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BBB Month 41 Workout Log

The document outlines a 4-week glute and lower body workout program for October. Each week includes 3 full body days focusing on exercises like hip thrusts, lateral raises, and front raises. There are also 2 dedicated glute days per week consisting of circuit training with exercises such as monster walks, band kickbacks, and fire hydrants. The program provides the structure but leaves the specific exercises blank to be filled in by the user.

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olle3870
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© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as PDF, TXT or read online on Scribd
489 views8 pages

BBB Month 41 Workout Log

The document outlines a 4-week glute and lower body workout program for October. Each week includes 3 full body days focusing on exercises like hip thrusts, lateral raises, and front raises. There are also 2 dedicated glute days per week consisting of circuit training with exercises such as monster walks, band kickbacks, and fire hydrants. The program provides the structure but leaves the specific exercises blank to be filled in by the user.

Uploaded by

olle3870
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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BOOTY BY BRET MONTH 41 – October 2021

We e k 1 : Day 1 Set 1 Set 2 Set 3

Exercise 1:

Exercise 2:

Exercise 3:

Exercise 4:

Pause single-leg hip thrust (1-second pause)


3 x 15 each leg

Lateral raise 3 x 12

Exercise 7:

We e k 1 : Day 2 Set 1 Set 2 Set 3

Exercise 1:

Exercise 2:

Exercise 3:

Exercise 4:

Front raise 3 x 10

Bent over rear delt raise 3 x 10

Band standing diagonal glute kickback


3 x 20 each leg

We e k 1 : Day 3 Set 1 Set 2 Set 3

Exercise 1:

Exercise 2:

Exercise 3:

Exercise 4:

Exercise 5:

Exercise 6:

Exercise 7:
BOOTY BY BRET MONTH 41 – October 2021

We e k 1 : Glute Day 1 Round 1 Round 2 Round 3

Zig zag monster walk


20 steps forward, 20 steps backward

Band standing glute kickback 20 each leg

Knee-banded glute bridge 20

Band side-lying hip abduction 20 each leg

We e k 1 : Glute Day 2 Round 1 Round 2 Round 3

Lateral band walk 20 each way

Banded cha-cha 20 each leg

Single-leg hip thrust pulse 20 each leg

Knee-banded fire hydrant 20 each leg


BOOTY BY BRET MONTH 41 – October 2021

We e k 2 : Day 1 Set 1 Set 2 Set 3

Exercise 1:

Exercise 2:

Exercise 3:

Exercise 4:

Pause single-leg hip thrust (1-second pause)


3 x 15 each leg

Lateral raise 3 x 12

Exercise 7:

We e k 2 : Day 2 Set 1 Set 2 Set 3

Exercise 1:

Exercise 2:

Exercise 3:

Exercise 4:

Front raise 3 x 10

Bent over rear delt raise 3 x 10

Band standing diagonal glute kickback


3 x 20 each leg

We e k 2 : Day 3 Set 1 Set 2 Set 3

Exercise 1:

Exercise 2:

Exercise 3:

Exercise 4:

Exercise 5:

Exercise 6:

Exercise 7:
BOOTY BY BRET MONTH 41 – October 2021

We e k 2 : Glute Day 1 Round 1 Round 2 Round 3

Zig zag monster walk


20 steps forward, 20 steps backward

Band standing glute kickback 20 each leg

Knee-banded glute bridge 20

Band side-lying hip abduction 20 each leg

We e k 2 : Glute Day 2 Round 1 Round 2 Round 3

Lateral band walk 20 each way

Banded cha-cha 20 each leg

Single-leg hip thrust pulse 20 each leg

Knee-banded fire hydrant 20 each leg


BOOTY BY BRET MONTH 41 – October 2021

We e k 3 : Day 1 Set 1 Set 2 Set 3

Exercise 1:

Exercise 2:

Exercise 3:

Exercise 4:

Pause single-leg hip thrust (1-second pause)


3 x 15 each leg

Lateral raise 3 x 12

Exercise 7:

We e k 3 : Day 2 Set 1 Set 2 Set 3

Exercise 1:

Exercise 2:

Exercise 3:

Exercise 4:

Front raise 3 x 10

Bent over rear delt raise 3 x 10

Band standing diagonal glute kickback


3 x 20 each leg

We e k 3 : Day 3 Set 1 Set 2 Set 3

Exercise 1:

Exercise 2:

Exercise 3:

Exercise 4:

Exercise 5:

Exercise 6:

Exercise 7:
BOOTY BY BRET MONTH 41 – October 2021

We e k 3 : Glute Day 1 Round 1 Round 2 Round 3

Zig zag monster walk


20 steps forward, 20 steps backward

Band standing glute kickback 20 each leg

Knee-banded glute bridge 20

Band side-lying hip abduction 20 each leg

We e k 3 : Glute Day 2 Round 1 Round 2 Round 3

Lateral band walk 20 each way

Banded cha-cha 20 each leg

Single-leg hip thrust pulse 20 each leg

Knee-banded fire hydrant 20 each leg


BOOTY BY BRET MONTH 41 – October 2021

We e k 4 : Day 1 Set 1 Set 2 Set 3

Exercise 1:

Exercise 2:

Exercise 3:

Exercise 4:

Pause single-leg hip thrust (1-second pause)


3 x 15 each leg

Lateral raise 3 x 12

Exercise 7:

We e k 4 : Day 2 Set 1 Set 2 Set 3

Exercise 1:

Exercise 2:

Exercise 3:

Exercise 4:

Front raise 3 x 10

Bent over rear delt raise 3 x 10

Band standing diagonal glute kickback


3 x 20 each leg

We e k 4 : Day 3 Set 1 Set 2 Set 3

Exercise 1:

Exercise 2:

Exercise 3:

Exercise 4:

Exercise 5:

Exercise 6:

Exercise 7:
BOOTY BY BRET MONTH 41 – October 2021

We e k 4 : Glute Day 1 Round 1 Round 2 Round 3

Zig zag monster walk


20 steps forward, 20 steps backward

Band standing glute kickback 20 each leg

Knee-banded glute bridge 20

Band side-lying hip abduction 20 each leg

We e k 4 : Glute Day 2 Round 1 Round 2 Round 3

Lateral band walk 20 each way

Banded cha-cha 20 each leg

Single-leg hip thrust pulse 20 each leg

Knee-banded fire hydrant 20 each leg

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