WORKOUT PLAN

MONTH 51 – July 2022

Welcome to Month 51 of Booty by Bret!

This month is a deadlift & military press 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 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.

**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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MONTH 51 – July 2022

Day 1
Option A Option B Option C
(Full gym access) (Dumbbells/bands) (No equipment)

Deficit Dumbbell Prisoner Back Extension

Deficit Deadlift
Stiff Leg Deadlift off Couch
1 x 8, 1 x 6, 1 x 4
3 x 12 3 x 30
Back Squat Double Dumbbell Squat Bodyweight Squat 1 ¼
3x6 3 x 10 3 x 20
Close-Grip Barbell Bench Press Dumbbell Bench Press Narrow-Width Push-Up
1 x 8, 1 x 6, 1 x 4 3 x 10 3 x AMRAP
Cable Seated Row Dumbbell Bent Over Row Inverted Row
1 x 12, 1 x 10, 1 x 8 3 x 10 3 x AMRAP

Cable Kneeling Glute Kickback Band Standing Glute Kickback Quadruped Leg Swing
3 x 12 each leg 3 x 20 each leg 3 x 30 each leg

Lean Away
Dumbbell Lateral Raise YTWL
Dumbbell Lateral Raise
3 x 12 2 x 10/10/10/10
3 x 10 each arm

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Day 2
Option A Option B Option C
(Full gym access) (Dumbbells/bands) (No equipment)

Dumbbell
Nordic Ham Curl Eccentric Sliding Leg Curl
45-Degree Hyperextension
3x6 3 x 12
1 x 15, 1 x 12, 1 x 10
Bodyweight
Barbell Hip Thrust Pulse Partner Hip Thrust
Single-Leg Hip Thrust 1 ¼
1 x 20, 1 x 15, 1 x 10 3 x AMRAP
3 x 15 each leg
Pause Military Press
Dumbbell Shoulder Press Pike Push-Up
(1-second bottom pause)
3 x 10 3 x AMRAP
1 x 10, 1 x 8, 1 x 6
Pause Supinated Pulldown
Band Supinated Pulldown Chin-up
(1-second bottom pause)
3 x 12 3 x AMRAP
1 x 10, 1 x 8, 1 x 6

Bodyweight
High Step-Up Dumbbell Step-Up
Deficit Reverse Lunge
2 x 10 each leg 2 x 10 each leg
2 x 20 each leg

Seated Leg Curl Dumbbell Single-Leg RDL Gliding Leg Curl

2 x 12 3 x 10 each leg 3 x 10

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Day 3
Option A Option B Option C
(Full gym access) (Dumbbells/bands) (No equipment)

Deadlift Dumbbell RDL Skater Squat

1 x 5, 1 x 4, 1 x 3 3 x 12 3 x AMRAP
Leg Press Goblet Squat Box Squat Jump
1 x 15, 1 x 12, 1 x 10 3 x 10 3 x 20
Close-Grip Barbell Incline Press Dumbbell Incline Press Feet-Elevated Push-Up
1 x 8, 1 x 6, 1 x 4 3 x 10 3 x AMRAP
Kroc Row Band One-Arm Seated Row Inverted Row
2 x 10 each arm 3 x 12 each arm 3 x AMRAP
Cable Standing Band Standing 45-Degree
Diagonal Glute Kickback Diagonal Glute Kickback Side-Lying Hip Abduction
3 x 12 each leg 3 x 20 each leg 3 x 20 each leg

Dumbbell Bent Over

Cable Bent Over Rear Delt Raise YTWL
Rear Delt Raise
3 x 12 each arm 2 x 10/10/10/10
3 x 12

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MONTH 51 – July 2022

GLUTE DAY 1 GLUTE DAY 2

(Mandatory) (Mandatory)

3 ROUNDS 3 ROUNDS
3-Way 4-Way
Band Standing Glute Kickback Band Seated Hip Abduction
20/20/20 each leg 30/30/30/30
Bodyweight
Bodyweight Squat Pulse
Single-Leg Hip Thrust
30
20 each leg
Knee-Banded
Band Hip Hinge Abduction
In/Out Hip Thrust
30
20

Perform each glute day as a circuit for 3 rounds –

rest 90 seconds between each round

BE SURE TO DELOAD DURING WEEK 1.

