hip raise 2 x 12

Week 1: Day 2 Set 1 Set 2 Set 3

B-stance hip thrust 3 x 8

Db bench press 3 x 8

B-stance back squat 3 x 8

One-arm row 3 x 8

B-stance deadlift 3 x 8

Pallof press 2 x 10

Band side-lying hip abduction 2 x 20

Week 1: Day 3 Set 1 Set 2 Set 3

Pause back squat 3 x 3

Eccentric-accentuated push press 3 x 5

Eccentric-accentuated RDL 3 x 5

Chin-up 3 x AMRAP

Knee-banded barbell hip thrust 3 x 12

Cable standing hip abduction 2 x 12


BO O T Y BY BR E T M O N T H 11 – J u n e / J u l y 2019

Week 1: G l u te D a y 1 R ou n d 1 R ou n d 2 R ou n d 3

Band hip hinge abduction 20

Knee-banded squat 20

Lateral band walk 10 each leg

Knee-banded glute bridge 20

Frog pump 20

Week 1: G l u te D a y 2 R ou n d 1 R ou n d 2 R ou n d 3

Curtsy lunge 12 each leg

Curtsy single-leg RDL 12 each leg

Standing glute squeeze :10 seconds

Band standing hip abduction 20 each leg

Band standing kickback 20 each leg


BO O T Y BY BR E T M O N T H 11 – J u n e / J u l y 2019

Week 2: Day 1 Set 1 Set 2 Set 3

Front-loaded reverse lunge 3 x 10

Db single-arm shoulder press 3 x 10

Db single-leg 45-degree hyperextension


3 x 10

Single-arm pulldown 3 x 10

Double pause single-leg hip thrust 3 x 10

Side-lying hip raise 2 x 12

Week 2: Day 2 Set 1 Set 2 Set 3

B-stance hip thrust 3 x 8

Db bench press 3 x 8

B-stance back squat 3 x 8

One-arm row 3 x 8

B-stance deadlift 3 x 8

Pallof press 2 x 10

Band side-lying hip abduction 2 x 20

Week 2: Day 3 Set 1 Set 2 Set 3

Pause back squat 3 x 3

Eccentric-accentuated push press 3 x 5

Eccentric-accentuated RDL 3 x 5

Chin-up 3 x AMRAP

Knee-banded barbell hip thrust 3 x 12

Cable standing hip abduction 2 x 12


BO O T Y BY BR E T M O N T H 11 – J u n e / J u l y 2019

Week 2: G l u te D a y 1 R ou n d 1 R ou n d 2 R ou n d 3

Band hip hinge abduction 20

Knee-banded squat 20

Lateral band walk 10 each leg

Knee-banded glute bridge 20

Frog pump 20

Week 2: G l u te D a y 2 R ou n d 1 R ou n d 2 R ou n d 3

Curtsy lunge 12 each leg

Curtsy single-leg RDL 12 each leg

Standing glute squeeze :10 seconds

Band standing hip abduction 20 each leg

Band standing kickback 20 each leg


BO O T Y BY BR E T M O N T H 11 – J u n e / J u l y 2019

Week 3: Day 1 Set 1 Set 2 Set 3

Front-loaded reverse lunge 3 x 10

Db single-arm shoulder press 3 x 10

Db single-leg 45-degree hyperextension


3 x 10

Single-arm pulldown 3 x 10

Double pause single-leg hip thrust 3 x 10

Side-lying hip raise 2 x 12

Week 3: Day 2 Set 1 Set 2 Set 3

B-stance hip thrust 3 x 8

Db bench press 3 x 8

B-stance back squat 3 x 8

One-arm row 3 x 8

B-stance deadlift 3 x 8

Pallof press 2 x 10

Band side-lying hip abduction 2 x 20

Week 3: Day 3 Set 1 Set 2 Set 3

Pause back squat 3 x 3

Eccentric-accentuated push press 3 x 5

Eccentric-accentuated RDL 3 x 5

Chin-up 3 x AMRAP

Knee-banded barbell hip thrust 3 x 12

Cable standing hip abduction 2 x 12


BO O T Y BY BR E T M O N T H 11 – J u n e / J u l y 2019

Week 3: G l u te D a y 1 R ou n d 1 R ou n d 2 R ou n d 3

Band hip hinge abduction 20

Knee-banded squat 20

Lateral band walk 10 each leg

Knee-banded glute bridge 20

Frog pump 20

Week 3: G l u te D a y 2 R ou n d 1 R ou n d 2 R ou n d 3

Curtsy lunge 12 each leg

Curtsy single-leg RDL 12 each leg

Standing glute squeeze :10 seconds

Band standing hip abduction 20 each leg

Band standing kickback 20 each leg


BO O T Y BY BR E T M O N T H 11 – J u n e / J u l y 2019

Week 4: Day 1 Set 1 Set 2 Set 3

Front-loaded reverse lunge 3 x 10

Db single-arm shoulder press 3 x 10

Db single-leg 45-degree hyperextension


3 x 10

Single-arm pulldown 3 x 10

Double pause single-leg hip thrust 3 x 10

Side-lying hip raise 2 x 12

Week 4: Day 2 Set 1 Set 2 Set 3

B-stance hip thrust 3 x 8

Db bench press 3 x 8

B-stance back squat 3 x 8

One-arm row 3 x 8

B-stance deadlift 3 x 8

Pallof press 2 x 10

Band side-lying hip abduction 2 x 20

Week 4: Day 3 Set 1 Set 2 Set 3

Pause back squat 3 x 3

Eccentric-accentuated push press 3 x 5

Eccentric-accentuated RDL 3 x 5

Chin-up 3 x AMRAP

Knee-banded barbell hip thrust 3 x 12

Cable standing hip abduction 2 x 12


BO O T Y BY BR E T M O N T H 11 – J u n e / J u l y 2019

Week 4: G l u te D a y 1 R ou n d 1 R ou n d 2 R ou n d 3

Band hip hinge abduction 20

Knee-banded squat 20

Lateral band walk 10 each leg

Knee-banded glute bridge 20

Frog pump 20

Week 4: G l u te D a y 2 R ou n d 1 R ou n d 2 R ou n d 3

Curtsy lunge 12 each leg

Curtsy single-leg RDL 12 each leg

Standing glute squeeze :10 seconds

Band standing hip abduction 20 each leg

Band standing kickback 20 each leg

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