WORKOUT PLAN

MONTH 54 – October 2022

Welcome to Month 54 of Booty by Bret!

This month is a squat and bench 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 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.

**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 54 – October 2022

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 )

Back Squat Double Dumbbell Squat Bodyweight Squat

3x5 3 x 10 3 x 30
Barbell Bench Press Dumbbell Bench Press Push-Up
1 x 8, 1 x 6, 1 x 4 3 x 10 2 x AMRAP
Bodyweight
High Step-Up Dumbbell Deficit Reverse Lunge
Deficit Reverse Lunge
2 x 10 each leg 2 x 10 each leg
2 x 20 each leg
Push-Up Push-Up Push-Up
2 x AMRAP 2 x AMRAP 2 x AMRAP

Barbell RDL Dumbbell RDL Couch Back Extension

3 x 10 3 x 12 3 x 30

One-Arm Row One-Arm Row Inverted Row

2 x 10 each arm 2 x 10 each arm 2 x AMRAP

Machine Seated Hip Abduction Band Seated Hip Abduction Side-Lying Hip Raise
2 x 30 2 x 50 2 x 15 each leg

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MONTH 54 – October 2022

Day 2
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 )

Heels-Elevated Double
Back Squat Bodyweight Squat
Dumbbell Squat
3x3 4 x 30
3 x 10
High Incline Press Dumbbell Incline Press Feet-Elevated Push-Up
3x8 3 x 10 2 x AMRAP
Dumbbell Medium Step-Up Dumbbell Medium Step-Up Skater Squat
2 x 10 each leg 2 x 10 each leg 2 x AMRAP each leg

Reset Push-Up Reset Push-Up Reset Push-Up

2 x AMRAP 2 x AMRAP 2 x AMRAP

Bodyweight
Barbell Hip Thrust Pulse Dumbbell Hip Thrust Pulse
Single-Leg Hip Thrust Pulse
3 x 20 3 x 30
3 x 20 each leg

Neutral-Grip Pull-Up Band Supine Pulldown Band Supine Pulldown

3 x AMRAP 3 x 12 3 x 12

Nordic Ham Curl Band Lying Leg Curl Sliding Leg Curl
3x3 3 x 10 3 x 10

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MONTH 54 – October 2022

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 )

Bodyweight
Back Squat Dumbbell Jump Squat
Low Box Jump Squat
3x1 3 x 10
3 x 10
Pause Barbell Bench Press Pause Dumbbell Bench Press
Push-Up
(1-second pause at the bottom) (1-second pause at the bottom)
2 x AMRAP
1 x 3, 1 x 2, 1 x 1 3 x 10
Dumbbell Low Step-Up Dumbbell Low Step-Up Single-Leg Box Squat
2 x 10 each leg 2 x 10 each leg 2 x AMRAP each leg
Band Push-Up Band Push-Up Push-Up
2 x AMRAP 2 x AMRAP 2 x AMRAP

Smith Machine Glute Bridge Dumbbell Glute Bridge Bodyweight Frog Pump
3 x 15 3 x 50 3 x 80

Wide-Grip Pulldown Band Supine Diagonal Pulldown Inverted Row

3 x 10 3 x 10 each arm 3 x AMRAP

Extra Range
Cable Standing Hip Abduction Band Standing Hip Abduction
Side-Lying Hip Abduction
3 x 12 each leg 3 x 20 each leg
3 x 20 each leg

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MONTH 54 – October 2022

GLUTE DAY 1 GLUTE DAY 2

(Optional) (Optional)

3 ROUNDS 3 ROUNDS
Band Standing Glute Kickback Band Hip Hinge Abduction
20 each leg 30
Dumbbell Lateral Raise YTWL
15 10/10/10/10
Band Standing
Squat Pulse
Diagonal Glute Kickback
30
20 each leg
Dumbbell Bent Over Eccentric-Focused
Rear Delt Raise Knee-Banded Hip Thrust
15 20
Band Standing Hip Abduction Band Pull-Apart
20 each leg 20

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
MONTH 54 – October 2022

DAY 1

EXERCISE 1 (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: Perform these constant tension (no rest at the top or
bottom of the movement). Be sure to go deep – but be rhythmic. You can place
your hands out in front of you for a counterbalance.

