BOOTY BY BRET MONTH 19 – January/February 2020
We e k 1 : Day 1 Set 1 Set 2 Set 3
Barbell hip thrust pyramid 15/10/5/20
Chin-up 3 x AMRAP
Pause back squat (3-second pause) 3 x 5
Bench press 3 x 8
Nordic ham curl 5 x 3
Cable standing hip abduction 2 x 10 X
We e k 1 : Day 2 Set 1 Set 2 Set 3
Pause barbell hip thrust (3-second pause)
4x5
Double pause chin-up (1-second pause at
top, 1-second pause at bottom) 3 x AMRAP
Eccentric-accentuated stiff leg deadlift
(5-second lowering phase) 3 x 6
Db seesaw press 3 x 10
Pause deficit split squat (1-second pause)
3x8
Prone rear delt raise 2 x 15 X
We e k 1 : Day 3 Set 1 Set 2 Set 3
Barbell hip thrust dropset 2 x 10/10/10 X
Chin-up/eccentric chin-up 2 x AMRAP/3 X
Constant-tension back squat 3 x 12
Pause bench press (1-second pause) 3 x 5
Band resisted Nordic ham curl 3 x 5
Side-lying hip raise 3 x 12
BOOTY BY BRET MONTH 19 – January/February 2020
We e k 1 : Glute Day 1 Set 1 Set 2 Set 3
Knee-banded bodyweight hip thrust 3 x 20
Single-leg hip thrust 3 x 12
Band seated hip abduction 3 x 30
We e k 1 : Glute Day 2 Set 1 Set 2 Set 3
Knee-banded bodyweight hip thrust 3 x 20
Single-leg hip thrust 3 x 12
Extra range side-lying hip abduction 3 x 20
BOOTY BY BRET MONTH 19 – January/February 2020
We e k 2 : Day 1 Set 1 Set 2 Set 3
Barbell hip thrust pyramid 15/10/5/20
Chin-up 3 x AMRAP
Pause back squat (3-second pause) 3 x 5
Bench press 3 x 8
Nordic ham curl 5 x 3
Cable standing hip abduction 2 x 10 X
We e k 2 : Day 2 Set 1 Set 2 Set 3
Pause barbell hip thrust (3-second pause)
4x5
Double pause chin-up (1-second pause at
top, 1-second pause at bottom) 3 x AMRAP
Eccentric-accentuated stiff leg deadlift
(5-second lowering phase) 3 x 6
Db seesaw press 3 x 10
Pause deficit split squat (1-second pause)
3x8
Prone rear delt raise 2 x 15 X
We e k 2 : Day 3 Set 1 Set 2 Set 3
Barbell hip thrust dropset 2 x 10/10/10 X
Chin-up/eccentric chin-up 2 x AMRAP/3 X
Constant-tension back squat 3 x 12
Pause bench press (1-second pause) 3 x 5
Band resisted Nordic ham curl 3 x 5
Side-lying hip raise 3 x 12
BOOTY BY BRET MONTH 19 – January/February 2020
We e k 2 : Glute Day 1 Set 1 Set 2 Set 3
Knee-banded bodyweight hip thrust 3 x 20
Single-leg hip thrust 3 x 12
Band seated hip abduction 3 x 30
We e k 2 : Glute Day 2 Set 1 Set 2 Set 3
Knee-banded bodyweight hip thrust 3 x 20
Single-leg hip thrust 3 x 12
Extra range side-lying hip abduction 3 x 20
BOOTY BY BRET MONTH 19 – January/February 2020
We e k 3 : Day 1 Set 1 Set 2 Set 3
Barbell hip thrust pyramid 15/10/5/20
Chin-up 3 x AMRAP
Pause back squat (3-second pause) 3 x 5
Bench press 3 x 8
Nordic ham curl 5 x 3
Cable standing hip abduction 2 x 10 X
We e k 3 : Day 2 Set 1 Set 2 Set 3
Pause barbell hip thrust (3-second pause)
4x5
Double pause chin-up (1-second pause at
top, 1-second pause at bottom) 3 x AMRAP
Eccentric-accentuated stiff leg deadlift
(5-second lowering phase) 3 x 6
Db seesaw press 3 x 10
Pause deficit split squat (1-second pause)
3x8
Prone rear delt raise 2 x 15 X
We e k 3 : Day 3 Set 1 Set 2 Set 3
Barbell hip thrust dropset 2 x 10/10/10 X
Chin-up/eccentric chin-up 2 x AMRAP/3 X
Constant-tension back squat 3 x 12
Pause bench press (1-second pause) 3 x 5
Band resisted Nordic ham curl 3 x 5
Side-lying hip raise 3 x 12
BOOTY BY BRET MONTH 19 – January/February 2020
We e k 3 : Glute Day 1 Set 1 Set 2 Set 3
Knee-banded bodyweight hip thrust 3 x 20
Single-leg hip thrust 3 x 12
Band seated hip abduction 3 x 30
We e k 3 : Glute Day 2 Set 1 Set 2 Set 3
Knee-banded bodyweight hip thrust 3 x 20
Single-leg hip thrust 3 x 12
Extra range side-lying hip abduction 3 x 20
BOOTY BY BRET MONTH 19 – January/February 2020
We e k 4 : Day 1 Set 1 Set 2 Set 3
Barbell hip thrust pyramid 15/10/5/20
Chin-up 3 x AMRAP
Pause back squat (3-second pause) 3 x 5
Bench press 3 x 8
Nordic ham curl 5 x 3
Cable standing hip abduction 2 x 10 X
We e k 4 : Day 2 Set 1 Set 2 Set 3
Pause barbell hip thrust (3-second pause)
4x5
Double pause chin-up (1-second pause at
top, 1-second pause at bottom) 3 x AMRAP
Eccentric-accentuated stiff leg deadlift
(5-second lowering phase) 3 x 6
Db seesaw press 3 x 10
Pause deficit split squat (1-second pause)
3x8
Prone rear delt raise 2 x 15 X
We e k 4 : Day 3 Set 1 Set 2 Set 3
Barbell hip thrust dropset 2 x 10/10/10 X
Chin-up/eccentric chin-up 2 x AMRAP/3 X
Constant-tension back squat 3 x 12
Pause bench press (1-second pause) 3 x 5
Band resisted Nordic ham curl 3 x 5
Side-lying hip raise 3 x 12
BOOTY BY BRET MONTH 19 – January/February 2020
We e k 4 : Glute Day 1 Set 1 Set 2 Set 3
Knee-banded bodyweight hip thrust 3 x 20
Single-leg hip thrust 3 x 12
Band seated hip abduction 3 x 30
We e k 4 : Glute Day 2 Set 1 Set 2 Set 3
Knee-banded bodyweight hip thrust 3 x 20
Single-leg hip thrust 3 x 12
Extra range side-lying hip abduction 3 x 20