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MONTH 51 – July 2022

DAY 1

EXERCISE 1 (CHOOSE ONE):

A: Deficit Deadlift: Use a step that is 1.5-2 inches tall to stand on. You’re going to have
to drop your hips a little bit more than normal, but don’t let your hips shoot up as you
pull. 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. Ramp up the weight with each set.
B: Deficit Dumbbell Stiff Leg Deadlift: Use a step that is 1.5-2 inches tall to stand on.
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. Make sure the dumbbells come back the platform
to ensure a deficit. Note: this is not a straight leg deadlift; the knees will naturally bend,
but the shin angle should remain vertical.
C: Prisoner Back Extension off Couch: Place the arms in the prisoner position
(hands behind head). Have a partner hold down your legs. Keep a neutral spine, come
up and fire everything. Squeeze your hamstrings, glutes, and erectors. You can perform
this off a bench or couch.

EXERCISE 2 (CHOOSE ONE):

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: Double Dumbbell Squat: Hold a dumbbell in each hand and keep them by your
side. Take more of a narrow stance so you don’t have to hold the dumbbells out far. Be
sure to go deep – but be rhythmic.
C: Bodyweight Squat 1 ¼: Be sure to go deep – but be rhythmic. You can place your
hands out in front of you for a counterbalance. Each rep consists of: full eccentric, 25%
of concentric, back down to the bottom, then full concentric.

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EXERCISE 3 (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 weight 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: Narrow-Width Push-Up: Bring your hands in closer together than you would for a
standard push-up and keep your elbows tucked. Take a deep breath before you lower
yourself and touch your chest to the floor before coming back up.

EXERCISE 4 (CHOOSE ONE):

A: Cable Seated Row: Pull the handle out to where there is tension in the cable when
your arms are straight out in front of you. Initiate the movement by squeezing your
shoulder blades together and pull the handle towards the breast line. Be sure to reach
full extension at the elbows before pulling back into your body. Ramp up the weight with
each set.
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 5 (CHOOSE ONE):

A: Cable Kneeling Glute Kickback: You can perform these from the ground, but it’s
preferred to set up off a bench. You will come into deep knee flexion at the bottom of
the rep, then push your leg back and fully extend the knee at the top.
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: 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.
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EXERCISE 6 (CHOOSE ONE):

A: Dumbbell Lateral Raise: Think of leading with the elbows, as though you have a
water pitcher in your hand and you’re pouring them into a pot in front of you. Make sure
your pinky is higher than your thumb.
B: Lean Away Dumbbell Lateral Raise: Post up on a stable pole and lean your body
45-degrees away from it. Think of leading with the elbows, as though you have a water
pitcher in your hand and you’re pouring them into a pot in front of you. Make sure your
pinky is higher than your thumb.
C: YTWL: Begin bent over as if in the bottom of an RDL position. Alternatively, you may
lay face down on an incline bench or stability ball. First you will perform 10 prone trap
raises. Notice that if you were watching from above, your body and arms would form a
“Y.” Next you will perform 10 rear delt raises (your body makes a “T”). Make sure your
arms are straight out to the sides on these. Then you will bend your arms and perform
scapular retraction – these make “W” from above. Finally, you will raise your arms out to
the side, bend your elbows 90-degrees, and perform shoulder external rotation – these
create “L” if looking from above.

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DAY 2

EXERCISE 1 (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. Ramp up the weight with each set.
B: 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.
C: Eccentric Sliding Leg Curl: Bridge 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. If these are too easy, you can perform the
single-leg variation.

EXERCISE 2 (CHOOSE ONE):

A: Barbell Hip Thrust Pulse: 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. Keep the range of
motion to the top third of the movement to perform small pulses. Ramp up the weight
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 1 ¼: Center one leg in front of you and tap the
glutes to the ground. Fully extend the hips, come down ¼ of the way and re-lock the
hips at full extension, then lower under control. This is one rep. Keep a forward eye
gaze and your ribs tucked throughout the movement.

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EXERCISE 3 (CHOOSE ONE):

A: 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. Skim right before the face on the way up.
While locking out, push the shoulders high. Pause for one second at the bottom. Ramp
up the weight 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: Pause Supinated Pulldown: Take an underhand grip on the bar. Get a full stretch
at the top and pull the bar to your chest. If coming down deep enough to reach your
chest is uncomfortable, then you can come down to below the chin. Pause at the bottom
for one second. Ramp up the weight with each set.
B: Band Supinated Pulldown: Wrap a resistance band around a stable pole and pull it
far enough to where there will be resistance throughout the whole movement. Lay on
your back with the band in a supinated grip and pull the band down to your collar bone
area.
C: 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.

EXERCISE 5 (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.

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B: Dumbbell 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 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 6 (CHOOSE ONE):

A: Seated Leg Curl: Make sure the pad over your knees is tight in place so your legs
don’t move during the set.
B: Dumbbell Single-Leg RDL: Hold onto a stable surface for balance. Bracing yourself
helps muscle activation because it keeps you stable, which helps create a better
hamstring/glute workout. 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: Gliding Leg Curl: Set up a platform in front of a squat rack at a distance that allows
your legs to stay straight at the start of the rep. Hang from the barbell on the squat rack
and place your feet on the platform. Bridge up and pull your whole body forward. The
higher the platform elevation, the harder the exercise will be.