EXERCISE 2 (CHOOSE ONE):

A: Barbell Bench Press: Find your optimal grip and line the bar with your
nose/mouth area. At the start of the rep, lock out the arms, center and settle the
bar, take a deep breath, and lower the bar to the chest. Your elbows should stay
under the bar. You want leg drive throughout the movement (be on your toes,
knees turned out, glutes turned on, chest up, low back is arched to spare your
shoulders). On the way down, think of rowing your body to the bar - this helps
you keep your chest up and use your lats. On the way up, think of pushing your
body into the bench away from the bar. 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: Push-Up: 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.

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EXERCISE 3 (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.
B: Dumbbell 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. You can hold a dumbbell in each hand or one in
the goblet position.
C: Bodyweight Deficit Reverse Lunge: See deficit reverse lunge above – just
use bodyweight.

EXERCISE 4:
Push-Up: 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.

EXERCISE 5 (CHOOSE ONE):

A: Barbell RDL: Start at the top and bring the barbell right below your knees
before coming back up. You want to sit back as much as possible while keeping
your shins vertical. 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: 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.

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MONTH 54 – October 2022

EXERCISE 6 (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.
B: 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 7 (CHOOSE ONE):

A: Machine Seated Hip Abduction: 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. 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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 WORKOUT PLAN
MONTH 54 – October 2022

DAY 2

EXERCISE 1 (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: Heels-Elevated Double Dumbbell Squat: Elevate your heels onto either a
wedge or 5-10lb plates. Rest the dumbbells on your shoulders and keep your
hands towards the top of the dumbbells. Keep your elbows high. To make the
exercise more difficult, you can hold the dumbbell slightly behind your body and
down near your sides.
C: Bodyweight Squat: Perform these constant tension (no rest at the top or
bottom of the movement). Be sure to go deep – but be rhythmic. You can place
your hands out in front of you for a counterbalance.

EXERCISE 2 (CHOOSE ONE):

A: High Incline Press: Start at an incline anywhere between 45-65 degrees.
Lower the bar to your upper chest and keep your arms at a 45-degree angle at
the bottom of the rep.
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: 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. Elevate your feet onto any
surface. The higher the surface – the more difficult the movement will be.

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MONTH 54 – October 2022

EXERCISE 3 (CHOOSE ONE):

A: Dumbbell Medium 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.
B: 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 4:
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: 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.
B: Dumbbell Hip Thrust Pulse: Place a dumbbell over your lap and 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.
C: Bodyweight Single-Leg Hip Thrust Pulse: Center one leg in front of you.
Keep the range of motion to the top third of the movement to perform small
pulses. 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.

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MONTH 54 – October 2022

EXERCISE 6 (CHOOSE ONE):

A: Neutral-Grip Pull-Up: Perform with a neutral grip (palms facing each other).
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. Do as many reps as possible.
B: Band Supine 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 your hands and pull the band down
to your collar bone area.

EXERCISE 7 (CHOOSE ONE):

A: 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.
B: Band Lying Leg Curl: Anchor a long resistance band low to the ground on a
stable surface and set the bench at an appropriate distance to create enough
tension at the top of the rep. Line your body up on the bench so that your knees
come to the edge. Place a towel between the band and your skin right above
your ankles to avoid any painful rubbing throughout the movement. Once you’re
in place, you will flex your knees until they are at about a 90-degree angle at the
top. Get a full stretch at the bottom. Be sure to keep the band between your feet
at the bottom so it doesn’t fall off.
C: Sliding Leg Curl: You can use sliders, paper plates, towels, or socks on a
slick surface. Start by bridging your hips up and bringing your knees to a 90-
degree angle. Slide your legs all the way to the bottom and slide them back up to
a 90-degree angle in your knees. Keep your hips high throughout the whole
movement. Control the lowering phase.