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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 RDL: Start at the top and bring the dumbbells right below your knees
before coming back up. You want to sit back as much as possible while keeping your
shins vertical.
C: Skater Squat: Put your arms out in front of you and lean your torso forward as you
descend. Place a pad under your knee and touch down before coming up. You may
only be able to come down halfway in the beginning. Start on your weaker leg and only
match the reps with your stronger leg.

EXERCISE 2 (CHOOSE ONE):

A: Leg Press: Place your feet in the center of the platform and be sure to not fully lock
out your knees at the top. The lower and narrower your foot placement, the more bias
will be on the quads. Ramp up the weight with each set.
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: Box Squat Jump: Start with your arms out in front of you sitting on the platform.
Push your arms back as you jump into the air. Land back in the bottom position on the
surface, lean back until your hips are at a 90-degree angle and repeat.

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EXERCISE 3 (CHOOSE ONE):

A: Close-Grip Barbell Incline Press: Set the bench at a 45-degree angle. To figure
out your optimal grip, bring your hands in one hand space in from your normal incline
press grip. Keep your elbows a bit more tucked than with standard grip. Make sure you
come down all the way and touch the top of your chest right above nipple line. Ramp up
the weight with each set.
B: Dumbbell Incline Press: Set the bench at a 45-degree angle. Using dbs allows you
to get a deeper stretch. Keep your elbows tucked on the way down. Look up and keep
your chest up before initiating the press. Don’t go too deep and lose form.
C: Feet-Elevated Push-Up: Take a deep breath before you lower yourself and touch
your chest to the floor before coming back up. Elevate your feet onto any surface. The
higher the surface – the more difficult the movement will be.

EXERCISE 4 (CHOOSE ONE):

A: Kroc Row: This is a special type of 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. You want to go heavier on this variation, and you
don’t have to have a strict stance – you can use body English to gain some momentum
with the movement.
B: Band One-Arm Seated Row: Wrap a resistance band around a stable surface
around midsection height (when sitting). Wrap your hand in the band with a pronated
grip and supinate your hand as you pull in. Make sure there is tension on the band even
when your elbow is fully extended. You can do these standing or seated.
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 Diagonal Glute Kickback: Stand on one foot and kick one leg out
to the side at a 45-degree angle.
B: Band Standing Diagonal 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.

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C: 45-Degree Side-Lying Hip Abduction: Lay on your side and bend the knee of the
non-working leg to get it out of the way. Adjust your hips and torso to be at a 45-degree
angle relative to the ground. Keep your working foot internally rotated as you abduct
your leg.

EXERCISE 6 (CHOOSE ONE):

A: Cable Bent Over Rear Delt Raise: Set the cable at the bottom of the cable column.
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.
B: Dumbbell Bent Over Rear Delt Raise: Bend over to the bottom of a Romanian
deadlift position if you don’t have a surface to lean your chest on. 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.
C: YTWL: Begin bent over as if in the bottom of an RDL position. Alternatively, you may
lay face down on an incline bench or stability ball. First you will perform 10 prone trap
raises. Notice that if you were watching from above, your body and arms would form a
“Y.” Next you will perform 10 rear delt raises (your body makes a “T”). Make sure your
arms are straight out to the sides on these. Then you will bend your arms and perform
scapular retraction – these make “W” from above. Finally, you will raise your arms out to
the side, bend your elbows 90-degrees, and perform shoulder external rotation – these
create “L” if looking from above.

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GLUTE DAY 1

3-Way Band Standing Glute Kickback: Place a mini band above your knees. Start by
abducting your leg out to the side, then at a 45-degree angle backward, then straight
back. You can either tap your foot with each step or keep it off the ground.
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.
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.

GLUTE DAY 2

4-Way Band Seated Hip Abduction: You can either have a wide stance
and move to neutral or a shoulder-width stance and abduct more. The first 30 reps will
be laying supine on the bench, the next 30 reps be leaning back, the next 30 reps will
be seated with a 90° hip and knee angle (upright), and the last 30 reps will be leaning
forward. Make sure you lean forward a lot in the last 30 reps to get a stretch in the
glutes.
Bodyweight Squat Pulse: Place a mini band above your knees. 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.
Knee-Banded In/Out Hip Thrust: Place a miniband above your knees. Get on your
heels, as you come up to the top, you will abduct and turn your feet out. 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.

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