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MONTH 54 – October 2022

DAY 3

EXERCISE 1 (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. Work your way up to three sets of one single rep.
B: Dumbbell Jump Squat: Hold a dumbbell in each hand. Come down to a
quarter squat with a torso lean and jump as high as you can. Keep the reps
rhythmic.
C: Bodyweight Low Box Jump Squat: 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 just below parallel and
repeat.

EXERCISE 2 (CHOOSE ONE):

A: Pause Barbell Bench Press: Find your optimal grip and line the bar with your
nose/mouth area. At the start of the rep, lock out the arms, center and settle the bar,
take a deep breath, and lower the bar to the chest. Your elbows should stay under
the bar. You want leg drive throughout the movement (be on your toes, knees turned
out, glutes turned on, chest up, low back is arched to spare your shoulders). On the
way down, think of rowing your body to the bar - this helps you keep your chest up
and use your lats. Pause for one second at the bottom of the rep. On the way up,
think of pushing your body into the bench away from the bar. Ramp up the weight
with each set.
B: Pause 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. Pause for one second at the bottom of the rep.
C: Push-Up: 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.
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MONTH 54 – October 2022

EXERCISE 3 (CHOOSE ONE):

A: Dumbbell Low Step-Up: Use a surface that allows you thigh to be 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.
B: Single-Leg Box Squat: Find a surface that will allow you squat to parallel.
You can use an aerobic step and risers to find the optimal height. Lift one leg in
the air and sit back onto the surface. Be sure to control the lowering phase
instead of dropping straight down. If you are unable to stand back up on one leg,
you can stand up with both legs.

EXERCISE 4 (CHOOSE ONE):

A: Band Push-Up: Place your hands at the ends of the long resistance band
and place the band across your upper back. 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.
B: Push-Up: 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.

EXERCISE 5 (CHOOSE ONE):

A: Smith Machine Glute Bridge: Position the bench vertically under the smith
machine bar so that you can lay on the bench with the bar at the hips. You can place
a second bench horizontally at your feet if you would like to take a wider stance.
B: Dumbbell Glute Bridge: Lay a dumbbell across your hips and hold it securely as
you fully extend to a full lockout. You can also hold two dumbbells vertically on each
side of your hips if you’re limited on weight.
C: Bodyweight Frog Pump: Don’t let your knees fall too far apart, and make sure
to drive through your heels into the ground (versus the full foot). If you don’t feel
adequate glute activation, feel free to try a Glute Loop around your knees.
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MONTH 54 – October 2022

EXERCISE 6 (CHOOSE ONE):

A: Wide-Grip Pulldown: Hand placement should be very wide and with a
pronated grip (hands facing away from you). If coming down deep enough to
reach your chest is uncomfortable, then you can come down to below the
chin. You want to feel it in the upper lats. Go lighter on this pulldown variation.
B: Band Supine Diagonal Pulldown: Wrap a resistance band around a stable
pole and pull it far enough to where there will be resistance throughout the whole
movement. The resistance band will be at a 45-degree angle relative to the body.
Think of pulling your elbow down and in towards your body, focusing on shoulder
adduction. Start in a pronated grip at the top and come down to neutral towards
the bottom.
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 7 (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.
Make sure you are bringing your working leg out as far as you can.
C: 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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MONTH 54 – October 2022

GLUTE DAY 1

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.
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.
Band Standing Diagonal Glute Kickback: Place a mini band above your
knees. You can choke up the band higher up onto your thighs to lessen the load.
Lay on your side and make sure that you keep the hip internally rotated (toes
pointing down) throughout 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.
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.
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.
Make sure you are bringing your working leg out as far as you can.

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MONTH 54 – October 2022

GLUTE DAY 2

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.
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.
Squat Pulse: Sit down (not back), let your knees drive forward and drop your
hips straight down, then pulse in the bottom 1/3 of ROM.
Eccentric-Focused Knee-Banded Hip Thrust: Actively keep the knees wide
and push out as hard as possible during the eccentric phase, and bring your
knees back in on the way up.
Band Pull-Apart: Hold onto the ends of a long resistance band. Keep the chest
tall and pull the band apart to create a T with your arms at the end of the rep.

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